by Justin Fowler-Lindner, a former EMT turned health writer
This is the question on every diabetic’s mind! After all, so much of our lives revolve around worrying about that pesky blood sugar. Luckily, with the right techniques you can live a comfortable, low blood-sugar life.
Dangers of High Blood Sugar
As a diabetic, your pancreas is unable to produce the necessary insulin to regulate glucose in the body. The state of having high blood sugar is called hyperglycemia.
At first, you might notice early symptoms, like:
- Unusual feelings of thirst or hunger
- Blurred vision
- Having to urinate more often
- Numb feet
The initial signs can be subtle, and you might not even notice the effects. If you start to see signs, you should get your blood sugar checked regularly so that you can address the root of the problem before things get bad. However, if left untreated, hyperglycemia can lead to the following long-term symptoms:
- Heart disease or heart attack
- Stroke
- Kidney damage
- Nerve damage
- Eye damage
- Skin problems
This isn’t where you want to be!
Causes of Diabetic Hyperglycemia
Developing hyperglycemia can come from a combination of factors, including:
- Poor diet
- Lack of exercise
- Getting sick or injured
- Too much emotional stress
- Incorrect usage of insulin and medication
Be sure to remember to take your medication as prescribed! That’s probably the easiest part though…Diabetics understand the struggle of following the right meal plan. That chocolate lava cake can be just too tempting sometimes! Indulging every now and then is okay as long as you keep your blood sugar levels under control, but make sure to take it easy.
6 Diet and Lifestyle Choices to Lower Blood Sugar
Next, let’s go over a few diet and lifestyle choices that can keep your body happy and your blood sugar low…
1. Stay Hydrated with Plenty of Water
Water, the source of all life and the secret to low blood sugar! Research shows that people who drink plenty of water are 21% less likely to develop hyperglycemia. You should aim to drink at least 34 ounces of water a day. Staying hydrated is important but be sure to skip sugary drinks. Even seemingly healthy drinks, like fruit juice and sports drinks, can contain as much sugar as soda, and it will cause your blood sugar to spike.
If you are looking for more flavor, go ahead
and squeeze some fresh lime juice and a pinch of Himalayan pink salt into your
water. It’s the perfect DIY sports drink!
2. Pump Up Your Health with Pumpernickel Bread
Nothing raises your blood sugar faster than a load of carbs. Unfortunately, this means that most types of bread are off-limits. Luckily, pumpernickel bread can still be a viable option due to its low glycemic index level of 41.
Pro tip: Always use the glycemic index as a tool for how much a food will raise your blood sugar. As a reference, processed white bread has a glycemic index of 75.
You should stay far away from anything with an index of 70 or higher, and eat foods with an index of 56 in moderation.
3. Living Large with Legumes
Beans, peas, chickpeas and lentils can make amazing additions to your diabetic diet. They’re a great source of two nutrients that are key to maintaining low blood sugar: fiber and protein. Fiber slows the absorption of sugar and fat and improves glycemic control. It’s also great for your cholesterol levels, and your heart and arteries will thank you for it!
Legumes are also loaded with protein, and protein isn’t just great for building muscle, it’s a vital macronutrient that fuels your body and keeps you moving. High protein diets are proven to improve blood sugar regulation.
If you’re still not convinced, research shows that legumes also improve heart function. Your significant other might complain that you’re gassy, but they’ll have to deal with it for the sake of your health!
4. Go Nuts for Nuts
Looking for a snack? Give nuts a shot! Just like legumes, they’re rich in fiber and protein. Almonds, in particular, reduce the risk of heart disease by lowering low-density lipoprotein (LDL) cholesterol. Plus, most nuts contain a solid dose of antioxidants and healthy fats. Just be sure to stay away from any nuts that have coatings or flavors (yes, that means chocolate-covered kinds lol).
5. Eat Your Heart Out with Exercise
Besides eating a healthy diet, keeping your body moving is one of the best ways to lower your blood sugar, and regular aerobic exercise has been shown to improve blood glucose management.
You’ll also enjoy a host of other health benefits, including:
- Improved cardiovascular function
- Weight loss
- Better immune function
- Increased mobility
- Less mental stress
Studies show that just two 40-minute sessions a week on a stationary bike can significantly reduce fasting blood sugar. If you don’t have access to a bike, going for a walk can make a huge difference on your blood sugar levels.
6. Simmer Down with Sleep
Getting proper rest can be a real struggle for diabetics. High blood sugar can
make you hot and irritable, and neither of these things are good for sleeping. At
the same time, lack of sleep can raise
your blood sugar by increasing insulin resistance.
It isn’t hard to see how this could result in a nightmare-ish feedback loop of restlessness! It’s best not to resort to medication if you can help it, so here are a few steps to help you get the proper amount of shut-eye:
- Maintain a consistent sleep schedule
- Make sure your environment is quiet, cool and dark
- Get regular exercise
- Eat a healthy diet
- Refrain from caffeine or nicotine
- Avoid looking at screens an hour before bedtime
Altogether, good diet, exercise and sleep habits work hand-in-hand to keep your blood sugar low. As you start turning these tips into habits, living with diabetes should get easier, and worrying about your blood sugar will be a thing of the past!
