7 Ways to Help You Manage Your Blood Sugar Levels

The sugar in our blood is essential as it serves as food for our body’s cells. The cells in our body, which makes up the structure of our organs – heart, brain, liver, blood vessels, skin, etc. These important organs will not be able to function properly if they are deprived of the necessary energy which comes in the form of blood sugar, or blood glucose.

However, people should not desire for high amounts of blood glucose; conversely, they should not desire for low blood glucose either. Having high amounts of blood sugar in the blood, a condition known as hyperglycemia, can lead to diseases, such as Diabetes Mellitus, that may cause the development of other diseases. Low levels of blood sugar, or hypoglycaemia, can lead to comatose and seizures, since the brain is deprived of its much-needed energy, which in turn can lead to death.

Blood glucose levels that are within the normal range is the most desirable. The normal blood glucose level is 64.8 to 104.4 mg/dL. For an average human, blood sugar rises after taking regular meals (to about 135 to 140mg/dL) and this is considered as normal. It is not really difficult to control one’s blood glucose levels, especially if one is not suffering from the hereditary elements of diabetes. All one has to do is take note of the following guidelines:

• Monitor your Carbohydrate IntakeCarbohydrate is one of the major food nutrients essential to the human body. Carbohydrates, when broken down into functional elements in the digestive tract, turn into glucose. Glucose is the one that is being used by the cells for energy.  A human being needs to eat, since food is necessary for the repair of the body’s cells and for energy. If a normal person binge on food, especially carbohydrates, the body will just store the extra amounts of broken-down carbohydrates, glucose, and keep on maintaining the normal blood levels through the functions of insulin. But there are times when the insulin cannot anymore perform what it supposed to do. If the pancreas produces less insulin, blood glucose cannot be broken down into energy. Glucose will accumulate in the blood and will cause conditions that will result to a disease called Diabetes Mellitus. If someone is experiencing problems with insulin, or if someone is susceptible to insulin problems, like an inherited diabetic problem, it is necessary to monitor one’s intake of carbohydrates, to reduce the amounts of glucose in the blood.
• Increase Fiber IntakeFiber is actually a carbohydrate; but unlike the usual carbohydrate, fiber is not broken down into glucose, therefore it can help in controlling the levels of blood glucose in the body. Fiber can be found in vegetables, fruits, and whole grain products. In a study published in the New England Journal of Medicine, results showed that people who ate at least 50 grams of fiber daily were able to control their blood sugar compared to those who have less fiber in their diet. Having a diet rich in fiber can help in managing blood sugar levels. Research shows that having 20-35 grams of fiber in the diet per day is effective in lowering blood sugar and in reducing the tendencies of having adult-onset Diabetes Mellitus.
• Indulge in moderate, regular exerciseWhen a person exercises, there is more energy needed by the body. Because energy is the result of breaking down of glucose with the help of insulin, glucose decreases when there is increased consumption of energy through physical activities. When a person engages in moderate, regular exercises, the body will be trained to utilize a constant amount of glucose, with the constant release of insulin by the pancreas that is essential for energy consumption. This will in turn allow the body to manage blood glucose well.
• Test your Blood Glucose Levels After a Strenuous ActivityParticularly for those who have problems with glucose utilization and insulin production, it is important to constantly monitor blood glucose levels after every strenuous exercise. Since high energy is released by the body during this activity, there is a tendency for blood sugar to decrease to a level that is not enough for a person to function properly. Signs that a person is experiencing hypoglycaemia are feelings of body tremors, irritability, restlessness, extreme hunger and excessive sweating. When blood sugar levels goes lower than the normal range, make sure that quick sugar is within reach. Fruit, juice, hard candy or glucose tablets are good sources of quick sugar.

• Bananas are Great and Healthy Means to Balance Blood Sugar Levels

  For those experiencing constant low blood sugar, it is recommended that one consume 15 to 20 grams of sugar or carbohydrates to boost ones energy. Among foods that can help in boosting energy but with a lower glycemic index, is banana. Glycemic index is a measurement of the effects of blood sugar after ingesting carbohydrates. High glycemic index foods are those foods that scores from 70 and above. But banana’s glycemic index ranges from 42-51. Snacking on bananas will help in the regulation of blood sugar while at the same time providing the necessary amounts of protein, fiber, vitamins and potassium.

• Manage your Stress LevelsWhen there is stress, the tendency of the body is to activate the fight and flight response through the sympathetic nervous system. With stress, the heart will pump more blood to supply oxygen to vital organs, the lungs will expand for more air, the blood vessels dilate pushing more blood into the major organs, and the liver that stores glucose to convert it into glycogen will revert back the process so that the major organs will have enough energy to keep on functioning. This means that if stress is increased, blood glucose will also increase since the liver goes into the process called glycogenesis and glycogenolysis. The more stress the person experiences, the higher their blood sugar will be. Because it is impossible to remove stress, a person must learn to manage stress instead; this way, blood glucose level is also controlled.
• Quit smokingThe study published in 1936 in Canadian Medical Association Journal shows that smoking cigarettes can actually raise the level of a person’s blood sugar. 30 minutes after cigarette smoking, the blood sugar levels of a person would always come down to normal. A research study made in South Korea also shows that those who are smoking have low levels of adiponectin, hormones that has anti-inflammatory and insulin-sensitizing effect. This means that if there are high levels of adiponectin in the body, insulin is more sensitive which could bring about lowered blood sugar levels. With decreased adiponectin due to smoking, blood sugar levels will increase. It is therefore recommended that one stop smoking to control increasing blood sugar.

7 Ways to Help You Manage Your Blood Sugar Levels