how to reduce your blood sugar
TRANSCRIPT
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How to Reduce your
Blood Sugar
A high level of blood sugar of more than the normal range of (79.2 to 110 mg/dL) points to an
impaired metabolism in the body. Diabetes is one of the major reasons that lead to high blood
sugar but it is not the only one. Other reasons may be acute infection, trauma and physical or
psychological stress. It can be confirmed as Diabetes if the blood sugar shows high in multiple
tests without any of the above reasons.
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Diabetes is caused by the malfunctioning of the hormone insulin produced by the endocrine
gland, Pancreas. Diabetes is categorized into three types: • Type I Diabetes: In type I, no insulin is produced. This condition may be congenital.
Those with this condition are required to insulin externally. Insulin may be injected into the
body or pumped at regular intervals with the help of a pump. • Type II Diabetes: The insulin production is impaired in Type II diabetes. This
condition can be managed with inculcating a habit of right diet and regular exercise. • Gestational Diabetes: Found in pregnant mothers, Gestational Diabetes is a
condition which subsists for a temporary phase. However, women are more likely to have Type
II diabetes later due to the reason of having Gestational Diabetes during pregnancy.
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In the mornings, when the body is in a fasting phase Glucose levels are usually the lowest. The
glucose levels increase after taking food. A heightened increase in blood sugar is cause for concern
as it indicates that the Pancreas is not releasing sufficient insulin or no insulin to break down the
glucose.
Blood sugar Management: Diet
High Blood Sugar is a condition which can
only be managed and not cured. A healthy
diet and lots of exercise are the two
best ways to control blood sugar. Also,
Eating regularly is most important. Skipping
meals is a bad idea especially if you are
taking medications to lessen the blood sugar
levels. The effect of heightened blood sugar
is that you tend to be hungrier and thirstier.
So, divide your food and eat more frequently
in smaller quantities. But what you eat and
drink is very important from the dietary
point of view.
Glucose, a form of sugar can cause
trouble to various other organs if
left unchecked. Commonly, the eyes
(Diabetic Retinopathy), kidneys
(Nephropathy and Kidney Failure),
nerves (Diabetic Neuropathy) and
heart (Ischemic heart disease) are
affected by high blood sugar.
Infertility is also high in people with
blood sugar. Skin problems and
urinary incontinence are few other
problems associated with this
condition.
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Few Diet Tips • Carbohydrate: A diet of
complex carbohydrates is advised as these
are broken down only over a longer period
and the release of glucose is blood is
thereby lessened. Whole grain breads and
cereals are recommended. Refined
carbohydrates like sugar create a spurt in
blood sugar levels as glucose in these gets
released into the blood stream early.
• Fiber: Increase the content of fiber in your diet. Foods like green leafy vegetables and
fruits have fiber.
• Fried items: Deep fried items Samosas, Papads, Chips etc should be lessened. Switch to
healthier cooking with less oil and fat like grills and bakes.
• Fat: Decrease the intake of fat
especially saturated fat. Switch to foods
that are low in fat – replace ghee(rarified
butter), pasteurized butter and coconut oil
with low fat spreads and vegetable oil. Try
using more of skimmed milk and low fat
curds.
• Fish/fowl and meat: Fish is a
better option as it has less fat. In meat, lean
meat is advised to control sugar level.
Processed and fatty meat is a strict no-no.
This includes sausages and burgers.
• Drinks: Aerated soft drinks should
be avoided as these contain high levels of
sugar. Alcoholic beverages should be
curtailed. Hot beverages like tea, coffee or
cocoa may be taken without adding sugar.
Fruit juices may be taken without adding
sugar. • Nuts: As a snack, nuts are the best
option. If it is unsalted, the better. They are
better as nuts have fiber and load you up on
omega-3 fatty acids.
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Blood sugar Management: Home Remedies
Try couple of home remedies like
1. Soak Fenugreek seeds overnight in water and chew the seeds and drink the water on
empty stomach in the morning.
2. Make a paste of Neem and turmeric and eat 1tsp twice daily.
3. Crush and make a paste of Tulsi (Holy Basil) leaves and have it in the mornings.
4. Include legumes and sprouts in diet as it longer
to digest.
5. Have a cup of Bitter Gourd juice and 1 tablespoon
of Amla (Indian gooseberry) juice daily. Bitter gourd can
be taken as part of daily diet too.
6. Make Cinnamon tea and drink in the mornings.
Cinnamon may also be added to the normal tea.
7. Drink a concoction of 1- to 1- ½ tsp of Jamun (Syzygium cumini) powder mixed with
water every morning on an empty stomach. This can reduce sugar upto 30%.
Blood sugar Management: Lifestyle
Diabetes is a disease that can be categorized as a lifestyle disease. Though, Diabetes is hereditary
to a large extent, it is rightful to say that mostly acquired.
Dormant lifestyle, obesity or
overweight and stress are major
reasons that lead to high blood
sugar levels. Some of the
methods for controlling this
condition are by leading life
with better stress management
and more exercise to burnout
unwanted fat. Stress
management can be done in
several ways. Here are a couple
of ways that helps you achieve
this.
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Yoga:
The age old science of Yoga may be practiced for
better attentiveness and relaxation. Yoga Asanas
are physical, mental, and spiritual practices or
disciplines that aim to transform body and mind.
Realistic goals:
Many people feel as if they’re adrift in the world. They work hard, but they don’t seem to get anywhere worthwhile. Most stress generate for this simple
reason that we set unrealistic goals and we stress
ourselves out to achieve it. Set realistic goals and
spend time to live and enjoy too.
Workouts:
Exercise can help prevent excess weight gain or
help maintain weight loss. A workout at the gym
or a brisk 30-minute walk can help. Physical
activity stimulates various brain chemicals that
may leave you feeling happier and more relaxed.
Aerobic activity makes the insulin work better.
Workouts also vent out stress as sweat.
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Walk or jog:
The fresh air in early in the morning rejuvenates
like no other. A walk or jog for 30 minutes daily
perks you up for the day and enhances your
productivity and confidence through the day.
Sleep:
Sleep well. It is important to make our body and
mind to rest well. Lack of sleep or excess sleep is
both harmful in several ways. On an average, an
adult require at least 6-8 hours of sleep each day.
So, adopt any or all of these tips and get into the fighting mode to be fit once again. Live a
complete life.