It’s vital to control your blood sugar and insulin level, even if you aren’t diabetic. Balancing blood sugar and insulin levels lowers the risk of many serious health conditions, like heart disease and cancer. And controlling your insulin levels is key to weight management.
Blood sugar is glucose that your body absorbs every time you eat. It’s essential fuel for your body and brain. The levels fluctuate all the time depending on how you eat, when you eat, exercise, and manage stress. Your doctor can perform simple tests to help you track your blood sugar.
You can lose weight more easily, increase your energy levels, boost your mood, sleep better, strengthen your memory, and even see more clearly by controlling your insulin and keeping your blood sugar in balance.
Try these tips to keep your blood sugar at beneficial levels.
Diet Solutions for Managing Blood Sugar
- Drink more water. Your body flushes out excess glucose through urination. By drinking more water, you make the whole process more efficient.
- Pick the right carbohydrates. All foods stimulate your blood sugar and elevate your insulin levels, but simple carbohydrates like white bread, processed carbs, and cookies cause the most extreme spikes. Opt for foods like brown rice, old fashioned or steel cut oats, and vegetables instead.
- Indulge in healthy fats. Getting about 30 percent of your daily calories from fat is a good rule of thumb. Don’t worry; fat does not make you fat. Buying low fat foods does nothing to help you lose weight. Choose olive oil, coconut oil, nuts, and fish that are rich in omega-3 fatty acids.
- Use vinegar. Acidic substances like apple cider vinegar (ACV) help to stabilize your blood sugar. Dress your salads with vinegar. You can even use it as a dip with French fries. Citrus juices, like lemon and lime, have similar effects. Here is a tip – Drink a class of water with one spoonful of ACV, a dash of lemon or lime juice, and a bit of sea salt every morning on an empty stomach helps control insulin and blood sugar.
Exercise Solutions for Managing Blood Sugar
- Aim for several days a week. A half hour of exercise several days a week will help keep you in shape and lower your blood sugar, make you stronger, and elevates your mood and confidence. Exercise is a valuable aid if you’re trying to lose weight.
- Pick activities you enjoy. You’re more likely to stick to a routine if you can have fun doing it. Sign up for a dance class with a friend. Take a hike on a nice day. Go biking with your children.
- Vary your exercise. Develop a variety of activities to choose from. Then you’ll have some type of exercise to do regardless of the weather. Alternating between tennis and hiking challenges your body more by targeting different muscles.
Stress Management Solutions for Managing Blood Sugar
- Get adequate sleep. Stick to a consistent sleep schedule even on weekends. Invent your own rituals that will make you feel drowsy, such as drinking a cup of chamomile tea or taking a warm bath. Try napping if you need to supplement your overnight hours.
- Practice relaxation methods. Stress raises blood sugar. Find techniques that put you at ease and help you cope with events at home and work. Follow a daily meditation practice, get a massage, or listen to instrumental music.
- Think positive. Lift your spirits and become more resilient through positive self-talk. Remind yourself of your accomplishments and your talents. Make a list of all the things you are grateful for.
- See your doctor. The only way to know your blood sugar levels is to get tested. Protect your peace of mind, as well as your health, by visiting your doctor and finding out for sure. Normal ranges for blood sugar are about 60 to 90 milligrams of glucose per 100 milliliters of blood. For accuracy, it’s important to get tested in the morning and after fasting.
Experts believe that more than 15 million Americans have high blood sugar. Get tested and follow your doctor’s recommendations to prevent diabetes, feel healthier, and live better.