Blood glucose control is essential for the health of diabetics.
Diabetes is a disease that is considered practically epidemic at the present time, with more than 400 million affected globally and a very aggressive global trend to increase these levels of the disease in the population, this serious disease is present in the life of each more and more people.
Of the two types of diabetes, type 2 is the one that represents more than 85% of the prevalence of this disease globally . This is very significant, since this type of diabetes is an acquired and preventable disease in some cases, if the appropriate measures are taken in time.
In this article we will discuss some very effective tips to regulate blood sugar levels, so you have more tools when it comes to controlling episodes of hyperglycemia.
Diabetes and high blood sugar
Type 2 diabetes is a disease whose origin lies in a dysfunction of the hormone insulin , which is responsible, among other things, for keeping blood glucose levels balanced. If insulin production decreases or stops, or the insulin sensitivity of the body’s cells decreases, our blood sugar levels will be affected.
Blood sugar levels are triggered mainly by our diet . Today, foods with a high content of rapidly assimilated carbohydrates and sugars of all kinds are more accessible than ever. In some parts of the world, access to these ultra-processed or highly sugared foods is easier and cheaper than maintaining a balanced diet, which contributes to the diabetic epidemic.
The constant exposure to high levels of blood sugar means that our pancreatic cells do not produce insulin as efficiently , while increasing tolerance to insulin by the cells of our body, which will increasingly need higher concentrations of insulin. this hormone to initiate its processes of absorption and consumption of sugars.
These increasing tolerance levels, coupled with genetic predisposition factors, can initially cause a condition prior to diabetes, which is called “pre-diabetes”. Pre-diabetic people are considered to be at high risk of developing the disease in the long term , unless they take urgent dietary and lifestyle measures.
How to lower blood glucose?
Blood glucose levels fluctuate on a regular basis . Certain factors condition these levels, such as hydration, physical activity, diet and the time that has elapsed since food intake. Knowing and controlling these factors makes life easier for people who must frequently control their blood glucose levels.
In this article we list some methods to reduce blood glucose levels, all of them with scientific evidence that supports their use. Without further delay, we present 10 tips to regulate sugar.
1. Taking care of hydration facilitates the control of sugar levels
One of the main ways the body eliminates high blood sugar levels is through urine. Diabetics, especially those who do not properly control their glucose levels, tend to suffer from polyuria (very frequent urination), in addition to the particularity of having sweet urine, very indicative of the disease.
If our body does not have enough water to eliminate glucose through urine, blood sugar levels will rise . To avoid this, it is recommended to drink a minimum of 6 to 8 glasses of water daily, approximately 1.2 L.
This hydration must be increased when we are exposed to high temperatures, since sweating promotes dehydration, increasing blood sugar levels. This is of vital importance today, as climate change increases the frequency of heat waves in many countries.
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2. Regulate stress through meditation and mindfulness techniques
Stress levels are directly related to blood sugar levels. This means that as we are exposed to continuous stressful situations, our blood sugar levels will increase .
Stress management is a personal and complex issue, but psychological guidance through Mindfulness techniques have been shown to be very effective in reducing the effects of stress, including the rise in blood sugar levels.
This benefit is not unique to psychological therapies, as regular meditative practice has also been shown to effectively lower stress levels. One more reason to take care of our mental health.
3. Consume a higher proportion of fiber
Dietary fiber provides us with several gastrointestinal benefits. One of them is the decrease in the rate of absorption of nutrients in the intestine . If we consume adequate doses of soluble fiber, which we can find in fruits, cereals and legumes, the food will pass more slowly through our intestine, slowing down the speed at which nutrients are assimilated.
This slowdown in the absorption of nutrients has the effect of avoiding exaggerated increases in blood glucose, since sugar will be metabolized by our body in a slower and more regular way, which prevents hyperglycemic spikes.
4. Avoid foods with a high glycemic index
For the diet of a diabetic or pre-diabetic person, knowledge of the glycemic index is essential so that the diet can be better controlled. The glycemic index refers to the speed at which different foods increase our glucose levels .
The glycemic index ranges from 0 to 100, with 100 being glucose in its pure state. Eating foods with a lower glycemic index is key to controlling glucose levels. It is also recommended to follow a diet that contains 20% carbohydrates, 30% protein and 50% fat to prevent blood sugar levels from spiking after meals.
Portion and food control, if maintained over time, can reverse type 2 diabetes in some cases .
5. Glutamine supplements
Glutamine is an amino acid whose levels are decreased in diabetics. This amino acid improves the effectiveness of insulin, which serves to better control blood glucose levels. This amino acid can be consumed in the form of food supplements, always under the control of a health professional.
6. Consume cinnamon
Cinnamon is a species with surprising antidiabetic capacities. Cinnamon consumption has effects similar to those caused by insulin , although they act more slowly than the hormone.
Cinnamon is capable of improving cellular sensitivity to insulin, increasing their ability to assimilate glucose. This benefit of cinnamon can be assumed with daily doses of between 1 and 6 grams of the species, approximately between half and two tablespoons of coffee.
Taking into account that it is capable of lowering blood glucose levels by up to 29% , the consumption of cinnamon can be a great ally for those who seek to control their blood sugar levels.
7. Sleep well
A regular and sufficient sleep schedule has many benefits for the body and mind, so it should be a practice for everyone, regardless of our need to control glucose levels.
For people with high blood sugar levels, sleep has even more benefits. In addition to reducing our stress levels, which already lowers our blood sugar level, sleeping 8 hours a day prevents the accumulation of fatty acids in the blood, whose levels are reduced when sleeping.
The reduction of fatty acids in the blood through sufficient and regular sleep cycles prevents them from interfering with the activity of insulin , increasing its effectiveness in the body and facilitating the regulation of blood sugar levels.
8. Consume probiotics
Probiotics are foods that contain microorganisms that can be incorporated into our normal microbial flora. These can improve our gastrointestinal health, through the reinforcement of intestinal microorganisms, which reduce our inflammatory and digestive problems.
Additionally, daily consumption of probiotics is linked to a marked drop in blood sugar levels , giving us an extra reason to consume them.
9. Increase physical activity
Any type of physical activity will lower glucose levels, since this is the first nutrient that is consumed. The muscles will increase their demand for glucose, effectively lowering blood sugar levels.
Dancing, cycling, or running are some of the most effective ways to lower blood sugar levels through physical activity, but lower-intensity activities like walking can also lower blood glucose levels significantly.
10. Lose weight and gain muscle
Losing weight by 7% lowers the risk of developing diabetes by more than 55% . This means that weight loss is an effective way to reduce the risk of diabetes, but even more so is reducing waist circumference, which is highly correlated with blood sugar levels and diabetes risk. more solid.
Increasing muscle mass and reducing fat in the body is one of the safest ways to lower blood sugar levels in the long run, benefits that are maintained over the years. If we are at risk of diabetes, we should seriously consider increasing our physical activity to improve our health.
Bibliographic references
- Yao, K., Zeng, L., He, Q., Wang, W., Lei, J., & Zou, X. (2017). Effect of Probiotics on Glucose and Lipid Metabolism in Type 2 Diabetes Mellitus: A Meta-Analysis of 12 Randomized Controlled Trials. Medical science monitor: international medical journal of experimental and clinical research, 23, 3044–3053. doi:10.12659/msm.902600.
- Solomon, TP and Blannin, AK (2007), Effects of short‐term cinnamon ingestion on in vivo glucose tolerance. Diabetes, Obesity and Metabolism, 9: 895-901. doi:10.1111/j.1463-1326.2006.00694.
- Kim SD (2014). Effects of yogic exercises on life stress and blood glucose levels in nursing students. Journal of physical therapy science, 26(12), 2003–2006. doi:10.1589/jpts.26.2003.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.