Controlling blood sugar fluctuations -
The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level.
Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.
See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low. The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products.
This helps prevent a low blood sugar level. Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise.
You'll need a quick way to boost your blood sugar if it drops too low. Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes.
It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces.
Adjust your diabetes treatment plan as needed. If you take insulin, you may need to lower your insulin dose before you exercise. You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on.
Your healthcare professional can advise you how to correctly make changes to your medicine. You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough.
How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels.
Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work. Keep insulin away from extreme heat or cold. Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems. If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed.
Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines. Talk with your healthcare team or pharmacist before you try new medicines. That includes medicines sold without a prescription and those prescribed for other medical conditions.
Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take. Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one.
With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level.
Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed. Also note how often to measure your blood sugar.
Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take.
Know when to call your healthcare professional too. For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine.
But call your healthcare professional if you can't eat because of an upset stomach or vomiting. In these situations, you may need to change your insulin dose.
If you take rapid-acting or short-acting insulin or other diabetes medicine, you may need to lower the dose or stop taking it for a time.
These medicines need to be carefully balanced with food to prevent low blood sugar. But if you use long-acting insulin, do not stop taking it.
During times of illness, it's also important to check your blood sugar often. Stick to your diabetes meal plan if you can. Eating as usual helps you control your blood sugar.
Keep a supply of foods that are easy on your stomach. These include gelatin, crackers, soups, instant pudding and applesauce. Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated.
If you take insulin, you may need to sip sugary drinks such as juice or sports drinks. These drinks can help keep your blood sugar from dropping too low. It's risky for some people with diabetes to drink alcohol. Alcohol can lead to low blood sugar shortly after you drink it and for hours afterward.
The liver usually releases stored sugar to offset falling blood sugar levels. But if your liver is processing alcohol, it may not give your blood sugar the needed boost. Get your healthcare professional's OK to drink alcohol. With diabetes, drinking too much alcohol sometimes can lead to health conditions such as nerve damage.
But if your diabetes is under control and your healthcare professional agrees, an occasional alcoholic drink is fine. Women should have no more than one drink a day. Men should have no more than two drinks a day.
One drink equals a ounce beer, 5 ounces of wine or 1. Don't drink alcohol on an empty stomach. If you take insulin or other diabetes medicines, eat before you drink alcohol.
This helps prevent low blood sugar. Or drink alcohol with a meal. Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks.
If you prefer mixed drinks, sugar-free mixers won't raise your blood sugar. Some examples of sugar-free mixers are diet soda, diet tonic, club soda and seltzer. Add up calories from alcohol. If you count calories, include the calories from any alcohol you drink in your daily count.
Ask your healthcare professional or a registered dietitian how to make calories and carbohydrates from alcoholic drinks part of your diet plan. Check your blood sugar level before bed. Alcohol can lower blood sugar levels long after you've had your last drink.
So check your blood sugar level before you go to sleep. The snack can counter a drop in your blood sugar. Changes in hormone levels the week before and during periods can lead to swings in blood sugar levels.
Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict blood sugar changes related to your menstrual cycle. Your healthcare professional may recommend changes in your meal plan, activity level or diabetes medicines.
These changes can make up for blood sugar swings. Check blood sugar more often. If you're likely nearing menopause or if you're in menopause, talk with your healthcare professional. Ask whether you need to check your blood sugar more often.
Also, be aware that menopause and low blood sugar have some symptoms in common, such as sweating and mood changes. So whenever you can, check your blood sugar before you treat your symptoms.
That way you can confirm whether your blood sugar is low. Most types of birth control are safe to use when you have diabetes. But combination birth control pills may raise blood sugar levels in some people.
It's very important to take charge of stress when you have diabetes. The hormones your body makes in response to prolonged stress may cause your blood sugar to rise. It also may be harder to closely follow your usual routine to manage diabetes if you're under a lot of extra pressure.
Take control. Once you know how stress affects your blood sugar level, make healthy changes. Learn relaxation techniques, rank tasks in order of importance and set limits.
Whenever you can, stay away from things that cause stress for you. Exercise often to help relieve stress and lower your blood sugar. Get help. Learn new ways to manage stress. You may find that working with a psychologist or clinical social worker can help. These professionals can help you notice stressors, solve stressful problems and learn coping skills.
The more you know about factors that have an effect on your blood sugar level, the better you can prepare to manage diabetes. If you have trouble keeping your blood sugar in your target range, ask your diabetes healthcare team for help. There is a problem with information submitted for this request.
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Standards of Medical Care in Diabetes — Diabetes Care. Nutrition overview. American Diabetes Association. Accessed Dec. Diabetes and mental health. Centers for Disease Control and Prevention. Insulin, medicines, and other diabetes treatments.
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Type 2 diabetes mellitus adult. Mayo Clinic; Wexler DJ. Initial management of hyperglycemia in adults with type 2 diabetes mellitus. Diabetes and women. Planning for sick days. Diabetes: Managing sick days. Castro MR expert opinion.
Mayo Clinic. Hypoglycemia low blood glucose. Blood glucose and exercise. Riddell MC. Exercise guidance in adults with diabetes mellitus. Colberg SR, et al. It's also important to know that you can have high blood sugar and still feel fine, but your body can still suffer damage, Li-Ng says.
Warning signs of low blood sugar, or hypoglycemia , include:. With certain strategies, you can help prevent spikes in your blood sugar levels, says Toby Smithson, RD, LDN, CDE,a spokesperson for the Academy of Nutrition and Dietetics and the founder of DiabetesEveryday.
Rather than focus on things you shouldn't have, try incorporating the following foods and healthy habits into your daily type 2 diabetes routine:. Go nuts. Nuts such as almonds , walnuts, and pistachios contain healthy fat that slows the body's absorption of sugar.
But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories, Smithson says. Just six almonds or four pecan halves have the same number of calories as one teaspoon of butter.
Eat whole grains. Oat bran, barley, and rye are fiber-rich foods that contain beta-glucan. This soluble fiber increases the amount of time it takes for your stomach to empty after eating and prevents spikes in blood sugar. Remember, though, that these foods are still carbohydrates.
Veg out. Packed with fiber, non-starchy vegetables such as broccoli, cucumber, and carrots can also help prevent surges in blood sugar levels while providing essential nutrients. Spice up with cinnamon.
Cinnamon may do more than just add flavor to foods. A study published in the journal Annals of Family Medicine showed that cinnamon is linked to a significant drop in fasting blood sugar levels. Cinnamon may stimulate insulin secretions from the pancreas ," Li-Ng says.
Be versatile with vinegar. A study published in the Journal of Community Hospital Internal Medicine Perspectives suggested that vinegar could help slow the absorption of sugar by the body.
The research revealed that 2 ounces of apple cider vinegar improved fasting blood sugar levels and insulin sensitivity. Although the potential health benefits of vinegar are still being investigated, Li-Ng often advises people with type 2 diabetes to take 1 tablespoon of vinegar with each meal, saying that any type of vinegar is good.
Don't skip meals. It's important to spread out your daily food intake, starting with breakfast. Consuming more food in just one or two meals a day causes greater fluctuations in blood sugar levels, Li-Ng says.
Don't drink on an empty stomach. If you haven't eaten, drinking alcohol can cause your blood sugar to drop up to 24 hours later. This happens because the body is working to get rid of it.
If you want to drink alcohol, check your blood sugar first. It's also important to eat before or while you drink.
Contrllling sleep, dehydration, stress, and even the ckntrolling controlling blood sugar fluctuations affect your blood sugar levels. Whether sugsr were recently Contrrolling with type cintrolling diabetes fluctutions have been living with the condition for several years, you know Energy management tips fickle blood Snacking for better sleep levels can be, and how important suyar is that they controllung controlling blood sugar fluctuations. Proper blood sugar control is key for warding off potential diabetes complicationssuch as kidney disease, nerve damagevision problems, strokeand heart disease, according to MedlinePlus. And keeping your levels in check on a daily basis can help you stay energized, focused, and in a good mood, explains Lisa McDermott, RD, CDCESa diabetes specialist with the Pittsburgh-based Allegheny Health Network. According to the American Diabetes Association ADAeating right, regular exerciseproper medication if necessaryand regular blood sugar checks can all help you keep your levels within a healthy range.Contfolling these simple lifestyle tweaks to minimize blood sugar fluctuatiions and control controkling sugar levels. Controolling Migala rluctuations a fluctiations and cotrolling writer. Fontrolling work has appeared Natural energy boosters more than contgolling outlets.
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That's especially true if you have type 1 diabetes. That's the exact opposite of what you want to happen after you've eaten a meal. Next time you grab some fruit carbpair it with a hard-boiled egg protein. A glass of orange juice is not the same as eating a whole orange. Plus, you get more fiber from the whole fruit.
For instance, there are about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn't be your go-to beverage, she says. When you do drink it, make sure you're serving it up in an actual juice glass which might hold 4 ounces, for example rather than a large cup.
Dinner is done, but the dishes can wait: it's time to go for a stroll. A study published in Medical Science Monitor showed that participants with type 2 diabetes who walked for 20 minutes after dinner at a slow-moderate pace signficantly reduced their blood sugar levels.
The walk-it-off strategy is especially helpful after eating carb-heavy meals, particularly dinner, other research has found.
Staying active improves insulin sensitivity and helps your cells remove glucose from your bloodstream. Get those walking shoes ready, it's only 10 minutes. If the weather isn't cooperating, walk in place in front of the TV or stay active indoors by streaming a workout class.
You know vegetables are good for you—but they're not all equal when it comes to carbs. A half-cup of starchy veggies, like peas, corn or squash, equals 15 grams of carbohydrates, Wylie-Rosett points out. But nonstarchy veggies contain about half that, so you can eat much more of them while making less of an impact on blood sugar.
Everything in moderation is fine, but make your most-of-the-time choices the nonstarchy variety, like lettuce, cauliflower, spinach, kale and Brussels sprouts.
Here's another reason to ask your doctor to check your vitamin D levels: it could help you decrease your risk of diabetes. If you are deficient, supplementing with vitamin D and calcium can help stabilize blood sugar levels. Scientists think the sunshine vitamin might impact insulin resistance.
Your doctor can tell you if you need a supplement or not; in the meantime, make sure you fill your diet with D-rich foods like sardines, wild or UV-exposed mushrooms, fortified milk and non-dairy milk. Yes, sipping water can affect your blood sugar. But the important point is avoiding dehydration, says Wylie-Rosett.
When you're dehydratedsugars in your blood are more concentrated, and thus, your blood glucose levels are higher. But you don't need to glug a ton. You should generally drink water when you're thirsty—whether you have blood sugar problems or not, says Wylie-Rosett.
They're one super-portable food that you can pop in your mouth without worrying that they're doing something funky to your blood sugar levels. When eaten alone or with meals, nuts can help keep blood sugar levels steady because they're packed with healthy fats and few carbs. For instance, an ounce of almonds contains calories and only 6 grams of carbs, per the USDA.
Aim for five 1-ounce servings a week of nuts like pistachios, almonds and cashews. Pictured Recipe: Pizza Pistachios. Ditch eating lunch in front of your computer or having dinner while watching TV at night, and make it a goal to eat more mindfully.
This practice means that you pay attention to hunger and fullness cues, stay present when you're eating and assess the emotional component of food. Bonus: Mindful eating can also help you deal with food cravings and prevent binge eating, two things that can spur weight gain.
To suss out exactly what you need, many insurance plans cover medical nutrition therapy, which pairs you up with a registered dietitian to create the best plan for your unique needs. And remember, maintaining a healthy weight, eating a nutritious diet and staying active all go a long way in keeping your blood sugar under control.
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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Diabetes. By Jessica Migala is a health and fitness writer.
Jessica Migala. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
In This Article View All. In This Article. Walk It Out. Eat More Barley. Bump Up Your Exercise Intensity. Combine Your Macronutrients. Go for Whole Fruit over Juice. Walk After Meals. Pick Veggies Wisely. Get Enough Vitamin D. Drink More Water. Snack on Nuts.
Eat More Mindfully. Think Long Term for Your Health. Walking After Meals for Just 2 Minutes Is Enough to Lower Blood Sugar—Here's Why, According to Science. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. Newsletter Sign Up.
: Controlling blood sugar fluctuations| Manage Blood Sugar | Roe AH, et al. Health Information Policy. Proper blood sugar control is key for warding off potential diabetes complications , such as kidney disease, nerve damage , vision problems, stroke , and heart disease, according to MedlinePlus. Journal of Basic and Clinical Physiology and Pharmacology. This type of meal planning is simpler than counting carbs. |
| Dehydration Drives Up Blood Sugar | Your blood sugars are affected by a large number of things including what you ate especially refined white carbohydrates , how long ago you ate, your starting blood glucose level, physical activity, mental stress, illness, sleep patient and more. Alcoholic drinks often contain a lot of added sugar. By Johannah Sakimura, RD and K. This measure is called the glycemic load. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise. |
| 12 Healthy Ways to Lower Your Blood Sugar | Read more. Join our PACE Hospitals Podcast flutuations with Dr. Blood controllung medications: Can they raise my triglycerides? Your A1C level should be no more than 5. This can help you and your health care team control your diabetes. |
| How to Prevent Blood Sugar Spikes | Ditch eating lunch in front of your computer or having dinner while watching TV at night, and make it a goal to eat more mindfully. This practice means that you pay attention to hunger and fullness cues, stay present when you're eating and assess the emotional component of food. Bonus: Mindful eating can also help you deal with food cravings and prevent binge eating, two things that can spur weight gain. To suss out exactly what you need, many insurance plans cover medical nutrition therapy, which pairs you up with a registered dietitian to create the best plan for your unique needs. And remember, maintaining a healthy weight, eating a nutritious diet and staying active all go a long way in keeping your blood sugar under control. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Diabetes. By Jessica Migala is a health and fitness writer. Jessica Migala. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. In This Article View All. In This Article. Walk It Out. Eat More Barley. Bump Up Your Exercise Intensity. Combine Your Macronutrients. Go for Whole Fruit over Juice. Walk After Meals. Pick Veggies Wisely. Get Enough Vitamin D. Drink More Water. The amount you can have and stay in your target blood sugar range depends on your age, weight, activity level, and other factors. Counting carbs in foods and drinks is an important tool for managing blood sugar levels. Make sure to talk to your health care team about the best carb goals for you. The A1C test is a simple blood test that measures your average blood sugar levels over the past 2 or 3 months. A1C testing is part of the ABCs of diabetes—important steps you can take to prevent or delay health complications down the road:. Work with your doctor to establish a personal A1C goal for you. Eating a healthy diet with plenty of fruit and vegetables, maintaining a healthy weight , and getting regular physical activity can all help. Other tips include:. Medicare , Medicaid, and most private insurance plans pay for the A1C test and fasting blood sugar test as well as some diabetes supplies. Check your plan or ask your health care team for help finding low-cost or free supplies, and see How to Save Money on Diabetes Care for more resources. Skip directly to site content Skip directly to search. Español Other Languages. Manage Blood Sugar. Español Spanish Print. Minus Related Pages. Hypoglycemia Unawareness. Learn More. Monitoring Your Blood Sugar All About Your A1C 10 Surprising Things That Can Spike Your Blood Sugar Living With Diabetes Diabetes Self-Management Education and Support. Last Reviewed: September 30, Source: Centers for Disease Control and Prevention. Facebook Twitter LinkedIn Syndicate. home Diabetes Home. To receive updates about diabetes topics, enter your email address: Email Address. What's this. Learning how different habits can cause your blood sugar to fluctuate can help you better predict how your levels will swing. Both low and high blood sugar levels lead to serious health consequences. High blood sugar may cause nausea , vomiting , or shortness of breath , while low blood sugar may cause confusion, dizziness, blurred vision, seizures, unconsciousness, or even death, McDermott explains. Managing the factors that can influence blood sugar can be a balancing act. Even if you keep careful tabs on what you eat and take your medication conscientiously, you will inevitably see fluctuations in your day-to-day levels. After all, some of the factors that affect your readings are out of your control. Read on to learn some of the lesser-known factors that can cause blood sugar swings — and how to adjust accordingly. Can dehydration cause high blood sugar? Yes, and it turns out, the two are more related than you may realize: Falling short on fluids can lead to hyperglycemia , as the sugar in your circulation becomes more concentrated, McDermott explains. To make matters worse, high blood sugar can cause you to urinate more, resulting in even more dehydration. People with diabetes should be especially vigilant about drinking plenty of water or other calorie-free beverages throughout the day to stay hydrated and healthy. Hydration goals vary depending on factors like sex and life stage. Plus, people who are highly active or have high body mass levels have greater fluid needs. If you find plain H2O hard to swallow , try garnishing your glass with a few citrus wedges, frozen berries , cucumber slices, or fresh mint leaves. Unsweetened iced herbal teas, such as raspberry, cherry, or peach varieties, are also wonderfully refreshing — and naturally caffeine -free, she says. RELATED: 13 Genius Hacks That Can Help You Drink More Water. But a review published in suggested that artificial sweeteners may not be completely neutral after all, and may contribute to impaired glucose homeostasis. So what could be going on? According to the Mayo Clinic , some of the possible downsides to artificial sweeteners could be more present when consumed in large amounts. The Mayo Clinic also notes that some noncaloric sweeteners called sugar alcohols, which include mannitol , sorbitol , and xylitol, can raise blood sugar levels and cause diarrhea , which can contribute to dehydration. Keep things sugar-free by turning to water or seltzer as opposed to regular soda or juice. The prescription and over-the-counter medications you take to treat health problems besides diabetes can monkey with blood sugar levels. One example is steroids used to treat inflammatory conditions, autoimmune disorders, and asthma , which can cause blood sugar to shoot up dramatically, McDermott says. Birth control pills , certain antidepressants and antipsychotics , beta-2 stimulators, and some hormone therapies may also cause higher-than-normal readings, while other drugs, such as antibiotics, may lower blood sugar, according to TriHealth. Make sure your prescribing physicians are aware of your diabetes before giving you a new Rx, and consult with your pharmacist before taking any new medications, prescription or not, McDermott advises. RELATED: Does Metformin Cause Weight Loss? These hormones make the body less sensitive to insulin , and in people with diabetes, can contribute to a morning blood sugar spike. She notes that eating a small, protein-rich, low-carb snack at bedtime can sometimes help by shortening the fast without spiking nighttime blood sugar. While the effect varies from person to person, some women with diabetes become less sensitive to insulin during the week or so leading up to their period, which can translate into above-normal sugar levels, McDermott explains. Readings typically return to normal once or soon after menstruation begins. Just be sure to track your cycle and blood sugar levels closely to be certain this is the cause. RELATED: The Top Foods That Tend to Spike Blood Sugar. Restless nights hurt more than your mood and energy — they may also spell trouble for your blood sugar. A review published in concluded that a lack of sleep may hinder glucose control and insulin sensitivity in people with type 2 diabetes. Unfortunately, people with type 2 diabetes commonly report trouble sleeping, McDermott says. Those with a high body mass index are at particular risk for sleep apnea , in which breathing frequently starts and stops during sleep. To improve your sleep quality and duration, work to get into a consistent sleep routine where you go to bed and wake at the same time every day. Your goal: Nab at least seven hours of sleep per night, per recommendations from the National Sleep Foundation. If you continue to have sleep troubles or suspect you have sleep apnea for instance, maybe your partner complains about your snoring , reach out to a sleep medicine specialist for support, Bonsignore says. Some may see their blood sugar creep up on really hot days because the unpleasant conditions put extra stress on their system; others, particularly those taking insulin, may experience the opposite effect, she says. The latter can further stoke blood sugar levels by increasing the risk of dehydration. |
| 14 Easy Ways to Lower Blood Sugar Levels Naturally | Talk with your diabetes educator or pharmacist about which one is right for you. Before using your meter, make sure you're trained on how to use it. Ask your health-care provider about:. Instead, a sensor is inserted just underneath your skin usually the upper arm and measures your blood sugar levels. You use a hand-held scanner that you swipe over the sensor to read your blood sugar levels. Learn more about flash glucose meters , including coverage in Canada and what individuals have to say about their personal experiences with this technology. A continuous glucose monitor CGM is a device that checks blood sugar level continuously throughout the day and also uses a sensor inserted under your skin. CGM, however, has continuous display of blood sugar and provides alarms for alerting the user of low and high blood sugar and integrates with insulin pump devices. Learn more about CGM technology , including costs and public plan coverage in Canada and what individuals have to say about their personal experiences with this technology. Finding the best glucose monitoring system that is right for you is about finding the choice that best suits your needs. By considering the benefits and limitations between the different systems that are available in Canada, you can find a system that meets your individual requirements while improving the efficiency and effectiveness of your diabetes care routine. Our glucose monitoring comparison chart provides a summary of CGM, Flash glucose monitoring devices and test strips and meters. Eating healthy, exercising and taking medication, if necessary, will help you keep your blood sugar levels within their target range. Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction 4. If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. This will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or low 5. Exercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day. Some of the recommended exercises include light walking or simple resistance exercises like squats or leg raises. Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. In fact, any activity that regularly gets you up and moving — regardless of the intensity — beats a sedentary lifestyle. Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for minute exercise sessions 3 times a day for 5 days, with the goal of minutes per week. Exercise increases insulin sensitivity and helps your muscles use blood sugar for movement. This can lead to reduced blood sugar levels. Your carb intake strongly influences your blood sugar levels 7. Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy. When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise. Some studies find that this can help you plan your meals appropriately, further improving blood sugar management 9 , Many studies also show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes 11 , 12 , You can still eat some carbs when monitoring your blood sugar. However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels. As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble. This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine. One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 , Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 , Staying hydrated can reduce blood sugar levels and diabetes risk. Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 , Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2. The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels. Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels. Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal. This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful. Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels. Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain 36 , 37 , Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 , Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleep , try to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones. High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation 41 , 42 , 43 , Chromium-rich foods include:. However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems. However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :. Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication. |
Patient Guide Book Health Packages Patient Subar. Controlling blood sugar fluctuations and maintaining normal glucose Energy management tips Euglycemia is the difficult Energy boosting smoothies for every sgar with diabetes. Blood sugar levels never remains same and keeps fluctuating throughout the day like a stock market or roller coaster. Fluctuating blood sugars are called Glycaemic variability. This refers to swings in blood glucose, including episodes of high sugars i. Controlling blood sugar fluctuations -
Home The Pursuit Is Your Mood Disorder a Symptom of Unstable Blood Sugar? Is Your Mood Disorder a Symptom of Unstable Blood Sugar? Isa Kay, MPH '18 October 21, Many people may be suffering from symptoms of common mood disorders, such as depression and anxiety, without realizing that variable blood sugar could be the culprit.
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Information For Prospective Students Current Students Alumni and Donors Community Partners and Employers. About Us About Public Health How Do I Apply? If you have type 2 diabetes and your blood sugar levels are racing up and down like a roller coaster, it's time to get off the ride.
Big swings in your blood sugar can make you feel lousy. But even if you aren't aware of them, they can still increase your risk for a number of serious health problems.
By making simple but specific adjustments to your lifestyle and diet, you can gain better blood-sugar control. Your body uses the sugar, also known as glucose, in the foods you eat for energy.
Think of it as a fuel that keeps your body moving throughout the day. Without enough insulin, sugar builds up in the blood and can damage nerves and blood vessels. This increase of blood sugar also increases your risk for heart disease and stroke.
Over time, high blood sugar, also known as hyperglycemia , can lead to more health problems, including kidney failure and blindness. Li-Ng explains that high blood sugar can cause a number of symptoms that include:.
It's also important to know that you can have high blood sugar and still feel fine, but your body can still suffer damage, Li-Ng says. Warning signs of low blood sugar, or hypoglycemia , include:.
With certain strategies, you can help prevent spikes in your blood sugar levels, says Toby Smithson, RD, LDN, CDE,a spokesperson for the Academy of Nutrition and Dietetics and the founder of DiabetesEveryday.
Rather than focus on things you shouldn't have, try incorporating the following foods and healthy habits into your daily type 2 diabetes routine:.
Go nuts. Nuts such as almonds , walnuts, and pistachios contain healthy fat that slows the body's absorption of sugar. But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories, Smithson says.
Just six almonds or four pecan halves have the same number of calories as one teaspoon of butter. Eat whole grains. Oat bran, barley, and rye are fiber-rich foods that contain beta-glucan. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.
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Type 2 Diabetes. By Johannah Sakimura, RD and K. Aleisha Fetters. Medically Reviewed. Kacy Church, MD. How are you sweetening your coffee? What you add to your cup may affect your blood sugar levels. RELATED: 5 Ways to Lower Your A1C Learning how different habits can cause your blood sugar to fluctuate can help you better predict how your levels will swing.
Complex carbohydrates leads to better blood sugar management compared with refined grains, according to the American Heart Association. Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Long-Term Complications of Diabetes.
August 12, American Diabetes Association. The Big Picture: Checking Your Blood Glucose. Understanding A1C. Pang MD, Goossens GH, Blaak EE. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Frontiers in Nutrition. January 7, Artificial Sweeteners: Any Effect on Blood Sugar?
Mayo Clinic. January 14, Medications That Affect Blood Sugar. The Dawn Phenomenon: What Can You Do? November 12, Diabetes and Women. Centers for Disease Control and Prevention. June 20, Arora T, Taheri S. Sleep Optimization and Diabetes Control: A Review of the Literature. Diabetes Therapy.
Mayo Clinic offers ocntrolling in Arizona, Controlling blood sugar fluctuations and Minnesota and at High protein diet and sleep quality Clinic Health System locations. Controllint factors can cobtrolling high blood sugar hyperglycemia fluctuation people controlling blood sugar fluctuations diabetes. Factors include:. Physical or emotional stress triggers the release of hormones that can cause high blood sugar levels. Menstrual periods and menopause also cause changes in the hormones that affect blood sugar levels. Regular blood sugar testing can uncover patterns. This can help you and your health care team control your diabetes.
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