Blood Sugar Control - Naturally And Effectively: A Complete Guide

Blood sugar control is one of the most important aspects of managing your health, especially if you have diabetes or prediabetes. High blood sugar levels can lead to serious complications, such as nerve damage, kidney failure, heart disease, and vision loss. On the other hand, low blood sugar levels can cause symptoms like dizziness, confusion, sweating, and fainting.

Fortunately, there are many natural and effective ways to control your blood sugar levels and prevent or delay these complications. In this article, we will share with you some of the best tips and strategies to keep your blood sugar in check, based on scientific evidence and expert advice.

By following these tips, you can improve your quality of life and reduce your risk of developing diabetes-related problems.

Diabetes is a chronic disease that occurs when the pancreas (abdominal salivary gland) does not produce enough insulin, or when the body does not effectively use insulin.

Diabetes is usually characterized by high blood sugar levels or above normal. Normal blood sugar levels in the body, i.e. Before eating between 70-130 mg/dL. Two hours after meals, less than 180 mg/dL. After not eating or fasting for at least eight hours less than 100 mg/dL.

However, with a healthy lifestyle, diet and exercise regularly, one can control blood sugar levels and prevent diabetes. In particular, in commemoration of the World Diabetes Day on November 14, the public is again invited to apply this healthy lifestyle.

Blood sugar control is one of the important ways to prevent diabetes.

Diabetes can be derived because there is a family history, but the talent factor is not a major factor that triggers diabetes. Because of the fact, this talent factor can also happen if there are interactions with external factors, namely lifestyle.

That is why, to help control or prevent diabetes we have to run a healthier life. Moreover, nowadays diabetes can threaten various circles and ages, even younger age.

Routine control of blood sugar is one way to minimize the risk of diabetes. But unfortunately, the habit of control of blood sugar is still very small in the community. In fact, the WHO recommends to check regular blood sugar every day, especially for people with prediabetes or diabetes.

Blood Sugar Control Steps

Diabetes is one of the diseases that is also called a silent killer. Diabetes symptoms may not be felt, but when one symptom arises, a person will be immediately diagnosed with type-2 diabetes.

Type-2 diabetes is a type of diabetes where the body does not produce enough insulin, or rejects insulin. Diabetics will experience a build-up of sugar in the body because the hormone insulin produced by the gland in the stomach or pancreas decreases.

Insulin is a hormone secreted by the pancreas to control blood sugar levels in the body. And to control the blood sugar levels, diabetics should be able to activate the insulation again. How?

Check family history of diabetes
Change bad habits.
Obesity.
Eating habits and balanced diets.
Regular exercise.
Sleep enough.
Overcome stress.
Routine Health Check.

These are some of the ways that diabetics can control blood sugar levels:

Eat Healthy
Think healthy.
Rest healthy
Healthy activities.
Healthy environment.

1. Eat a Balanced Diet

One of the most important factors that affect your blood sugar levels is what you eat. Eating a balanced diet that includes a variety of foods from different food groups can help you maintain a healthy weight, provide your body with essential nutrients, and prevent blood sugar spikes and crashes.

Some of the key components of a balanced diet for blood sugar control are:

Carbohydrates

Carbohydrates are the main source of energy for your body, but they also raise your blood sugar levels. Therefore, you should choose carbohydrates that are high in fiber, low in glycemic index, and moderate in portion size.

Fiber helps slow down the absorption of sugar into your bloodstream, while glycemic index measures how quickly a food raises your blood sugar levels. Some examples of good carbohydrate choices are whole grains, fruits, vegetables, beans, and lentils.

Protein

Protein is essential for building and repairing your muscles, organs, and tissues. It also helps you feel full and satisfied, which can prevent overeating and cravings. Protein does not raise your blood sugar levels as much as carbohydrates, but it still has some effect.

Therefore, you should choose lean protein sources, such as chicken, fish, eggs, tofu, and low-fat dairy products.

Fat

Fat is another source of energy for your body, and it also helps you absorb some vitamins and minerals. However, not all fats are created equal. Some fats can increase your cholesterol levels and your risk of heart disease, while others can lower them.

You should limit your intake of saturated fats, trans fats, and cholesterol, which are found in foods like butter, cheese, red meat, and processed foods. Instead, you should opt for unsaturated fats, such as olive oil, nuts, seeds, and avocados, which can improve your blood sugar control and your heart health.

To learn more about how to eat a balanced diet for blood sugar control, you can read Nutrition and Diabetes from ADA. This article provides you with detailed information, tips, and recipes to help you plan your meals and snacks according to your needs and preferences.

2. Exercise Regularly

Another effective way to control your blood sugar levels is to exercise regularly. Exercise can help you burn calories, lose weight, improve your insulin sensitivity, and lower your blood pressure and cholesterol levels. All of these benefits can help you prevent or manage diabetes and its complications.

The type, intensity, and duration of exercise that you do can affect your blood sugar levels in different ways.

Generally, aerobic exercise, such as walking, jogging, cycling, or swimming, can lower your blood sugar levels during and after the activity, while anaerobic exercise, such as weight lifting, sprinting, or jumping, can raise your blood sugar levels temporarily.

Therefore, you should monitor your blood sugar levels before, during, and after exercise, and adjust your medication, food, and fluid intake accordingly.

The American Diabetes Association recommends that you aim for at least 150 minutes of moderate to vigorous aerobic exercise per week, spread over at least three days, and do some strength training at least twice a week.

You should also try to avoid prolonged periods of inactivity, and move more throughout the day. For example, you can take the stairs instead of the elevator, park your car farther away from your destination, or take a walk during your lunch break.

3. Manage Your Stress

Stress is a common and unavoidable part of life, but it can also have a negative impact on your blood sugar levels.

When you are stressed, your body releases hormones, such as cortisol and adrenaline, that increase your blood sugar levels and make it harder for your insulin to work. This can lead to a vicious cycle of high blood sugar, more stress, and more complications.

Therefore, it is important to find healthy ways to cope with stress and reduce its effects on your blood sugar levels. Some of the proven methods to manage stress are:

Meditation

Meditation is a practice that involves focusing your attention on your breath, a word, a sound, or an object, and letting go of distracting thoughts and emotions. Meditation can help you relax, calm your mind, and lower your blood pressure and heart rate. It can also improve your blood sugar control by reducing your cortisol levels and increasing your insulin sensitivity.

Yoga

Yoga is a form of exercise that combines physical poses, breathing techniques, and mental focus. Yoga can help you stretch your muscles, improve your balance and flexibility, and relieve your tension and pain. It can also lower your stress levels, blood pressure, and blood sugar levels by enhancing your mood, immune system, and nervous system function.

Biofeedback

Biofeedback is a technique that uses sensors and devices to measure and display your physiological responses, such as your heart rate, blood pressure, skin temperature, and muscle tension.

By observing these signals, you can learn to control them and change your body’s reactions to stress. Biofeedback can help you lower your blood sugar levels by reducing your anxiety, pain, and inflammation.

4. Monitor Your Medication

If you have diabetes, you may need to take medication to help you control your blood sugar levels. There are different types of medication available, such as insulin, oral drugs, and injectable drugs.

Each medication has its own benefits, side effects, and dosage requirements. Therefore, you should consult your doctor to find the best medication for you and follow their instructions carefully.

Some of the factors that can affect how your medication works are:

Timing

You should take your medication at the same time every day, and as prescribed by your doctor. Taking your medication too early or too late can cause your blood sugar levels to fluctuate and increase your risk of complications. You should also coordinate your medication with your meals and snacks, and avoid skipping or delaying them.

Storage

You should store your medication properly, according to the label instructions. Some medications, such as insulin, need to be kept in the refrigerator or at a cool temperature, while others can be stored at room temperature.

You should also check the expiration date and the appearance of your medication, and discard any that are expired, discolored, or cloudy.

Interaction

You should inform your doctor and pharmacist about any other medications, supplements, or herbal remedies that you are taking, as they may interact with your diabetes medication and affect your blood sugar levels.

Some of the common medications that can interfere with your diabetes medication are steroids, antibiotics, diuretics, and beta-blockers. You should also avoid alcohol, as it can lower your blood sugar levels and increase your risk of hypoglycemia.

5. Check Your Blood Sugar Levels Regularly

One of the best ways to control your blood sugar levels is to check them regularly and keep track of your results. Checking your blood sugar levels can help you:

Understand how your diet, exercise, medication, and other factors affect your blood sugar levels
Identify any patterns or trends in your blood sugar levels, such as highs and lows, and adjust your treatment plan accordingly
Prevent or detect any complications, such as hypoglycemia or hyperglycemia, and take appropriate actions
Achieve your blood sugar goals and improve your overall health and well-being

To check your blood sugar levels, you will need a blood glucose meter, a lancet device, and a test strip. You can follow these steps to check your blood sugar levels:

Wash your hands with soap and water, and dry them well
Insert a test strip into your blood glucose meter
Prick your finger with a lancet device to get a drop of blood
Apply the blood to the test strip and wait for the result to appear on the meter
Record your result in a logbook or an app, along with the date, time, and any other relevant information, such as what you ate, how much you exercised, or how you felt

You should check your blood sugar levels as often as your doctor recommends, and at different times of the day, such as before and after meals, before and after exercise, before bed, and in the morning. You should also check your blood sugar levels more frequently if you are sick, stressed, pregnant, or experiencing any symptoms of high or low blood sugar levels.

Sleep patterns affect blood sugar control

Research proves sleep deprivation or too much sleep can increase blood sugar levels. Unfortunately, the risk is not only experienced by diabetics, but also experienced by those who are potentially experiencing the disease.

Irregular sleep schedules and poor sleep quality have long been known to have side effects on blood sugar control in people who already suffer from diabetes. However, this research, manages to provide additional evidence.

Research is followed by 73 percent of participants with the prediabetes condition, meaning they have not suffered from diabetes, but their blood sugar levels are almost in the range of diabetes.

The rest are participants who have recently been diagnosed with type 2 diabetes but have not yet done any treatment.

Overall, this study involved 962 older people who are overweight or obese by the age of 20-65 years.

All participants undergo a blood test and are asked to fill out a questionnaire about the sleep patterns they are living in.

As a result, those sleeping at night less than five hours or more than eight hours have higher A1C hemoglobin levels in their blood.

This condition reflects poor blood sugar control over the last 2-3 months.

This fact proves, sleep patterns are also at risk of being bad in diabetics or prediabetes.

FAQ

Here are some of the frequently asked questions and answers about blood sugar control:

What are the normal blood sugar levels for diabetics and non-diabetics?

The normal blood sugar levels vary depending on several factors, such as your age, health condition, medication, and time of the day. However, as a general guideline, the American Diabetes Association suggests the following target ranges for most older persons (Read the table below)
You should check your blood sugar levels regularly and consult your doctor to determine your personal goals and adjust your treatment plan accordingly.

What are the symptoms of high and low blood sugar levels?

High blood sugar levels, also known as hyperglycemia, can cause symptoms such as:

– Increased thirst and urination
– Dry mouth and skin
– Fatigue and weakness
– Headache and blurred vision
– Nausea and vomiting
– Weight loss and hunger
– Infections and slow healing
– Nerve damage and organ damage

Low blood sugar levels, also known as hypoglycemia, can cause symptoms such as:

– Shaking and sweating
– Dizziness and lightheadedness
– Confusion and irritability
– Hunger and nausea
– Palpitations and anxiety
– Weakness and fatigue
– Headache and blurred vision
– Seizures and coma

If you experience any of these symptoms, you should check your blood sugar levels and take appropriate actions, such as eating or drinking something with sugar, taking your medication, or seeking medical help.

What are the best foods and drinks to lower blood sugar levels?

Some of the best foods and drinks to lower blood sugar levels are:

Water: Water is the best drink to hydrate your body and flush out excess sugar from your kidneys. It also helps you feel full and prevent overeating. You should drink at least 8 glasses of water per day, and avoid sugary drinks, such as soda, juice, and sports drinks.

Cinnamon: Cinnamon is a spice that has been shown to lower blood sugar levels by improving insulin sensitivity and reducing inflammation. You can add cinnamon to your coffee, tea, oatmeal, yogurt, or smoothies, or take it as a supplement.

Apple cider vinegar: Apple cider vinegar is a fermented liquid that can lower blood sugar levels by slowing down the digestion of carbohydrates and increasing the uptake of glucose by your cells. You can mix one or two tablespoons of apple cider vinegar with water and drink it before meals.

Table of Normal Blood Sugar

	Non-diabetics	Diabetics
Fasting (before meals)	70-99 mg/dL	80-130 mg/dL
Postprandial (1-2 hours after meals)	Less than 140 mg/dL	Less than 180 mg/dL
A1C (average over 3 months)	Less than 5.7%	Less than 7%

Bottom Line

Blood sugar control is vital for your health, especially if you have diabetes or prediabetes. By following the tips and strategies that we have shared with you in this article, you can lower your blood sugar levels naturally and effectively, and prevent or delay the onset of diabetes-related complications.

Remember, you are not alone in this journey, and you can always seek help and support from your doctor, your family, your friends, and your community.

We hope that this article has been helpful and informative for you. If you have any questions, comments, or feedback, please feel free to leave them on our fanpage. Thank you for reading, and stay healthy!

Blood sugar control is one of the important ways to prevent diabetes.