Blood sugar levels that have gone out of control can wreak havoc on the body, as can blood sugar levels that are abnormally low. When the body is affected by diabetes, it is naturally difficult to control blood sugar levels that seem to have developed a mind of their own. But have you ever stopped to think why you were affected by such a condition in the first place? There are a lot of factors that contribute to fluctuating blood sugar levels and diabetes. Unknown to many, stress is one of the prime causes of this condition. High levels of mental stress that emanate from personal and professional lives can trigger it. Next is being overweight and a lack of physical activity because of the highly sedentary lifestyle we lead. Finally, it may be genetic too. While genetics as a cause of diabetes cannot be prevented, it can certainly be delayed. Further, if you have already been affected by this condition, there are several things you can do to control blood sugar levels naturally. Here are some tips that you can use.
A Change in Diet
Diabetics suffer from high blood sugar levels when they consume too much sugar. Now some of you may have all the control possible over your sweet tooth, but still suffer from high sugar levels. What is the reason for this? Consuming foods that have a high level of carbohydrates or simple sugars is as dangerous as consuming something sweet itself. So, while it is mandatory that you avoid all those sweet delicacies, it is also important that you keep away from starchy and refined foods such as bread, white rice, white pasta, and potatoes. Now, this does not mean you do not give up carbohydrates completely, because your body does require these as a source of energy. As such, start replacing these with complex carbohydrates that come from whole grain foods such as oat bran and wheat bran. Choose to consume brown rice and wheat pasta if you must. These foods help maintain insulin levels and therefore control blood sugar levels. Ensure that the consumption of these is spread out through the day evenly. If you do consume simple carbohydrates, do so in small amounts so that your blood sugar levels do not radically increase.
Apart from complex carbohydrates, you must ensure the intake of proteins and fats. Proteins are essential for your health and also keep you fuller for longer. This means you need not snack unnecessarily on junk food particularly, if you are trying to tackle a weight problem. Enjoy lean cuts of meat that have been steamed or grilled, beans, eggs, dairy (low fat) and soy products as healthy sources of proteins. Fat should also come from healthy sources such as olive oil, oily fish, and canola oil. Nuts and seeds are also good sources of fat and proteins. Munch on some walnuts or almonds for a snack. Not only will you feel healthy, your sugar levels will remain under control.
Finally, dietary fiber is strongly recommended for diabetics by the American Diabetic Association. This can be found from the aforementioned whole grain foods along with fresh fruits and vegetables that have a low glycemic index. Green leafy vegetables, carrots, broccoli, beans and the like, are very good for your health, as are fruits such as apples, oranges, berries, figs, peaches, apricots, and watermelons. If you are prone to developing high sugar levels, you must avoid very sweet fruits in excess such as mangoes, custard apple, bananas, and grapes. Studies have shown that consuming bitter foods helps control blood sugar. Age-old remedies include drinking the juice of one bitter gourd every day to keep sugar levels under control.
A Healthy Lifestyle
You have to carry out some physical activity if you want to keep your sugar levels under control. Since being overweight and obesity are prime causes of diabetes, the weight has to be put off. Studies have also proven that those who have excess belly fat are prone to develop diabetes and related health conditions. Something as simple as a 30-45 minute brisk walk everyday, to a session at a gym, or a yoga class are good enough to get the body active and eventually fit. By exercising, a blood sugar deficit is created in your body, which is what you need when controlling blood sugar levels. So get out there and get any kind of exercise that you enjoy and that targets the belly fat.
A Cure for Stress
Stress is often overlooked as a temporary problem, thinking that it is a passing phase that will eventually be eliminated, and life will get back to normal. While such optimism is remarkable, you must understand that stress manifests itself physically in very terrible ways, one of them being diabetes. It is difficult to avoid responsibilities and the stress associated with them, but there is some time that you need to carve out just for yourself. Your mind needs as much rest as does your body. Try meditating or engaging in a hobby that will take your mind off things and have you feeling relaxed. Sleep for 8 hours everyday. Sleep is very important not only in keeping stress at bay, but in repairing the body when it is suffering from different health problems.
Finally, by implementing all these methods, you will definitely make a positive change in your life. Always remember not to veer from the course of action your doctor has prescribed for you to treat your condition. These methods should be followed in addition to the prescribed medication and other therapies. Do consult your doctor before you make any changes in your diet and exercise regime.