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While family history may contribute to having high blood sugar levels, it is not all genes. A lot of it is also due to diet and lifestyle. Here are things you can do to control your sugar levels and prevent progression to diabetes.
Don’t wait for diabetes to develop. While it’s still early to control your blood sugar levels, keep it in check. Here are several ways you can limit your sugar intake without completely cutting off sweets from your diet.
1. Curb on the Carbs
Remember the “go, glow, and grow foods” from elementary? Go foods, which include bread, rice, and pasta, give you energy for your everyday tasks. However, most of these foods are also rich in carbohydrates, which is converted to sugar as an energy source. Limit your intake of go foods to prevent high sugar levels.
2. Add Fiber to Your Diet
Fiber moderates carb absorption and sugar ingestion. It promotes a steadier rise in glucose levels. Foods that are high in fiber include vegetables, fruits, and grains.
3. Pick Foods with Low-Glycemic Levels
As much as you can, go for food that have low-glycemic value as it gets digested and absorbed by the body more slowly. This promotes a slower rise in blood sugar levels. Food with low glycemic index include fish, lean meat, eggs, oats, beans, non-starchy vegetables, sweet potatoes[WWAS1] , and corn.
4. Stay Hydrated
Downing plenty of H20 can help keep your blood sugar levels in check. Staying well hydrated also helps your kidneys flush out the excess blood sugar when you urinate. Some doctors recommend the 8x8 rule which means drinking at least eight 8-ounce glasses of water each day.
5. Regular Exercise
Going to the gym is not just meant to help you achieve that beach body you are aiming for. Consistent exercise will not only help you lose weight, it will also help you absorb insulin. Better absorption of insulin means your cells are better able to use the available sugar in your bloodstream. Other good forms of exercise include running, biking, hiking, and swimming.
6. Get Some Quality Zzzz
Most adults need seven to nine hours of sleep each night. Poor sleeping habits affect blood sugar levels. Lack of sleep can also increase appetite and weight gain, so it is best to get sufficient rest every night
7. Reduce Stress Levels
Being haggard is never okay if you want to maintain healthy sugar levels. Researchers have linked rise in glucose levels to stress. Make sure that you have work-life balance. Having time for yourself and your family will reduce work-related stress. Meditation is also a proven technique that helps manage stress.