After eating carbohydrates, simple sugars or glucose are digested and released into the blood. Insulin is then released from the pancreas, which helps the sugars from the blood to enter the cells. The sugars inside the cells are metabolized to produce calories or energy, which helps in all the functions of the body. In a healthy person, excess sugar does not accumulate in the blood due to the body's natural control. In pre-diabetes and diabetic patients, blood sugar levels rise above normal levels due to insulin deficiency or insulin resistance in the body, which is called hyperglycemia in medical terms. Regular insulin injections or medications may be required to control blood sugar levels. When combined with natural methods, it plays a helpful role in reducing blood sugar levels.
1. Regular exercise :
In type 2 diabetics, the pancreas either does not produce enough insulin or produces insulin properly but is not sensitive to it, which is called insulin resistance. In other words, the function of insulin is to help the body absorb sugar from the blood.
Regular exercise reduces insulin resistance, which increases the sensitivity of cells to insulin. As a result, sugar from the blood gets a chance to reach the cells and blood sugar levels decrease.
Any type of exercise, including walking, running, climbing stairs, jumping rope, cycling, swimming, etc., plays a helpful role in reducing blood sugar levels. And therefore, it is advisable to exercise at least 30 minutes every day.
2. Control carbohydrate intake :
Carbohydrates make up a large part of our diet. Such as rice, bread, noodles, etc. The more carbohydrates you eat, the higher your blood sugar levels will rise. And so, to control blood sugar, you need to eat as little carbohydrates as possible.
However, eating carbohydrates cannot be completely avoided. This is because carbohydrates are the main source of the body's caloric needs. And so the diet for reducing sugars should be low in carbohydrates with adequate protein and plenty of fruits and vegetables.
3. Consume foods rich in fiber :
Fiber is a special type of carbohydrate that is not absorbed by the body and fiber never causes blood sugar levels to rise. Instead, consuming fiber-rich foods keeps blood sugar levels under control.
A man's daily diet should have at least 38 grams of fiber and women should have at least 25 grams of fiber.
Foods, drinks, oils etc. derived from animal sources have no fiber. However, almost all foods from plant sources contain more or less fiber. Foods that contain the highest amount of fiber include apples, pears, strawberries, avocados, bananas, carrots, beans, broccoli, chickpeas, oats, brown rice, red flour, popcorn, almonds, beetroot, chia seeds, etc.
4. Always stay hydrated :
To control blood sugar, eat plenty of fiber-rich foods and drink plenty of water. Because fiber absorbs more water from the body. Also, drinking enough water allows excess sugar in the blood to be filtered by the kidneys and excreted through the urine. And so the body should drink 2 to 2.5 liters of water every day so that there is no shortage of water.
Water can be supplied to the body by consuming tea, fruits and vegetables, but it is better not to consume fruit juice, soft drinks, sugar syrup etc.
5. Observe the food :
Always be careful about what you eat and how much you eat. Especially the amount of sugar, fat, protein, calories etc. in packaged food should be known. Eat foods that are low in carbohydrates and rich in good quality protein and fat.
It is good to know the glycemic index of food. Glycemic index is a measure of how quickly a food raises blood sugar levels. You should eat less of them. For example: red flour, brown rice, barley, beans, wheat, pulses, fruits and vegetables.
6. Monitor blood sugar levels :
Diabetic patients should check their blood sugar levels regularly. Because having too much sugar in the blood is harmful, if the sugar is completely reduced, various problems including physical weakness occur.
There is no need to go to the laboratory to check the blood sugar level but it is possible to monitor the blood sugar level at home with the help of glucometer. A blood sugar reading below 10 mmol/dL (10 mmol/dL) on a glucometer is considered normal. However, when the blood sugar level falls below 4 mmol/dL (4 mmol/dL), it is called hypoglycemia in medical terms.
So that the blood sugar level does not become completely zero or blue, moderate amount of sugary foods should be eaten. Blood sugar levels should always be kept between 4 and 10 mmol/dL.
7. Enough Sleep :
Not getting enough sleep reduces the sensitivity of cells to insulin and the release of cortisol hormone in the body. Increased blood sugar levels are associated with decreased insulin sensitivity of cells and release of the cortisol hormone.
According to the US National Sleep Foundation guidelines, an adult should get 7 to 8 hours of sleep every night. For good sleep sleep at the same time every night and do not drink tea, coffee etc. at night. Room temperature, lighting and bedding should be comfortable.
8. Consume foods rich in chromium and magnesium :
Chromium and magnesium are minerals that can be found in various foods. Chromium and magnesium play a role in controlling blood sugar levels.
Foods rich in chromium are meat, whole grain foods, nuts, fruits, vegetables. And magnesium is available from dark green vegetables, pumpkin seeds, tuna fish, bananas, dark chocolate, avocados, beans etc.
9. Add certain foods to the diet :
Apple cider vinegar, cinnamon, ginger, turmeric powder, aloe vera, garlic, chia seeds, etc. help control blood sugar levels. However, there are no ideal limits or exact guidelines for their intake. And so one should take the advice of a doctor to take these natural ingredients to control diabetes. (Singh, 2022)
10. Maintain a moderate weight :
People who are overweight are at risk of developing diabetes. On the other hand, by keeping body weight under control, prevent diabetes and reduce blood sugar levels plays a supporting role.To control body weight, eat low-calorie foods. The habit of eating on small plates can play a beneficial role. Along with that, you should develop the habit of exercising for at least 30 minutes every day or do regular physical activity.
11. Eat healthy snacks frequently :
Eating healthy snacks in the middle of three meals does not cause blood sugar levels to drop completely. Snacking also reduces the feeling of hunger, which helps prevent blood sugar levels and body weight gain by preventing overeating.
Healthy snacks can be pumpkin seeds, boiled eggs, fruits, nuts etc. However, fast food, restaurant food, soft drinks etc. should be avoided as much as possible.
12. Consume foods rich in probiotics :
Consuming foods rich in probiotics helps control blood sugar levels. Also, for people who have belly fat and are overweight, probiotic-rich foods can play a very beneficial role. Yogurt, apple cider vinegar, etc. are probiotic rich foods that can be consumed daily.
13. Stress management :
Excessive stress can cause blood sugar levels to rise. Under the influence of stress, the body releases glucagon and cortisol hormones, which increase blood sugar levels.
Regular exercise, meditation, yoga, etc. help reduce stress and also increase insulin secretion which keeps blood sugar levels under control.
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