Living with diabetes? 5 effective ways to control blood sugar

About 830 million people worldwide have diabetes, according to the World Health Organization (WHO), and the numbers are climbing. This chronic metabolic disease, caused by elevated levels of blood glucose (or blood sugar), can lead to serious damage to the heart, blood vessels, eyes, kidneys, and nerves, over time, and hence keeping blood sugar levels in check is crucial. As there are different types of diabetes, and there is no one-size-fits-all solution to control it, making certain lifestyle changes can certainly help. Here are 5 effective ways to improve your blood sugar levels and manage diabetes.

Eating balanced meals at regular intervals can help stabilize blood sugar. Your meals should include lean proteins, whole grains, and healthy fats. The American Diabetes Association recommends filling half your plate with non-starchy vegetables like spinach or broccoli to minimize glucose spikes. You can include foods with a low glycemic index, such as barley, unsweetened Greek yogurt, oats, and beans.

Adding physical activity is a great tool to manage blood sugar. Exercise can improve insulin sensitivity, helping cells use glucose more effectively. Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or swimming, every week to stay health. For people living with diabetes, short, post-meal walks can also reduce blood sugar spikes. Strength training twice a week can further enhance glucose control. However, it is advised to talk to your doctor before starting a new exercise routine.

Staying hydrated is crucial for managing blood sugar levels. Aim for eight 8-ounce glasses of water daily, more if active. A 2021reviewof observational studies found that intake of water was correlated with reduced risk of type 2 diabetes in women and men. When you drink enough water, your kidneys can function properly and flush out excess sugar through urine. You can also sip unsweetened teas or infused water to keep yourselves hydrated throughout the day.

Poor sleep disrupts insulin production and blood sugar regulation. Sleep deprivation also increases thecortisol levels, which plays an essential role in blood sugar management. So, aim for 7-9 hours of quality sleep every night. It is important to maintain a consistent sleep schedule. Limiting the screen time before bed can improve rest.

You can incorporate foods rich in chromium and magnesium. The deficiency of these micronutrients are linked with high blood sugar and diabetes. Meat such as chicken and turkey, whole grains like barley, fruits and vegetables, and almonds are rich in chromium. Magnesium can lower the risk of diabetes, and deficiency is often linked with insulin resistance. Add dark leafy greens, pumpkin seeds, squash, tuna, avocados, beans, and bananas to your diet to get magnesium.7 yoga exercises to reduce backpain​

This apart, staying stress free is also good for your overall health

Stay away from ultra-processed food, as they are high on sugar and salt, and is not nutritious either.