Do you constantly feel thirsty? Unusually tired? Do you constantly feel like peeing? Do you get nervous and face anxiety and irritability? Do you get cold hands and feet? It is time that we stop ignoring these symptoms.
You may have blood sugar levels that are higher than normal but not as high as being labeled a diabetic. This phase is known as the pre-diabetic phase. Fortunately, most such cases can be easily corrected through some fundamental lifestyle changes. If you are over your weight range, then just a 5-10% reduction in your total weight can help control your blood sugar level.
So today we are going to discuss the 5 best ways to deal with these symptoms and improve blood sugar levels.
What we eat every day has a huge impact on our health. Diet plays a big role in controlling our sugar levels. A high-fat meal, processed and packaged foods, carbonated and sugary drinks and refined carbohydrates pose a huge threat to overall health. The first step to making sure we eat healthy throughout the week is to make sure our weekly planning is done over the weekend. Each meal should have adequate portions of:
Whole wheat roti / unpolished rice and a generous portion of vegetables.
Lentils, legumes, sprouts, eggs, chicken, fish, meat, soy products.
A handful of nuts and seeds and meals cooked in unprocessed oils.
This becomes a very important part of a diet as fiber helps to control the sudden rise in sugar levels. Raw salads for every meal. Fruits with peel as a snack.
You do not like the gym. Can’t lift weights? The good news is that you do not need the gym alone to work out. Quick walks, yoga, dancing, pilates- These are all forms of exercise. The best workout is the one you can stick to. Because consistency in body movements helps regulate sugar levels. A day of exercise can reduce sugar levels for up to 24 hours. Ideally, one should exercise 30-45 minutes for at least 5 days a week.
3. Lose weight
Losing weight has always been shown to improve insulin resistance and regulate sugar levels. Losing as little as 5-10% of body weight can improve sugar levels. Waist size is a good indicator of the risk level for diabetes. A waist size of more than 35 inches for women and 40 inches for men has been shown to put them at higher risk for type 2 diabetes.
Stress alone does not cause diabetes, but stress management is essential for controlling blood sugar levels. When one is constantly stressed, the body releases more glucose to provide energy to deal with stress. But that glucose is not used up as energy and simply accumulates in fat stores. Some ways to deal with stress are:
- Plan and plan your day well to avoid chaos
- Train daily at a set time
- Dance or listen to music or play an instrument
- Get a hobby
- Set the right expectations in the workplace
It is a well-known fact that smoking can increase the risk of heart disease and lung cancer. However, smoking also reduces insulin sensitivity and increases the risk of type 2 diabetes. One can take the help of therapy and medication to quit the nicotine addiction.
6. Blood Pressure & Cholesterol
These 2 factors interfere with the way blood sugar is regulated. If you follow the steps above, you will be able to control these. Be sure to never miss medication if it is prescribed by your doctor.
This is the most underestimated yet another of the major factors for ill health. Our body recovers and rebuilds while we sleep. Poor sleep hygiene disrupts a lot of biological processes. The following steps will help you get a better night’s sleep:
- Make a bedtime routine according to your schedule, and go to bed around the same hours each day.
- Turn off all screen lights half an hour before bedtime. This helps in releasing the sleep hormone.
- Do not drink too much water at bedtime to avoid waking up at midnight.
- If you are unable to sleep, get up and perform some 5-6 stretching exercises similar to the cooling stretches. This helps to relax the nerves and puts us to sleep.
- If negative thoughts or office stress bother you, soft music or meditation can help.
Correcting our lifestyle and improving our health is our responsibility. When we are healthy, we inspire many people to adopt the same practice.
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