Today we will discuss 7 ways to control blood sugar without medicines.
Diabetes type 2 affects individuals aged 20-70. When either insulin production is inadequate, or cells become resistant to insulin, the result is type 2 diabetes.
One such hormone is insulin, which aids cellular glucose absorption. Insufficient amounts of the hormone, or developing resistance to it, causes blood glucose levels to rise rapidly, leading to diabetes.
Insulin pills or injections, if necessary, are frequent forms of treatment for diabetes. But if blood glucose levels can handle without them, the patient can skip using insulin.
Managing blood sugar via dietary and behavioral changes can improve health and productivity.
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Table of contents
- How are Blood-Sugar Levels Regulated?
- 7 Ways to Control Blood Sugar Without Medicines
- Bottom Line
Estimated reading time: 6 minutes
How are Blood-Sugar Levels Regulated?
The cells in our brains, hearts, and pretty much everywhere else in our bodies rely on sugars as a source of energy.
Our systems are prone to actively seek it out and ingest it. But, as is the case with most things, too much may be bad. Over time, high blood sugar levels can lead to a variety of health problems.
Tissues throughout the body, including the eyes, kidneys, and nerves, are vulnerable to harm at high blood sugar levels. Similarly, a lack of sugar in the bloodstream can lead to a potentially fatal lack of energy.
Because of this, our bodies have developed a sophisticated mechanism for monitoring and regulating glucose levels in the blood.
The glucose levels in your blood will naturally rise and fall as the day progresses. Immediately following a meal, your body begins releasing sugar into circulation.
From there, it is transported throughout your circulatory system and used immediately by cells that require energy or stored in skeletal muscle and liver for later use.
Simultaneously, a hormone called insulin is secreted into the circulation. Insulin allows glucose to enter cells where it may be used or stored.
This implies that after a meal, your blood sugar will rise sharply in the hours after digestion. However, as insulin levels rise, blood sugar levels will drop as cells absorb the sugar from the blood for immediate consumption or storage.
When this mechanism fails, leading to persistently elevated blood sugar, type 2 diabetes develops. To our relief, there are measures we may take to assist our bodies in maintaining healthy blood sugar levels.
7 Ways to Control Blood Sugar Without Medicines
Maintain a balanced diet:
Choose to raise your intake of whole foods, including fruits, veggies, grains, and lean meats. Consume only healthy fats, such as those found in avocados, almonds, and olive oil. Eggs, legumes, and unsweetened yogurt are all excellent sources of protein.
To operate, your body needs lipids, carbohydrates, and proteins; thus, consuming these nutrients in their healthiest forms is essential.
Stay away from sugary processed foods and drinks. Instead of drinking fruit juice, try eating entire fruits. You have to read the label to see whether there is any extra sugar.
Get rid of the extra body weight:
Reducing your body weight by just 5 to 10% will help you manage your blood sugar, cholesterol, and blood pressure. As a result, you’ll be healthier and less likely to experience consequences like coronary disease.
Thirty minutes of exercise daily can help control blood sugar, insulin resistance, blood pressure, and cholesterol. As little as 60 minutes of exercise daily can aid in weight loss.
Get yourself an exercise buddy and commit to a regular workout routine:
A companion can make any physical activity more enjoyable, whether on foot, on two wheels, or two feet.
In addition, you may come up with creative strategies to achieve and even beyond your daily step objectives. A few easy methods to rack up more steps on a fitness tracker are to park further away, use the stairs, and walk about over lunch.
Inspect your blood sugar level:
Regular monitoring of blood sugar levels will reveal trends. Can blood sugar be lowered by doing particular things? Will there be any increase if I consume these? If you see these trends, you may adjust your diet and exercise routines to maintain a healthy blood sugar level.
Get a restful night’s sleep:
The treatment of diabetes is significantly impacted by sleep deprivation, from food intake to insulin sensitivity to emotional well-being.
Even just one night of sleep deprivation is enough to promote insulin sensitivity, which in turn leads to a rise in blood sugar levels. As a result, not getting enough sleep has now been associated with type 2 diabetes.
In addition to helping you control your diabetes, getting enough sleep may improve your mood and revitalize your body.
Blood sugar and insulin levels might become unbalanced if you consistently get less than six hours of decent sleep every night. Avoiding nighttime stimulants like alcohol and caffeine, as well as irritants like spicy meals, may help you go asleep and stay asleep.
Reduce the temperature in your bedroom while you sleep. Have as much silence and darkness in your bedroom as you can manage. Lastly, set a regular bedtime and wake time and stick to it.
Don’t hesitate to consult a medical professional about sleep apnea if these measures fail to alleviate your symptoms. Sleep apnea is common in persons with Type 2 diabetes and can be treated with a CPAP machine.
By maintaining a schedule of checkups:
There are several “silent” problems of diabetes. Cholesterol and renal function can be detected early on with regular blood testing, which will monitor your doctor.
Mind and body relaxation and stress reduction can be attained through meditation, breathing exercises, and yoga.
There is a tangible link between stress and Type 2 diabetes. Cortisol and glucagon, chemicals released in response to stress, cause blood sugar to rise.
In order to keep blood sugar under control, it is important to regulate stress hormones.
You may be able to control your diabetes without medication if you make the necessary adjustments to your diet and lifestyle.
In our blogs here at diabetescrunch, you may learn more about additional methods for avoiding and preventing diabetes.