The blood sugar level in a healthy adult should be in the range of 3.6 – 5.8 mM. Any values lower or higher than this range is considered to be unhealthy for an individual. Our body is capable of regulating the blood glucose level by the mechanism of homeostatis. The two important hormones that maintain normal levels of glucose inside the blood are glucagon and insulin. Both are antagonistic hormones, wherein glucagon increases blood glucose level while insulin decreases it.
Ways to Maintain Healthy Blood Sugar Levels
When blood sugar level falls below the normal range, it gives rise to a condition known as hypoglycemia. This happens due to overproduction of insulin inside our body and is also termed as diabetes mellitus. An individual experiences terrible weakness in the body accompanied by dizziness and shakiness. On the contrary, blood glucose level rises above the normal range when there’s very less secretion of insulin inside the body. This condition is known as hyperglycemia. The appetite of a person suffering from hyperglycemia is suppressed and he becomes more vulnerable to developing diabetes in the long run. You can overcome all these health hazards only if you follow a healthy diet and lead a normal lifestyle. So how does one maintain healthy blood sugar levels? We have provided you the natural ways for assisting your body to perform homeostatis.
A Nutritious Diet
Your diet determines the status of your health. People who have a tendency to consume sugar everyday are more likely to suffer from high blood glucose. You need to consume sugar in moderate amounts (one tsp/day). You need to follow a balanced diet that would contain all the essential nutrients in adequate amounts. Proteins, carbohydrates, fats and fibers are equally important for you. Along with these, you also need to consume foods that would suffice the vitamin and mineral requirement of your body. So here are some ways to follow a healthy diet.
Avoid consumption of fast foods (pizza, burgers, hotdogs, etc.) as much as possible. Fast foods are rich in simple carbohydrates that are detrimental for people having high blood glucose. Instead, have whole grain products (brown bread, oats, cornflakes, wheat flakes, etc.) containing complex carbs.
Aerated drinks, canned fruit juices and sweetened juices are equally unhealthy when consumed everyday. Therefore, consume fruits in fresh forms. Fruit juices are laden with vitamins and minerals and they should be consumed without adding sugar. Increase intake of apples, oranges, melons, grapes, berries, prunes, etc.
Fibers are excellent substances that decrease blood sugar levels to a large extent. Fiber rich foods also contain iron, magnesium, potassium, etc. The best sources of fibers include green leafy vegetables and fruits like grapes and prunes. Have vegetable juices and a plenty of salads to maintain normal blood sugar levels.
You can replace white refined sugar with brown sugar, jaggery and honey. Avoid starchy foods like white rice and potatoes. Brown sugar and wheat tortillas are comparatively healthy that do not pose any health hazard. Consumption of chocolates, jellies, pies, cakes and other types of sugary foods should be limited as much as possible.
Derive proteins and omega-3-fatty acids from lean meat (chicken breast, turkey, beef, fish) and dairy products (low fat butter, cheese, skimmed milk, yogurt). You should also consume pulses, lentils, nuts (peanuts, almonds, walnuts, etc.) and seeds everyday. Add moderate amount of sodium to your food and cook them in olive oil.
Those who think they have no time for bodily exercise will sooner or later have to find time for illness ~ Edward Stanley!
You should always refer to this quote whenever you show negative attitude towards exercise! Exercise is important for everyone. It stimulates blood circulation inside your body and accentuates homeostatis in a natural way. You are less prone to suffer from blood sugar disorders when you exercise regularly. Some simple exercises that you can do at least for sometime everyday are:
A brisk morning walk for forty five minutes.
Mild jogging at any time of the day for minimum 15 minutes.
Stretch your body to relax it for half an hour.
Aerobics/dancing/swimming and cycling every alternate day for twenty minutes.
Avoiding stress and tension is easier said than done! But if you want a healthy lifestyle then you have to make a deliberate effort to stay away from these. Tension and stress can addict you to smoking and alcohol consumption. Thus, you should implement those techniques that keep you energetic and happy. The ability of your body to perform homeostatis also depends upon the state of your mind. Some mind rejuvenation and stress management techniques are mentioned below for maintaining healthy blood glucose levels.
Practice yoga for at least for 15 minutes everyday early in the morning.
Give time to your spouse, family and kids and engage yourself into games to keep your mind fresh.
Go to spas for a complete body massage and relax yourself.
Stop drinking alcohol and stay away from smoking and drugs.
Limit consumption of beverages (tea, coffee), instead you can have green tea, chamomile tea, lemongrass tea and red clover tea to stimulate yourself.
Apart from all these, you must drink at least 2 liters of water daily to keep your system hydrated. You are bound to notice a difference in your health if you follow the aforementioned techniques religiously.