Effective prevention against blood sugar problems starts with small changes in everyday life that can result in big benefits for your overall health.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), there are several ways to lower blood sugar levels for people with type 2 diabetes.
One of the most effective approaches is to adopt a healthy lifestyle, which includes a balanced diet high in fiber, non-starchy vegetables and whole grains, and low in added sugars and saturated fats.
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Ways to Lower Blood Sugar
Why monitor blood glucose levels?
Before any change in habits, it is crucial to carry out regular blood glucose monitoring to understand your body’s specific needs and monitor its progress accurately.
How does food influence blood sugar?
Food plays a fundamental role in glucose regulation.
Choosing foods with low glycemic indexes and rich in fiber helps keep levels stable, preventing spikes that can lead to long-term health complications.
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What exercises are recommended to control blood sugar?
Regular physical activity is essential for glycemic control. Exercises such as walking, swimming and cycling not only help with weight maintenance, but also improve the body’s efficiency in using insulin.
Benefits of a high fiber diet
- Decreased sugar absorption: Soluble fiber helps slow the absorption of sugar in the intestine.
- Increased satiety: Consuming fibrous foods can reduce hunger and prevent excessive calorie consumption.
- Improved intestinal transit: Fiber helps with digestion and can prevent problems like constipation.
Importance of hydration
Drinking enough water is a simple and effective habit to dilute the concentration of glucose in the blood and facilitate its renal excretion process, in addition to replacing sugary drinks that contribute to increased blood glucose.
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How does stress impact blood sugar levels?
Stress and anxiety can cause hormonal changes that increase blood glucose. Relaxation and mindfulness practices are recommended to keep both the mind and body balanced.
Tips for a good night’s sleep
Establishing a nighttime routine, avoiding electronics before bed and ensuring a comfortable, dark environment are practices that can improve sleep quality, positively reflecting on metabolic health and blood sugar control.
