About blood sugar levels
We often grind over calorie tracking but have you ever considered controlling sugar levels? It is a sensitive topic that doesn’t get much attention in diet culture. It always starts with the calorie check and balancing nutrients. In this blog, I am going to talk about the topic that is missed in well-being. Some people do their level best but only when it’s too late. That’s the reason we should always remember- “Precaution is better than cure.”
I come across people with concerns about how to reduce blood sugar levels immediately. They seek shortcuts to control it and that is a tough job. It takes a lot of care and attention once the sugar levels start spiking. The person has to shift their lifestyle from basic to advanced. It demands effort. Those efforts are going to keep sugar levels normal. A diabetic person has to stay conscious of their lifestyle and food choices.
High blood sugar levels are termed hyperglycemia. When the blood sugar is more than 180 milligrams per deciliter, it is the warning bell. A diabetic person has to follow a strategic diet and habits to reduce sugar levels. In this blog, I am here to help you out in this situation. You must have heard weird myths that once the sugar levels are out of control it never comes back to normal. It is not true. It requires constant work. It is a slow and steady process. Read ahead, for how to control sugar levels immediately.
How to control sugar levels immediately
You might come across people who share weird tips on how to control sugar levels. You will find tons and tons of information that could lead you to confusion only. But sit back and stop worrying because health and wellness have strong methods to cure this situation. Some of the healthiest and most trusted ways to control sugar levels are listed below:
Exercise
Doing exercise regularly can help you a lot in this process. A diabetic person can also follow physical activities like yoga, breathing exercises, and a morning walk. It can do wonders for your body. Controlling sugar levels becomes easy when the diabetic person stays active. It gives a boost to our mood. A person remains calm, healthy and happy even in a diabetic situation.
Most people fail to follow physical activities due to age and other reasons. They can choose to do simple activities and keep their body in movement. Always remember an active body can reduce the spiked sugar levels immediately.
Food Bonding
This is the primary key to controlling sugar levels immediately. You must have constantly heard this- You are what you eat. It’s true, our body is maintained by what type of food we consume. To control sugar levels, choices of food matter the most. In this scenario, a personal wellness coach can help you learn this. They not only understand the amount of nutrition but also help you out in building a mindset for food bonding.
Stress Management
We live in a fast-paced growing world. Stress is a thing that strikes all of us at some point but we can’t let it consume us. There are various and effective methods to reduce stress. Stress management is crucial for diabetic people as it can affect their hormones. Hormones play a big part in our overall health management. Some of the simple and effective ways are:
- Meditation
- Staying close to nature
- Yoga
- Connecting with like-minded people
- Do self-care
- Less screen time
Sleep Schedules
Sleep is a non-negotiable factor. To function properly, a person needs 8 to 9 hours of sleep. Sometimes a person feels tired even after getting enough sleep. This could happen because of improper sleep schedules and not making healthy choices. In the end, our habits are reflected in our health. A diabetic person should rest well and not stay awake till late in the night.
Along with this, they should follow a schedule where they can enjoy a good morning walk and soak some Vitamin D for their bones. Sleeping doesn’t just mean laying down but getting enough rest so our body can thrive for the rest of the day. Hence, keep the sleeping schedule on track!
Stay Hydrated
Hydration is crucial to control the blood sugar level. Our body has two interests for eating, one is hunger-pain and one is thirst. When one doesn’t consume enough water, the other sensation of eating is brought by histamines. After that a person ends up eating more than the body needs. Having less water in the body can lead to dehydration and it can spike the blood sugar level which is dangerous for a diabetic patient. Hence consuming 3-5 Liters of water regularly is important. A hydrated body means the amount of sugar in the blood is controlled.
How to reduce blood sugar levels with food?
Now we will focus on the real fuel that is going to do the real job. Food is the key to our body. Or choices of food can make us glow or gloomy. It all depends on what we fill our plate with. A diabetic person can suffer more if they won’t change their eating habits. As we have learned in the beginning, high blood sugar is known as hyperglycemia. It depends on the glycemic index of each food item we eat. Are you aware that each food item has a glycemic index that tells us if it can keep our blood sugar level controlled? There are the best foods that aren’t costly and reduce blood sugar levels. Some of them are as follows:
Green leafy vegetables
Green leafy vegetables are low in calories and carbs.They are filled with vitamins, and minerals, and are fibrous which reduces blood sugar levels immediately. There are many options but spinach, methi, and drumstick could be the best choices to see the results.
Beans
Beans are low in glycemic index. Due to low GI people can consume them to reduce their sugar level immediately. Soya, kidney beans, and chickpeas are complex carbohydrates. They assist in weight loss and cholesterol reduction as well.
Herbal extracts
We grew up listening to our grandma scolding us for not drinking kadha. The irony will smirk, that is what we need the most today. Herbs are a great source of elements that balances sugar levels. It can control hyperglycemia and keep diabetic patients relieved. These are enriched sources that are unbeatable. You can consume them with warm water or tea. A pinch of amla powder or turmeric in the morning can enlighten your mood.
Whole grains
Whole grains have a low glycemic index and the fiber in them is the primary source in reduction of blood sugar levels. Jowar, ragi, and makka are the top picks that will make your diet healthy and tasty. Ragi is an excellent source choice among all the millets. It eliminates oxidative stress and inflammation which helps turn down high blood sugar levels.
Berries
There’s often a wrong misconception about fruits for a diabetic patient. This myth is common that a diabetic patient cannot consume fruits. People fall for this and avoid fruits but a bowl of berries can help you reduce blood sugar levels. It all depends on the glycemic index of fruits. One can consume fruits as per consultation. Berries are an amazing source of antioxidants that helps in stress management. Berries like blueberries, raspberries, strawberries, or Jamun are the healthiest. Vitamin C in berries has the potential to reduce the blood sugar level. The effect of high blood sugar is lessened with the vitamin C level. Berries also contain low sugar and high fiber which doesn’t cause blood sugar spiking. A type 2 diabetic patient must consume vitamin C-rich berries frequently to control sugar level.
Citrus fruits
Citrus fruits like oranges and lemons are low in glycemic index. They have an amazing anti-diabetic effect as they have bioflavonoids in them. Citrus fruit has vitamin C which makes them the best food for diabetic patients. Consuming them regularly can reduce blood sugar immediately. Citrus fruits are extremely effective because of their low GI.
Along with these diabetic patients must track the carbohydrate they are consuming. Their blood sugar level can spike if they consume too many carbohydrates. They have to be consistent with the above-mentioned foods to stay on track. To reduce the blood sugar level these foods are a must.
Till now we learned what to eat. A diabetic patient should also learn what not to eat to keep sugar levels under control. Avoid foods with a high glycemic index such as:
- White Bread
- White rice
- White Potatoes
- Pumpkin
- Refined sugar
- Refined flour
- Sugary drinks
- Cakes & Pastries
- Packed food
- Cookies/Biscuits
Rules to live by
- A diabetic patient has to follow a very strict routine to control the blood sugar level. When the blood sugar level is more than 180 mg/dl a diabetic patient can’t be careless with their habits. The symptoms of diabetes become visible when the levels exceed 200 mg/dl. With a glucose monitor, the patient can check the blood sugar level from time to time. While using a glucose monitor, be careful and use it with proper instructions from the doctor only.
- While following a diet, be sensible about eating and enjoying your food. You can consult a personal wellness coach who can create a diet chart for you. Do not consume anything on your own. While eating diabetic patients have to be mindful of everything they eat.
- As soon as you wake up within one hour, have tea or warm water with a pinch of turmeric in it. This will make you feel light and fresh in the morning.
- A diabetic patient must eat something every 2 hours throughout the day. It is the most crucial thing to follow. To control the sugar levels doctors recommend eating something every 2 hours.
- Being in a diabetic situation can flip a person’s lifestyle completely. They have to strictly adopt habits. In these scenarios, staying happy is a difficult task but a yoga or community meeting would help them to know they aren’t alone. It is a constant process and one has to keep doing it every day to reduce blood sugar levels.
FAQ
1. What foods can lower blood sugar quickly?
To lower blood glucose levels quickly you can eat foods that have vitamin C and antioxidants. They are high in fiber. For example- Berries, beans, whole grains, citrus fruits, and green leafy vegetables.
2. How can I lower my blood sugar in 10 minutes?
An exercise is an answer to this. To lower blood glucose levels quickly even a 15-20 min walk can work.
3. Can drinking water lower blood sugar?
People often ask how to lower blood sugar naturally and the Health coach recommends drinking more water. It cuts down the high concentration of blood sugar levels. Water keeps the body hydrated and lowers blood glucose levels quickly.
4. How long does it take for blood sugar to go down?
The spiked blood sugar level can take a maximum of two hours to go down. You can take a walk or do mild exercise to lower blood sugar fast.
5. What home remedy can I take to lower my blood sugar?
When people wonder how to lower blood sugar fast without insulin, home remedy comes into the picture. You can try fenugreek seeds, cinnamon, bitter gourd, and gooseberry.
6. Can Apple cider vinegar lower blood sugar immediately?
Research from 2004 shows that apple cider vinegar improves insulin sensitivity. It was found that 20 g of vinegar diluted in 40 ml of water with 1 teaspoon of saccharine, could lower blood glucose levels quickly, after meals.
