Controlling blood sugar levels is crucial for overall health, especially for individuals who struggle with managing their blood sugar. Listed below are 10 things you can do to mitigate your chances of having low blood sugar. Try and use all or some of these tips to help you:
1. Choose Low-Glycemic Index (GI) Foods:Focus on foods with a low glycemic index, ( the Glycemic Index is a scale that measure the absorption rate of sugar based foods in your body)as they are less likely to cause rapid spikes in blood sugar levels. Examples include non-starchy vegetables, legumes, whole grains like quinoa and barley, and lean proteins.
2. Fiber-Rich Foods:Incorporate plenty of fiber into your diet. Fiber helps slow down the absorption of sugar, preventing sudden blood sugar spikes. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
3. Portion Control: Be mindful of portion sizes, especially when consuming foods high in sugar. Even healthy foods can contribute to blood sugar spikes if consumed in large amounts. Make sure you are reading the food labels to determine what a serving size should be.
4. Healthy Fats: Include healthy fats in your meals, such as avocados, nuts, seeds, and olive oil. These fats can help stabilize blood sugar levels and improve insulin sensitivity.
5. Stay Hydrated: Drink plenty of water throughout the day. Dehydration can affect blood sugar levels, so it's important to stay adequately hydrated.The bestway to stay hydrated is to have your own personal flask. Having it near by reinforces you drinking water.
6. Regular Physical Activity: Engage in regular exercise, as it can help improve insulin sensitivity and lower blood sugar levels. Aim for a combination of aerobic exercise, strength training, and flexibility exercises. Your goal should be to do at least 30 min. This 30 min can encompass a fullbody workout using your bodyweight, rubber bands or dumbbells
7. Limit Sugary Drinks: Avoid sugary beverages like soda, sweetened juices, and energy drinks. Opt for water, herbal teas, or unsweetened beverages instead.
8. Choose Sugar Substitutes Wisely: If you use sugar substitutes, opt for natural options like stevia, erythritol, or monk fruit extract. These alternatives have little to no impact on blood sugar levels. Kept the consumption of these products to a minimum. Because they are "processed sugars" their response over time can be challenging.
9. Monitor Blood Sugar Levels: Regularly monitor your blood sugar levels to track how different foods and lifestyle choices affect you. This information can help you make informed decisions about your diet and activities. There are monitors that you can use to track your sugar consumption on your phone. which gives you realtime updates on your blood sugar.
10. Manage Stress:Chronic stress can affect blood sugar levels. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep breathing exercises. Taking a much needed vacation can be instrumental in helping you regenerate.
These sugar hacks, combined with a balanced diet and a healthy lifestyle, can contribute to better blood sugar control over time. It's essential to consult with a healthcare professional, a registered dietitian or a credentialed fitness professional.
Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the Grand Lake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to "Every-Body" but specialize in fitness services for adults 35 (+)
