Home Fitness Controlling Blood Sugar Spikes With Diet, Exercise

Controlling Blood Sugar Spikes With Diet, Exercise

- Advertisement -

A blood sugar spike occurs when your blood sugar levels rapidly increase and fall after eating. It might make you extremely tired. Over time, your body loses its ability to control blood sugar efficiently. This develops into type 2 diabetes. 

The reason for this is the high sugar production by the liver, resulting in high blood sugar. Your body then produces insufficient insulin. External factors for sugar spikes include dietary habits, a sedentary lifestyle, the use of certain medicines, and stress. 

If you are a patient with type 2 diabetes and your blood sugar levels are high, it’s time to exercise and follow meal plans for diabetics . Because blood sugar increases can also harden and restrict your blood vessels, leading to a heart attack or stroke. A blood sugar spike might make you feel terrible. Even if you aren’t aware, they can put you at risk for various severe health issues. 

High blood sugar levels might even cause you to faint. High blood sugar levels can also put you at risk for other lifelong ailments such as kidney and heart diseases along with nerve damage. It is time to improve your blood sugar by making little but significant changes to your lifestyle and food. 

3 ways to control Sugar Spike 

There are many ways to control blood sugar spikes. We will discuss the most accessible and easy methods to manage blood sugar levels. 

Exercise  

Exercise has numerous benefits. If you work out daily, you can achieve the ideal weight according to your BMI. Working out regularly increases insulin sensitivity. An increase in insulin sensitivity results in a better breakdown of sugar in your body.

Exercise is also helpful for your muscles. Your muscles convert sugar into energy for contraction and relaxation during physical activity. It is advised to check sugar levels before and after workouts for people suffering from high blood sugar levels. Make a chart of those sugar levels. The information will help you keep track of your sugar levels and motivate you to work out. Exercise snacks are also helpful. 

Exercise snacks are simple and easy to do for beginners. All you have to do is divide your sitting time for a few minutes every 30 minutes throughout the day. Walking for half an hour is a good way to begin. After some time, you can add leg lifts or squats to your regime.

Other exercises, such as jogging, running, and swimming, require more stamina and strength. You can start weightlifting and hiking when you feel ready. If you feel unmotivated to do workouts, take up dancing. Dancing is an excellent sport for your body. Anything that gets you up and moving regularly, regardless of intensity, beats a sedentary existence.

Diet 

Diet is the main component of any diabetic’s health. From carbohydrates to proteins, your diet should have all the food groups. Almost half of your diet should consist of carbohydrates. Choose carbs sensibly, preferably from whole grains, fruits, and vegetables. High-refined carbs, such as candy, pasta, sweets, sodas, rice, and white bread should be avoided. They induce abrupt blood sugar rises and can raise blood triglyceride levels.

Nuts like almonds, walnuts, and pistachios include beneficial fat that inhibits sugar absorption in the body. It would help if you also ate whole grains. Fiber-rich foods that contain beta-glucan include oat bran, barley, and rye. This soluble fiber prolongs the time it takes your stomach to empty after eating and reduces blood sugar rises. But keep in mind that these are still carbs. Eat veggies. They are high in fiber, and non-starchy veggies like broccoli, cucumber, and carrots can help reduce blood sugar spikes while still supplying critical nutrients.

Water

Drinking insufficient water might cause blood sugar increases. Your body creates a hormone called vasopressin when you are thirsty. This causes the kidneys to keep fluid and prevents the body from clearing extra sugar in the urine. It also causes your liver to discharge more sugar into your bloodstream.

Food for Meal Plan

Diabetic patients can benefit significantly from a healthy diet. Understanding how particular foods impact insulin and blood sugar levels might help people make more educated decisions about what and when to eat.

A healthy diet is a balanced diet that provides your body nutrition and also aids in the healing of your condition. A person with diabetes should eat a balanced, healthful diet while still enjoying their favorite foods. An effective diabetic diet is essential to maintain appropriate blood sugar levels.  

A meal plan will help you include a healthy and balanced diet in your daily meals. meal plans for diabetics should comprise the following components to promote moderate sugar levels. 

1. Whole Grain

Whole grains are a must-have for your diet. They are healthier than processed grains because they contain endosperm, germ, and bran. Processed or refined grains, on the other hand, have endosperm only. They provide less energy and nutrition to the body. Whole grains also have more fiber than refined grains. Consuming refined grains can also cause a spike in sugar levels.  

2. Fats

Dietary fat comes in a variety of forms. While certain kinds might have a detrimental influence on health, others can help promote good health. Monounsaturated and polyunsaturated fats are both healthy. One example is omega-3, a fatty acid found in oily seafood. Trans and saturated fats can raise dangerous cholesterol levels in the blood. This may increase the risk of cardiovascular disease.

Consuming more unsaturated and less saturated fats can help reduce the risk of cardiovascular disease. Consuming unsaturated fats instead of saturated fats helps decrease LDL cholesterol levels and improve blood sugar management. LDL cholesterol is frequently referred to as “bad” cholesterol.

3. High Protein Diet

Meats, fish, and plant-based meals, including nuts, beans, and legumes, all include protein. Protein cannot increase the sugar levels of blood. It can help people feel fuller for longer. High-protein meals may also assist people in maintaining a healthy weight more successfully than low or moderate-protein diets. A high-protein diet may lower blood sugar levels.

4. Fiber

Fiber is classified into two types: insoluble fiber and soluble fiber. Insoluble fiber is found in whole grains. The second type is found in fruits, oats, peas, and beans. The soluble fiber can help you reduce the sugar levels in the blood. It increases insulin sensitivity. Furthermore, some studies show that consuming enough fiber lowers the risk of getting heart disease. It is helpful and nutritious for diabetics.  

Three additional tips to help with sugar spikes

Don’t be a couch potato 

While lying down on the sofa after a hearty meal and watching Netflix after a hectic day is fun, you shouldn’t do it. Because you are inactive and your muscles aren’t burning off the additional glucose in your system, sitting on the sofa or lying down after a meal will worsen your blood sugar. Laying down might also cause acid reflux symptoms. Wait a few minutes before lying down on your sofa to binge-watch Netflix. 

Walks

Aside from avoiding the sofa, there is something you may do to improve your blood sugar levels after a meal. Lace up your sneakers and stroll to help further normalize blood sugar levels. As a bonus, you’ll be able to walk off some of those calories.

Breakfast is your new best friend

Dinner is only one of several meals to think about. All meals and snacks can elevate blood sugar levels, and the first meal of the day or the absence thereof can substantially influence your blood sugar levels for the rest of the day.

Calorie Consumption

Dinner may be considered the day’s most important meal, but you should reconsider if you have high blood sugar. Don’t eat the majority of the calories of the day at dinner. Your significant calorie intake should be in the daytime. 

- Advertisement -

Must Read