subject: How to lower blood sugar [print this page] How to lower blood sugar How to lower blood sugar
Diabetes may be asilent disease that progresses that can produce ravaging effects upon your body. High blood sugar levels can cause damage to the eyes, kidneys, nerves, blood vessels, and other parts of the body. Furthermore, high blood sugar levels can make you feel more tired and irritable. Therefore by controlling blood sugars not only can extend your life but it can improve your emotional well-being and energy.
Exercise:
Exercising is one of the best ways on how to lower blood sugars level since it can improve blood sugar levels in several ways. First, when you perform aerobic exercise, muscles take up glucose 20 times faster. Secondly, strength training can help build more muscle.
Consequently, the more muscle you have, the more glucose is burned. In one recent study of Hispanic men and women, researchers found that 16 weeks of strength training improved blood sugar levels comparable to taking diabetes medication. Furthermore if you have blood sugar 300 mg/dL or higher even without any evidence of ketones it is recommended not to exercise.
Food:
Certain foods may help lower blood sugar levels. These foods are:
Nuts
Avocado
Sweet potatoes
Onions
Flaxseed
Barley
Cherries
Lemons
Tomatoes
Brussel sprouts
Kidney beans
Fiber:
A high fiber diet helps lower blood sugars and fills you up faster so you don't eat much; fiber also helps lower blood sugar levels. When eating refined foods that are stripped of all the fiber, they are processed easier and allow the blood sugar levels to spike.
Unfortunately, in response the pancreas creates more insulin. When our insulin surges, rather than burning the excess energy, we store it as fat instead. If the increased insulin causes too much blood sugar to be utilized, our blood sugar level drops. Since blood sugar levels also regulate appetite, when the blood sugar level drops to low, we become hungry and tired. In turn, we tend to choose a sugar-laden food to reduce the appetite and act as a pick me up. Thus a circle begins.
Unlike refined foods which cause blood sugars to spike, fiber helps diabetics in two ways. First, fiber slows down the absorption of glucose so the blood sugars are more consistent. Secondly, fiber fills you up so you don't eat as much. An adult should have 12 grams of fiber per day.
