Managing High Blood Sugar: Tips from a Health Expert
Krasnodar Practitioner Guzman Reveals Tips for Maintaining Balanced Blood Sugar Levels
Dealing with high blood sugar can be a worry, especially if it might indicate diabetes. However, in mild cases or the early stages (prediabetes), you can lower your blood sugar levels naturally at home, without medication. Here's how, according to Ekaterina Guzman, a nutritionist who shared her advice on "Krasnodar" TV channel.
Balanced Eating
To maintain stable blood sugar levels, aim to minimize or eliminate high-glycemic foods like sweets, baked goods, sugary drinks, and white bread. Instead, choose whole grains (such as quinoa, brown rice, and whole-grain bread), low-glycemic fruits and vegetables (like apples, pears, berries, broccoli, spinach, and cucumbers), and legumes (beans, lentils, peas).
Fiber, found abundantly in these foods, helps slow down glucose absorption. Remember to include plenty of fiber-rich foods in your diet for a healthier glucose management.
Sticking to regular meals also contributes to managing blood sugar levels effectively. Avoid overeating, as it might result in sudden increases in blood sugar levels. Protein and fats in your diet can help slow down glucose absorption as well.
Physical Activity
Staying active is crucial for better insulin sensitivity and lower blood sugar levels. Incorporate walking, running, swimming, cycling, or even strength training, aiming for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. If you're new to exercise, begin with short walks and gradually work your way up in terms of duration and intensity.
Healthy Weight
Even a small weight loss (5-10% of your initial weight) can significantly improve insulin sensitivity and reduce blood sugar levels. A combination of a healthy diet and regular exercise is key for effective weight loss.
Hydration and Stress Management
Staying hydrated is important, aim for at least 1.5-2 liters of water every day. Dehydration can increase blood sugar levels. Additionally, managing stress is essential as stress can lead to an increase in stress hormones, ultimately raising blood sugar levels. Incorporate activities like meditation, yoga, breathing exercises, nature walks, and spending time with friends and family to help reduce anxiety and manage stress levels.
Quality Sleep
A good night’s sleep is essential for maintaining hormonal balance, and this helps keep blood sugar levels in check. Aim for 7-8 hours of sleep per day for overall health and better blood sugar management.
Home Remedies
Cinnamon, apple cider vinegar, and herbal tea might aid in lowering blood sugar levels at home. However, it's crucial to consult with a doctor before using these home remedies for diabetic management.
It's always best to consult a doctor about blood sugar management, as regular monitoring and adjustments to your diet and lifestyle are necessary for maintaining optimal blood sugar levels.
- In cases of prediabetes, natural methods at home, such as choosing whole grains, low-glycemic fruits, and vegetables, can help eliminate high-glycemic foods to lower blood sugar levels, as advised by nutritionist Ekaterina Guzman.
- Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, like walking, running, or strength training, for improved insulin sensitivity and lower blood sugar levels in fitness-and-exercise and health-and-wellness.
- Proper skin-care, hydration, stress management, and quality sleep are essential for maintaining hormonal balance and keeping blood sugar levels in check, contributing to overall health and better blood sugar management.
- For effective weight loss and weight-management, a combination of a healthy diet and regular exercise is key, with the goal of losing a small percentage (5-10%) of your initial weight to significantly improve insulin sensitivity and reduce blood sugar levels.
- Scientific studies suggest consuming cinnamon, apple cider vinegar, and herbal tea may aid in lowering blood sugar levels at home, but it's important to consult with a doctor before using these home remedies for diabetic management, as they may interact with medications.
- Maintaining a balanced diet rich in fiber-rich vegetables, whole grains, and low-glycemic fruits, like apples, pears, berries, and beans, helps slow down glucose absorption, promoting healthier glucose management in nutrition.
