Managing blood sugar levels is crucial for overall health, for all of us but especially for individuals with diabetes or those at risk of developing it. As I talk about frequently poor blood sugar control can increase pain, neuropathy risk and progression, disability and so much of what ails humanity. Like it or not, so much of it is lifestyle related. Today I am highlighting some key lifestyle & blood sugar tips and daily habits that can really help along with your medical physicians guidance.
Focus on eating whole foods that are low in refined sugars and high in fiber. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Avoid processed foods, sugary beverages, and excessive amounts of carbohydrates.
Be mindful of portion sizes to avoid overeating, which can cause spikes in blood sugar levels. Use smaller plates, measure serving sizes, and avoid eating straight from the package to help control portions.
Opt for complex carbohydrates with a low glycemic index (GI), such as whole grains, legumes, and non-starchy vegetables. These foods are digested more slowly, leading to gradual increases in blood sugar levels.
Drink plenty of water throughout the day to help regulate blood sugar levels and prevent dehydration. Limit the consumption of sugary drinks like soda and fruit juices, as they can cause spikes in blood sugar.
Engage in moderate-intensity exercise, such as brisk walking, cycling, or swimming, for at least 30 minutes most days of the week. Exercise helps improve insulin sensitivity, allowing cells to better absorb glucose from the bloodstream.
Chronic stress can elevate blood sugar levels, so it's essential to find healthy ways to manage stress. Practice relaxation techniques such as deep breathing, meditation, yoga, or tai chi to help reduce stress levels.
Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormone levels and leading to insulin resistance, increasing the risk of high blood sugar levels.
If you are diabetic, or in high risk track your blood sugar levels using a glucometer as recommended by your Physician. Regular monitoring can help you understand how your lifestyle choices affect your blood sugar levels and make adjustments accordingly.
Limit alcohol consumption. Alcohol can interfere with blood sugar regulation and cause fluctuations in glucose levels. If you choose to drink, do so in moderation and always consume alcohol with food to help mitigate its effects on blood sugar.
Stay consistent! Establishing healthy habits and sticking to them consistently is key to long-term blood sugar control.
Remember to work with your Physician before making any significant changes to your diet or exercise routine, especially if you have diabetes or other medical conditions!
Consider personalized guidance and Lifestyle Medicine Physician support based on your individual needs as we do daily in our practice!