High blood sugar or Hyperglycemia is the inability of the body to metabolize glucose in the blood. Glucose, that’s primarily the source of energy in the human body is regulated by Insulin – a hormone that the body naturally produces. But when, due to any reason(s), the body gives up on insulin secretion or starts producing rather a low amount of insulin, it leads to diabetes. Whichever the case, diabetes of all kinds (type 1 and type2) can be deadly. Thus, you must adopt all possible means to keep blood sugar in a healthy range. But, doing so requires a lot of effort. Before pacing down to the ways of controlling hyperglycemia, you must understand what the most common kinds of diabetes are and what healthy range of diabetes means.
What Are The Most Common Kinds Of Diabetes?
The inability of the body to produce insulin completely is type 1 (insulin-dependent) diabetes. On the other hand, when the body fails to metabolize glucose due to insulin deficiency or insulin resistance, it leads to type 1 diabetes.
According to the International Diabetes Federation, the word ‘Normal’ in normal blood sugar range is dependent upon a lot of factors like;
Type of diabetes
Age of the patient
Gender of the patient
The commonly suggested healthy blood sugar range is thus as follows.
Healthy Individuals – Between 4.0 to 5.9 mmol/L before fasting. It should be under 7.8 mmol/L after 2 hours of the meal.
Type 1 Diabetic Patients – Between 4 to 7 mmol/L before breakfast and between 5 to 9 mmol/L after 2 hours of the meal.
Type 2 Diabetic Patients – Between 4 to 7 mmol/L before fasting. It should be under 8.5 mmol/L after 2 hours of the meal.
Having said that, if you have hyperglycemia and want to keep blood sugar in a healthy range, you must adopt the following lifestyle habits.
1. Keep Hydrated
Drink a lot of water to deal with hyperglycemia. Water helps the kidneys to dump extra glucose out of the body with urine. A few other tips to remain hydrated include;
Avoid liquor because it dehydrates the body
Avoid sugary beverages since they increase glucose accumulation
2. Maintain Your Diet
The diet of a diabetic patient trying to bring down high blood sugar level must be inclusive of;
Fiber-rich foods (the water-soluble fibers) – They can reduce the rate of sugar absorption.
Low GI foods – They can reduce the chances of blood sugar spikes.
Complex Carbs – Body takes more time to break complex carbs. Therefore, glucose isn’t released in the body immediately.
Thus, the best foods for diabetic patients include;
Sweet potatoes
Quinoa
Green leafy vegetables
Legumes
Fish
Eggs
3. Exercise Daily
Working out regularly requires the body to quickly metabolize sugar so that it doesn’t accumulate in the body. Also, it helps in weight management that’s also a necessary precaution to keep blood sugar in a healthy range.
4. Go Herbal
Drinking unsweetened green tea is a smart natural way to control hyperglycemia. It contains polyphenols that can very well metabolize sugar quickly to prevent its accumulation.
5. Eat Moderate Amounts Of Food
It doesn’t mean starve yourself. It just indicates towards calorie management. Binge eating leads to the release of excess glucose that the body cannot get rid of immediately. It can cause sudden spikes in blood sugar. When you divide your meals and eat lesser potion at a time, the amount of glucose released in the blood is comparatively very low.
Conclusively, these are but a few lifestyle choices that can affect the overall quality of life of people living with diabetes.
