Maintaining a correct blood sugar level is important. Sometimes it does not seem an easy task, but it can be achieved by following some simple and very effective advice.
Living with metabolic syndrome or diabetes is complicated. You should make sure to check and maintain your glucose levels at all times. Sometimes you may feel that you are doing it wrong, or that you have lost control because your blood sugar levels do not drop .
However, if you find yourself in this situation you should not be overly distressed , as this also affects you. Take note of these strategies to reduce your rapid glucose levels and you will see that in a short time they stabilize.
1. Avoid starch consumption
Starchy foods, such as potatoes and cereals, are common in our diet . Although they are important for their nutritional contributions, you should avoid their consumption to reduce your glucose levels fast.
These foods are rich in a molecule called amylopectin , which is rapidly digested, but also generates blood glucose spikes . It would be advisable to leave the starches for one or two days to facilitate blood glucose stabilization.
Then you can include them, but do not exceed their consumption , since amylopectin provides useful energy for physical activity. Remember that excessive consumption of starches will provide amounts of energy, but if you do not spend it, it becomes fat and your glucose levels will increase.
2. Reduce sugar consumption
Reduce sugar consumption
Every diabetic or person who wishes to avoid diabetes should reduce or completely avoid the use of sugars to control your glucose levels . At first glance it may seem simple, but it is a task that requires a lot of effort and attention.
The simple part may be to remove natural and artificial sweeteners from your table. But you must go further and you must keep an eye on all the food you eat . Products such as box breads, energy drinks and frozen vegetables contain huge amounts of sugar.
This is because sugar improves the flavors of these products and makes them more appetizing for the customer. If you now have high glucose levels you should be sure to check the labels of packaged foods and avoid those that contain sugars.
You will find the type and quantity of sugar in the list of ingredients and in the table of energy content. The best thing is that you choose the most natural products , such as fresh vegetables and natural water.
3. Make sure you consume vitamin D
Yogurt with red fruits
According to the journal Diabetes Voice and some studies , people with vitamin D deficiency may develop impaired glucose tolerance . Therefore, if your glucose levels are high, you should make sure you get enough vitamin D.
The easiest way to get vitamin D is sunbathing . When the sun's rays come into contact with your skin, the body produces this nutrient naturally.
In case you can't sunbathe as much as you want, you can include in your diet (in moderation):
- Tofu
- Yogurt
- Egg
- Almonds
- That so cool
- Tuna and sardines
- Ace ite of fish
- Portobello mushrooms
- Whole grains
If, despite eating these foods, you think your glucose levels are being affected by a lack of vitamin D, consult your doctor to find the best solution.
4. Exercise to control glucose levels
A regular exercise program is vital to reduce and maintain your glucose levels . According to the Journal of Sports Medicine and Physical Fitness , just follow an exercise program of one hour three times a week .
In a study collected by this magazine, the data of the participants was followed, who for 12 weeks performed aerobic and resistance exercises.
In case your current physical activity is very low, you can start with a 30-minute walk . Remember that you must start gradually but steadily so that your glucose levels stabilize and remain over time.
We propose the following exercise to control your blood glucose levels:
5. Take your medications
Controlling blood glucose levels requires a lot of effort on your part. The most basic and important thing is to follow the doctor's instructions regarding the medications you should take.
When you forget to take a certain medication or your insulin injection you put your health at serious risk and your previous efforts do not get the expected results. In case you have missed a dose and your blood sugar levels have risen, you should make sure you take the next dose at the set time.
Sometimes it is difficult to follow all instructions for daily obligations, but at least make sure you take your doses at all times.
6. Drink enough water
Drinking water is vital to maintain a healthy organism. In case you have high glucose levels it is important that you change all flavored, soda and alcoholic beverages for mineral water . Among the drinks that most affect your health are:
- Industrial flavored waters
- Energy drinks
- Alcoholic drinks
- Coffee
In case you want to consume something with more flavor, try to prepare fresh water with natural fruit, or bet on teas and infusions for when you feel something warm or hot .
Final note:
To stay healthy and with adequate blood sugar levels, you should try to be consistent and consistent with your habits.
Here we have left you six strategies to reduce your glucose levels fast, if you follow them, you will achieve a healthier life for a long time. But remember that if you have doubts, it is best to consult with your doctor.