Whether you have diabetes, a condition that affects over 29.1 million Americans, or you are just trying to lead a healthier lifestyle, it is always important to manage your blood sugar. Keeping blood sugar levels under control can help you lose weight, increase your energy levels, and prevent future medical issues.
Managing stress
Everyone experiences stress at one point or another – after all, it is a natural response within your body. But too much stress can have negative health implications, including altering your blood sugar levels. When trying to manage your stress, it may help to talk to a mental health professional so they can help you learn how to identify your body’s signs of stress. You may need to lower or remove some stress factors completely – if you have more responsibilities than you can handle, say no to new tasks.
Exercising is important
Increasing the amount of physical activity you partake in can lead to a happier and healthier life. In fact, exercise increases your insulin sensitivity and helps your muscle cells use glucose for energy, regardless of insulin availability. Dr. Edward R. Laskowski, of the Mayo Clinic and the Centers for Disease Control and Prevention (CDC), recommends that adults do at least 150 minutes of moderate aerobic exercise weekly and muscle strength training at least two days a week.
US Department of Agriculture Choose My Plate
initiative portion recommendations
Eating well to be well
Eating well is a fundamental step in managing blood sugar levels. Eating consciously does not mean overly restricting yourself, but rather deciding to eat meals that fuel your body. Fruits, legumes, fish, and nuts are excellent choices for anyone looking to keep their blood sugar levels in check. Make sure you eat often but control portions, enjoying breakfast, lunch, dinner, and two snacks each day. Avoid trans fats completely and reduce your intake of sodium, saturated fats, and cholesterol. Remember to drink plenty of water – according to the Institute of Medicine of the National Academies, women and men should respectively consume 91 ounces and 125 ounces of water daily.
When following these guidelines, it is important for those with diabetes to keep in mind the possibility of hypoglycemic (low blood sugar) episodes. Sugar is necessary for the body to function properly – read the American Diabetes Association’s treatment for dealing with too little sugar.
While all of these steps are essential to keep your blood sugar at adequate levels, it is important to remember that your body has unique needs. A doctor can help you create a personalized plan to manage your blood sugar based on your personal goals and needs.