Simple Lifestyle Changes You Can Do To Help Maintain Healthy Blood Sugar Levels
In the vast majority of cases, too high blood sugar is revealed when the result of a blood test. If your blood sugar level is borderline or a little higher than the norm, your doctor will probably advise you to monitor it regularly to prevent the onset of type 2 diabetes.
Blood sugar should be monitored as soon as it is above 1.15g /L on an empty stomach. First, we will put in place dietary hygiene measures – balanced diet and physical activity – and monthly monitoring as long as the parameters are not normalized .
Family predispositions or the existence of risk factors also encourage vigilance. It is particularly important to monitor blood sugar when factors risk exist, such as overweight, genetic predispositions to diabetes, high cholesterol or triglycerides or a history of cardiovascular disease,” said Dr. Pierre Azam .
Food to lower blood sugar
One of the main ways to lower blood sugar is to watch your diet, without having a strict diet that would be frustrating.
It is not a question of removing all the sugars on the plate but of drastically reducing fast sugars (candies, chocolate, ice cream, sugary drinks, etc.) as well as saturated fats (cheese, cold meats, dishes in sauce, etc.) fried foods);
Watch the amount of fruit you eat, they are high in fructose and therefore in sugar;
Limit your consumption of alcohol, the sugar of which penetrates the body very quickly;
Pay attention to the time of day when carbohydrates are consumed. “The body metabolizes sugars and fats at night. It is therefore a question of limiting these intakes at dinner as much as possible”, adds the diabetologist, recalling in passing that energy expenditure decreases significantly with age;
Consuming certain foods like green tea or cinnamon is sometimes recommended to help lower blood sugar, but the effects are not miraculous;
Favor fiber in the diet, which helps prevent blood sugar spikes by affecting the speed of carbohydrate absorption;
Favor foods with a low glycemic index (lentils, tomatoes, apples, etc.).
Here are some simple things you can do each day to help achieve that goal:
You’re stuck at work and your blood sugar levels are a bit high and not dropping. You’ve taken a little extra insulin to lower them, but it doesn’t seem to be working. Before I give you that “rage bolus” (giving you too many insulin corrections out of frustration, just to lower your blood sugar later) I want you to consider an alternative. Get you moving.
My name is Matt Vande Vegte and I am a certified personal trainer, nutritionist, health coach for people with diabetes and I have Type 1 diabetes. My mission is to educate and train many other people with diabetes on the ways of health and happiness that there are using my knowledge and experiences in life.
There are a few different strategies for “activating” your active insulin, and I want to talk about two of them today. Movement raises your heart rate, increasing blood (and insulin) circulation, but what types of exercise are best for this? As anyone who has been through one of my health training programs at FTF Warrior knows, there are many different types of exercise, and they can all affect blood sugar levels differently. While weight training for resistance (building muscle) is the best way to increase insulin sensitivity in the long term, today we will talk about a rapid and temporary increase in insulin sensitivity to reduce high blood sugar levels more quickly. in the blood. This quick boost comes from steady-state cardio, which essentially means keeping your heart rate elevated for an extended period of time. The longer you keep it elevated, the more significant the drop you will see (usually).
One note: Staying hydrated is the key. Once you’ve hydrated and given your insulin a flowing river to circulate through your body, you want to incorporate movement.
1. SCISSOR JUMPS
The jumping jacks will serve as your warm-up. They don’t demand too much of any large muscle group; however, they incorporate full body movement and will increase your heart rate to help facilitate the circulation of insulin. In fact, jumping jacks can improve your mood.
2. MOUNTAIN CLIMBING
Mountain climbs also incorporate full body movements; however, they require more effort than jumping jacks. As a modification, you can perform them more slowly or you can do high knee raises to mimic the movement if they are too difficult. Mountain climbs are an excellent core-strengthening move.
3. LUNCH WITH THORACIC TWIST
Lunges are good for building your butt muscles, but the real power lies within the way they are done. I’ve included the thoracic twist for two reasons: it will force you to keep posture in mind, thus keeping your back in a neutral position, and second, it will encourage thoracic flexibility as you move from side to side doing a dynamic stretch. Being another movement of a large muscle group, the strides will activate that insulin and help you get back into your range!
We called it: ‘GlucoFlow’