Lowering and maintaining blood sugar levels within the ideal range is key to avoiding the risk of certain chronic diseases such as strokes and heart attacks.
Additionally, it is necessary for overall well-being whether you have diabetes, pre-diabetes, or generally experience the adverse effects of blood sugar fluctuations.
High Blood Sugar Levels: An Overview
The amount of sugar or glucose in your blood is called blood sugar. If your blood sugar is above 126 mg/dl before eating or above 200 mg/dl two hours after eating, it is called hyperglycemia or hyperglycemia.
If not treated early and properly, high blood sugar can lead to glucose buildup, which increases the risk of diabetes, stroke, and heart disease.
You will know you have high blood sugar by the following symptoms:
- Frequent urination
- Increased hunger/thirst
- Difficulty concentrating
- blurred vision
Hyperglycemia ranges differ for each person, depending on age, duration of diabetes, and presence of other health conditions. Therefore, it is essential to keep blood sugar levels within the range established by your healthcare team.
If you have diabetes, managing your blood sugar is essential. Here are some simple but effective ways to lower your blood sugar. However, make sure you have taken your insulin or other diabetes medications first. If you miss a dose, your blood sugar level may drop suddenly.
Paying attention to your hydration level is the first thing to do when you have a sudden spike in blood sugar. When your blood sugar is high, your body releases the excess glucose into the urine, cleaning it out.
Therefore, instead of juice or soft drinks, consume plenty of water to dilute blood sugar quality. Also, the sugars in your blood are more concentrated when dehydrated.
Occasional walk or jog
If you experience symptoms of high blood sugar, a simple exercise can help reduce sudden spikes in blood sugar. For example, take a short walk or light jog to stop the spikes.
Any aerobic exercise will help balance your blood sugar levels. For example, walking for 20 minutes can lower blood sugar.
Eat fiber-rich foods
Certain foods can help regulate blood sugar levels throughout the day. For example, foods high in fiber take longer to break down, which helps keep blood sugar levels even.
In addition, to research showed that high-fiber foods like spinach, grains (like oatmeal, barley, etc.), and avocados can even help reduce the risk of developing type 2 diabetes.
Reduce simple carbs
One of the main causes of high blood sugar is eating too many refined carbohydrates. These carbs have been processed and much of the fiber removed.
Your body quickly processes and absorbs these types of carbohydrates, turning them into sugar. To avoid blood sugar spikes, you should avoid eating bread, pasta, rice, and other carbohydrate-rich foods. Instead, opt for low-carb vegetables, healthy fats, and lean proteins.
Raise electrolyte level
If your blood sugar rises suddenly, you will urinate more than usual. This means you are losing water and your electrolyte levels, including magnesium, potassium and phosphates, will be extremely low.
Electrolytes are needed to maintain proper bodily functions, so timely replenishment is essential. Foods like bananas, sweet potatoes, and nuts can help you stay balanced.
Relax with meditation
Stress is another reason for the sudden spike in your blood sugar. Therefore, meditation or yoga will lead to a significant decrease in blood sugar levels. Breathe during a yoga session to reduce anxiety, clear the mind and effectively relax the body.
Your doctor prescribes fast-acting insulin to help control blood sugar spikes that can occur naturally when you eat. Your body absorbs it quickly and begins to work within 15 minutes of injection to reduce high blood sugar after meals.
Rapid-acting mealtime insulin prescribed for people with type 1 or type 2 diabetes begins to work faster than regular human insulin.
Note from The Fitness Freak
When your blood sugar level gets too high, the quickest way to lower it is to take rapid-acting insulin. Exercising and drinking water are also quick and effective ways to lower blood sugar. Additionally, eating regular, nutritious meals will provide you with consistent energy throughout the day, thus avoiding high blood sugar levels.
Tips to Avoid High Sugar Emergencies
The ideal way to lower your blood sugar is to prevent the spike in the first place. Here are some tips to avoid an emergency.
- Avoid sitting or lying down immediately after a meal, as this passive practice raises blood sugar.
- Don’t skip breakfast, the first and most important meal of the day, as it may impact blood sugar levels.
- Getting a good quality sleep regimen is essential to avoid any imbalance in sugar levels.
- Regular exercise will regulate the blood glucose level, burning off the excess immediately.
- Consume healthy meals and nutritious snacks, which is essential to prevent sugar spikes.
- Eat low glycemic index foods such as leafy green vegetables, raw carrots, chickpeas and lentils which will have minimal effect on glucose levels.
- Keep track of your serving size to ensure you don’t overeat and affect your insulin function.
Prevention is key to keeping blood sugar within the normal range. However, understanding how to lower it in an emergency will help avoid complications. Consult your healthcare professional before taking rapid-acting insulin.
In addition, following a balanced diet, controlling physical activity and getting quality sleep are key factors in naturally lowering and controlling blood sugar levels.