Portion control helps regulate calorie intake and can help maintain a moderate weight 22 , 23 , Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 25 , 26 , 27 , 28 , 29 , Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes The glycemic index measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise Both the amount and type of carbs determine how a food affects blood sugar levels 33 , Eating low-glycemic-index foods has been shown to reduce blood sugar levels in those with diabetes Although the glycemic index of foods is important, the amount of carbs consumed also matters Stress can affect your blood sugar levels Hormones such as glucagon and cortisol are secreted during stress.
These hormones cause blood sugar levels to go up 36 , One study showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels for students Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems in chronic diabetes 38 , 39 , 40 , Managing stress levels through exercise or relaxation methods, such as yoga, may help you better regulate blood sugar levels.
For example, keeping track helps you determine whether you need to make adjustments in meals or medications It will also help you find out how your body reacts to certain foods 42 , Checking your blood glucose and maintaining a log every day will help you adjust foods and medications when necessary to help decrease your blood sugar levels.
Getting enough sleep feels excellent and is necessary for good health Poor sleeping habits and a lack of rest can also affect blood sugar levels and insulin sensitivity.
They can increase appetite and promote weight gain 45 , Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an essential role in blood sugar management 44 , 45 , Furthermore, adequate sleep is about both quantity and quality. Good sleep helps maintain your blood sugar levels and promote a healthy weight. Poor sleep can disrupt critical metabolic hormones.
High blood sugar levels and diabetes have also been linked to micronutrient deficiencies 48 , 49 , Chromium is involved in carb and fat metabolism. It also helps regulate blood sugar levels. A lack of chromium may predispose you to carb intolerance 48 , 49 , Some studies of people with diabetes showed that chromium had benefits for long-term blood sugar management. However, the alternate has also been found 51 , 52 , 53 , Magnesium has also been shown to benefit blood sugar levels, while magnesium deficiency has been linked to a higher risk of developing diabetes 48 , 55 , However, if you already eat plenty of magnesium-rich foods , you probably will not benefit from supplements Eating foods rich in chromium and magnesium regularly can help prevent deficiencies and reduce the risk of blood sugar problems.
Apple cider vinegar has many health benefits. It promotes lower fasting blood sugar levels, possibly decreasing its production by the liver or increasing its use by cells 59 , 60 , It may be mixed in a few ounces of water that you can drink before a high carb meal or be mixed in salad dressing 67 , Adding apple cider vinegar to your diet can help your body in many ways, including reducing blood sugar levels. Cinnamon is known to have many health benefits.
It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal 74 , However, there are risks involved if you take too much cinnamon. Cinnamon has been shown to help reduce fasting blood sugar levels and may help improve insulin sensitivity. A blood sugar chart can help a person know if their glucose levels are within a suitable range.
If a person has diabetes, a doctor will make a plan to…. What are some of the ways that diabetes may develop? Read on to learn more about the different types of diabetes and their potential causes. What is a dangerously high A1C level? Read on to learn more about the A1C test, what the results show, and how people can lower their A1C level. Eating a variety of fruits is important, but some fruits are better than others for people with diabetes.
Learn more. Whole wheat bread Fruits Sweet potatoes and yams Oatmeal and oat bran Nuts Legumes Garlic Cold-water fish Yogurt Alternative methods We include products we think are useful for our readers. Whole wheat or pumpernickel bread. Share on Pinterest Pumpernickel has a low GI score and fewer carbs than other breads. Most fruits.
Sweet potatoes and yams. Oatmeal and oat bran. Share on Pinterest Oats contain B-glucans, which help maintain glycemic control. Most nuts. Cold-water fish. Share on Pinterest Cod does not contain carbohydrates and may reduce the risk of developing type 2 diabetes. Other ways to lower blood sugar levels. Adolescent depression: Could school screening help? Related Coverage. What is hyperglycemia? Symptoms, treatments, causes, and all else you need to know Hyperglycemia is a term for high blood sugar levels.
What are the ideal blood glucose levels? Medically reviewed by Debra Sullivan, Ph. How does diabetes develop? Medically reviewed by Kelly Wood, MD.
How can people manage their A1C levels? This is a medical emergency. This article looks at ways to lower your blood sugar quickly, when to go to the emergency room or see a doctor, and tips for managing high blood sugar. When treated early, you can bring high blood sugar levels down and prevent complications, including DKA. Administering insulin can bring your blood sugar levels down. Talk to your doctor about how much rapid-acting insulin you should administer when your blood sugar is high.
This is because it makes your body more sensitive to insulin. Physical activity causes the body to demand glucose for energy. As a result, the cells deliver glucose to the muscles and blood sugar levels usually drop. For this to work, you need a form of exercise that gets your heart pumping faster than usual.
This can include walking at a quick pace. If ketones are present, do not exercise, because this can make your blood sugar rise even higher.
Exercising when you have ketones in your urine increases your risk of complications from high blood sugar.
If you have type 1 diabetes , your doctor will likely recommend you check your blood sugar before exercising. You can do this with at-home urine ketone testing kits, which are available online. While exercise is an effective way to lower your blood sugar throughout the day, some types of exercises — particularly short bursts of strenuous activity — can briefly increase blood sugar levels. If your ketone levels are high, avoid strenuous exercise and try some light exercise, like walking, instead.
Talk to your doctor about whether you should take insulin to treat hyperglycemia. High blood sugar can be very concerning because your body can start burning fat for energy instead of blood glucose. These conditions are medical emergencies and can be fatal if left untreated. DKA is a serious complication of type 1 diabetes. Medical treatments for these conditions include administering intravenous insulin on a continuous basis and IV fluids to correct dehydration.
They recommend calling a doctor if you have two readings in a row of or more. They can offer advice and reassurance.
Talk to your doctor if you have consistently high blood sugar readings or symptoms of chronic hyperglycemia. Checking your blood sugar and then treating hyperglycemia early will help prevent any complications. Taking steps to keep your blood sugar at target levels can help to minimize the likelihood that these complications will occur. Find several tips for avoiding blood sugar spikes here.
Having high blood sugar frequently and without treatment can raise the risk of diabetes-related health problems, including neuropathy and retinopathy. Talk to your doctor about your blood sugar levels and when you should seek emergency medical attention. Sometimes, doctors recommend that a person maintains higher blood sugar goals than others.
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