Identify Your Type, Improve Your Health
If you have diabetes and your blood sugar is high, it’s important to know which type you have.
Type 1 diabetes is when the pancreas doesn’t produce insulin. Patients need to take insulin via injection or an insulin pump. Without enough insulin, a serious condition called diabetic ketoacidosis can result.
For the more common type 2 diabetes, you can usually manage high blood sugar with changes in your diet, exercise, and sometimes even medication.
Drink More Water
Staying hydrated is important for controlling your blood sugar.
“Water helps your kidneys get rid of excess sugar through urine,” explains Dr. Khan. “So the more water you have in your body, the more urine you produce, which helps get rid of sugar in your body.”
It’s important to choose water over sugary drinks like soda or juice, which can raise your blood sugar levels.
Check your carbohydrate intake
Dr. Khan notes that there is no solid evidence that specific foods can lower blood sugar, but she stresses the importance of a balanced diet. A balanced diet includes enough carbohydrates, healthy fats, and lean protein to help keep blood sugar levels stable.
“It’s best to get your daily carbohydrate needs from complex sources like whole grains, lentils, and beans,” advises Dr. Khan. “These foods have fiber, which slows digestion. Try to limit foods like white bread, potatoes, and pasta.”
Watching your carbs is crucial because your body converts them into sugar.
Stay active
Exercise is great for your health and can help lower your blood sugar levels.
It’s recommended that you get at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week. You can break this up into shorter training sessions throughout the week. Also, strength train at least twice a week.
“When you exercise, your muscles use glucose for energy,” says Dr. Khan.
Preventing high blood sugar
Dr. Khan believes that it is better to prevent high blood sugar than to deal with it after it happens.
She explains that eating a healthy diet and staying active can help you better control your blood sugar. Some medications, such as steroids, can raise blood sugar levels. If you are prescribed these medications, be sure to discuss with your healthcare team whether you need to monitor your blood sugar more closely or take additional medications to control your blood sugar.
Checking your blood sugar regularly is important
Monitoring your blood sugar levels regularly is an important aspect of diabetes management, and consulting with your healthcare provider can help develop an appropriate monitoring schedule.
Ongoing monitoring is essential to detect elevated blood sugar levels early, which can help develop timely and effective management strategies, according to Dr. Khan. This proactive approach can provide insight into how your blood sugar is trending over time, allowing you and your healthcare team to make informed decisions about your treatment plan.
By adhering to regular blood sugar monitoring, you can maximize the chances of keeping your blood sugar levels stable and reduce the risks associated with fluctuating blood sugar levels. This proactive approach not only enhances your overall health, but also fosters a proactive approach to effectively managing diabetes. Emphasizing the importance of ongoing monitoring helps ensure that you have the necessary information to adjust your treatment as needed, promoting long-term health and well-being.
Manage stress
Managing stress is an important aspect of supporting your ability to control your blood sugar levels. Dr. Khan recommends incorporating various stress management techniques into your daily life. These practices, such as deep breathing exercises, mindfulness meditation, or taking a yoga class, can help reduce stress. By reducing stress, you can have a positive impact on your blood sugar levels, which can promote overall health and well-being. Taking proactive steps to manage stress not only helps your physical health, but it also improves your ability to maintain stable blood sugar levels over the long term. Incorporating these relaxation techniques into your daily life can allow you to effectively manage diabetes-related challenges and promote a balanced lifestyle.
Get enough sleep
Getting a good night's sleep is also important for managing blood sugar levels. Dr. Khan notes that lack of sleep can make the body more resistant to insulin, which can increase blood sugar levels over time. Making sure you get enough rest is beneficial to your overall health and works in conjunction with other changes you make to manage your blood sugar.