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In today’s world stress and worry have become a concrete reality. It has affected nearly all aspects of our life from physical, emotional to mental well-being. And for people with type 1 and type 2 diabetes, the effects are even worse. Big swings in blood sugar levels can make you feel terrible; thereby increasing the risk of serious health problems.
But no worries, we have provided the top 5 tips to maintain a healthy blood sugar level without needing to knock on the doors of doctors.
Exercise on daily basis can increase insulin sensitivity that allows your body cells to effectively manage the available sugar present in your bloodstream. That’s how your muscles use blood sugar appropriately for muscle contraction.
Some useful forms of physical exercise include running, dancing, brisk walking, biking, hiking, swimming, and weightlifting.
Drinking enough water and staying hydrated can keep your blood sugar level within limits. It also helps your kidneys to flush out toxins and excess sugar via urine.
Avoid sugar-sweetened drinks as they increase your blood sugar level, drive weight gain, and increase the risk of diabetes.
Instead, you can opt for non-caloric beverages.
Our body chops down carbs into sugar (glucose) which is stored by insulin for later usage. When you intake excessive carbs, your insulin fails to function properly, this, in turn, increases blood glucose levels.
Follow a low-carb diet to help your regular blood sugar level. Include lean meats, eggs, leafy green vegetables, nuts, and seeds in your diet.
Stress release cortisol and glucagon that causes an increment in your blood-sugar levels. Some of the best ways to manage stress are relaxation, exercise, and meditation.
Some form of mindfulness and yoga session will lower down your stress level and correct your insulin secretion.
A poor sleeping habit can affect your insulin sensitivity and increase your blood sugar level drastically. Thus, getting good quality sleep is vital for your health. Remove all the distractions before hopping on the bed. For example, turn off your cell phone, etc.
This way you not only maintain blood sugar levels but also a healthy weight without disrupting your metabolic hormones.
Oats possess a GI (Glycamemic Index) Score of 55. It contains B-glucans that reduce insulin responses, maintain glycemic control, reduce blood lipids, and improve insulin sensitivity.
Nuts are rich in dietary fiber, antioxidant vitamins, minerals, phytochemicals, and unsaturated fatty acids. A handful of nuts can reduce blood sugar levels immensely.
Garlic is the most popular ingredient that is used to reduce blood sugar by enhancing insulin secretion. You can either eat raw garlic or add it to your salad plate or cooked meals.
For people with type 2 diabetes, Yogurt is a blessing. This low-GI food reduces blood sugar levels. However, one must avoid flavored or sweetened yogurts.
Now, you know how to maintain a healthy blood sugar level without relying on pills and other medications. Go ahead and include some low-sugar food and vegetables in your diet.