7 Tips to Control High Blood Sugar Fast
Diabetes is associated with various complaints and if you have this disease, it is important to keep your blood sugar level as stable as possible.
How to control high blood sugar levels within 6 weeks
Medications can help you keep your blood sugar levels stable, but they only treat the symptoms. In this post, we'll look at what you can do to get to the bottom of the issue.
In this article, we are going to discuss ways that ensure that your blood sugar level is lowered so that you know exactly what to do if your blood sugar is too high. But always consult with your own doctor or doctor about dealing with diabetes.
These 7 tips for high blood sugar are ways to avoid having an unstable sugar level (with many highs and lows).
This means that any sugar fluctuations will have less of an impact on your body.
By investigating the cause of high blood sugar and then tackling it, you can ensure that you are less affected by the characteristics that accompany it. You will experience fewer complaints such as dizziness, nausea, headache, and sudden fatigue.
Use these 7 Tips if you regularly suffer from high blood sugar.
#1 Eat a protein-rich breakfast to prevent high blood sugar
"Breakfast like a king. Lunch like a prince. Dinner like a beggar."
This is an old saying that is quite outdated.
Nevertheless, it is extremely important - for people with type 2 diabetes - to enjoy a hearty breakfast.
A standard breakfast generally consists of an abundance of:
- Bread
- Cruesli
- cornflakes
This contains far too many sugars, causing your blood sugar to shoot through the roof. As a result, you will experience a sugar spike at the start of the day. Not only that, every peak has its valleys.
When the peak has passed, your blood sugar level plummets, causing you to experience a lack of energy. Fatigue and intense appetite are logical consequences.
Avoid the standard Western breakfast
People who start the day this way usually have a fixed pattern of sugar peaks and troughs. As soon as the first peak has passed and a sugar dip follows, they turn to new sugar-rich foods. This creates a vicious circle.
Now I'm not saying that you shouldn't take carbohydrates at all at the beginning of the day...
...just to prevent the sugar peak, it is wise to find a good balance between carbohydrates, fats, and proteins.
By taking a breakfast mainly consisting of proteins and fats you prevent too high blood sugar at the beginning of the day
Want a breakfast that's satiating? Then use this checklist of breakfast products:
>Fried or boiled eggs
>Bacon or other meat products (check the ingredients list and make sure the product is as pure as possible)
>Vegetables (preferably green vegetables such as broccoli, kale, or spinach)
>Avocado
>Full-fat cottage cheese or Greek full-fat yogurt with berries and muesli
You prefer to take your carbohydrates last. That way you do get the sugars, but processing them now takes longer because of the food you have taken before. This way you prevent a sugar peak in the morning.
" But Ben, eggs are unhealthy, aren't they?"
It is still common enough that people have the idea that eggs are unhealthy. This idea was once promoted because an egg contains cholesterol. This would clog our blood vessels.
The contrary has now been proven.
Eggs (preferably organic) are full of nutrients, vitamins, and minerals. An egg contains almost every vitamin in existence. It also raises your GOOD (HDL) cholesterol and lowers your BAD (LDL) cholesterol.
Every reason to add eggs to your breakfast!
#2 Stick to the ideal amount of sugars
If we look at what we eat every day, it simply contains too many carbohydrates and sugars:
Breakfast: Bread with (sweet) toppings, granola or cereal, and some form of milk or juice from suit.
Lunch: Bread with unhealthy toppings and a few pieces of fruit (often banana).
Dinner: Small portion of vegetables, a piece of meat, and a large portion of potatoes. The latter usually takes up most of the board.
Snacks: gingerbread, chocolate, crackers, soft drinks, muesli bars.
As a result, you get a lot of sugars, which means you have to deal with sugar peaks and troughs on a daily basis. In other words, fluctuating blood sugar.
Now I don't want to take anything from you or forbid you. But if you want to bring your blood sugar to a stable and lower level, it is important to adjust your lifestyle.
In the long run, you will notice that your sugar level stabilizes if you replace the unhealthy products with vegetables, proteins, (healthy) fats, and high-quality carbohydrates.
Conclusion: avoid some more sugary foods such as:
>potatoes
>Bread. In particular the white and multigrain products. Unfortunately, multigrain bread is almost the same as white bread.
>(White) rice and pasta.
>Chocolate with less than 75% cocoa
>Cookies, candy, chips
>Pastry, oliebollen
>soft drinks
>fruit juices
>Sugary alcoholic drinks such as beer, wine, and cocktails
Sauces such as ketchup, curry, and mayonnaise.
All of these products are full of sugars. And again, I'm not saying you should stop altogether. Replace much of what you normally take with healthier varieties and you're well on your way.
In addition to the number of carbohydrates, the quality of the carbohydrate also plays an important role. This can greatly reduce high blood sugar. This brings me straight to the next tip.
#3. Eat whole-grain products
I've already discussed that you ideally want to avoid white and multigrain products. Instead, use the whole grain varieties as much as possible.
Whole grain products contain more fiber, which means that the sugars are processed more slowly by the body. This ensures a more stable rise and fall in your blood sugar level instead
of having to deal with high peaks and troughs.
Therefore, opt for whole-wheat bread, whole-wheat pasta, and brown rice instead of the white or multi-grain variety.
You can compare eating two wholemeal sandwiches with eating two white sandwiches topped with broccoli.
The latter contains a lot of fiber so that it is absorbed more slowly into your blood.
This is not to say that you can now eat whole grain products all day long.
No. On the contrary, as a diabetes patient, it is more important to eat even higher quality carbohydrates and to adopt a diet with a lot of fiber and low in carbohydrates.
Eat plenty of vegetables, fruits (with a low GI), nuts and legumes.
#4 Eat vegetables in all colors of the rainbow
Everyone knows that vegetables are healthy.
Not only do they contain many healthy nutrients, minerals, and vitamins. But they also contain a lot of fiber.
This is beneficial because it ensures that food is digested more slowly.
Whole grain products are already a step in the right direction. But if you want to do even better, integrate more vegetables into the meals you eat. Green vegetables are generally the healthiest, but if you prefer red, purple, or yellow vegetables, don't hold back.
Eat vegetables in all colors of the rainbow.
Nutrition and science
As soon as you delve more into nutrition, you will notice that there are a lot of contradictions. Nutritionists are sometimes at odds with each other about what is healthy or not.
This is due to the lack of high-quality research. The bottom line is that we don't have enough solid facts about nutrition.
However, there is one fact that every food scientist, dietician, and doctor can confirm. Everyone agrees on this: vegetables are healthy.
Unfortunately, the average Dutch person consumes far too few vegetables. This makes it easier to suffer from high blood sugar.
To motivate you to eat more vegetables, I don't want to deprive you of these three benefits:
>Vegetables are full of substances that make your body strong and healthy
>The fiber in vegetables keeps your blood sugar level structurally at a more stable level. You understand that it is therefore very wise to eat plenty of vegetables if you are a type 2 diabetes patient.
>In terms of volume, vegetables are very useful. They take up a lot of space in your stomach. This creates a fuller feeling, which means that you have fewer snacking tendencies. Win-win.
"But... I don't like vegetables. Now what?"
You're not the only one. Not only children prefer to eat meat or dessert than the Brussels sprouts. If you really have trouble eating vegetables, I would like to ask you to do the following.
1. Grab a piece of paper or open Notepad
2. Write down three vegetables that you know you like or at least like. You don't have to make your mouth water yet, but just being able to eat them is already a lot!
3. Add one of these three vegetables to a meal every day for the next three weeks. In addition to what you normally ate.
This is all. Today red bell pepper, tomorrow mushrooms, and the day after tomorrow kale. Prepare it the way you want, but make sure the ingredients are healthy. For example, make your own sauce for the vegetables or make a vegetable omelet.
The possibilities are endless and if you consistently work with this, you will notice that it gets easier (and tastier). That will certainly help you on your way to curing your diabetes.
Think of vegetables as medicine; it is not always pleasant to take, but it will help you if you take them every day.
#5 Throw out your deep fryer (and don't go to the snack bar)
Protein-rich foods make you feel fuller and prevent high blood sugar.
This fact can create the idea that you can now unabashedly pull the frikadeller and croquettes from the freezer to deep-fry.
French fries and the snacks that accompany them are very unhealthy. And I haven't even mentioned the sauce you eat with it.
Research shows that fried foods are carcinogenic.
And that's what we're going to talk about now. fries. In other words: the fried potato.
One potato is okay (although it often doesn't stay with one) until you fry it
Let's take a look at the potato itself. Potatoes contain quite a few good substances. It contains good minerals such as potassium and phosphorus. However, potatoes also contain a lot of carbohydrates and little fiber. This is certainly not ideal if you have diabetes.
But the moment you fry the potatoes they become STILL unhealthier.
The carbohydrates in the potato partly change their structure. So much so that it is processed by your body almost like white sugar.
It is absorbed into your blood in no time so that you quickly get too high blood sugar.
Even though fries are very tasty, if you have type 2 diabetes, it is better to leave them alone. This also applies to all fried foods. Unfortunately but true, it has a direct negative impact on your body.
#6 Drink the right drinks
This is due to the fact that the sugars in beverages are already activated. It is rapidly absorbed into the bloodstream. As a result, there is a high sugar peak.
By sugar-rich drinks, we do not only mean soft drinks. Even fruit juices are included. The sugars in it are quickly absorbed by the body.
That's why it's better to leave it alone. Fortunately, there are plenty of alternatives. Think of all teas and coffees (provided you don't add sugar to them). The advantage of tea and coffee is that the caffeine they contain has a hunger-suppressing effect. In addition, it gives you energy and you are more alert.
Of course, you can opt for sweet tea varieties if you feel like something tasty. Think of:
>Chamomile
>Rooibos
>licorice
>Star coin
>Cinnamon
These are sweet teas that contain no added sugar, which keeps your blood sugar level stable. In addition, green tea and black coffee contribute to fat burning.
#7 Go to the gym
If you have diabetes, it is very wise to practice some form of sport. It has been found that your blood sugar level is lower for up to 24 hours after you exercise. This is related to your body's improved insulin sensitivity.
The great thing is that you don't have to work up a sweat in the gym five times a week. Just a half-hour walk after each meal already has a major effect on lowering your blood sugar.
But strength training, in particular, offers countless health benefits. You not only get a better condition and more strength. Strength training contributes to maintaining a stable blood sugar level.
Beware
Before you start exercising:
Consult with the doctor first: check whether your motivated attitude is also responsible for your health. This has to do with the medication you are taking/injecting. It is of course not the intention that you get hypos.
Keep track of how your body reacts to the sports sessions: especially the longer sports sessions have an influence on your blood sugar level. It can get low at times, so keep track of it especially in the beginning. You will benefit from this later.
Choose a counselor who has experience with your disease: If you have type 2 diabetes and you want to exercise under the guidance of a personal trainer, choose someone who has experience in that area. This way you can be sure that you have someone next to you who knows what is and is not possible.
Below are four examples of strength training that you can do:
HIIT (High-Intensity Interval Training): These are workouts in which you alternate high-intensity exercise with short periods of low effort or even complete rest. This can be varied endlessly. An example of this can be done while cycling, for example by sprinting all-in for 30 seconds and then slowly cycling again for 30 seconds. And you repeat that several times.
Weightlifting: This is the most researched and perhaps the most popular form of strength training. Research turns out that your body is better able to keep your blood sugar stable twice a week for an hour to go to the gym.
Power Yoga: A more intense form of yoga that puts both your strength and flexibility to the test. By regularly doing power yoga you get a fitter body and you become more flexible.
Training with only your body weight: You can vary endlessly and you don't need any weights. Training with only your body weight is often used during boot camps, but you can also do this yourself at home. Examples are push-ups, pull-ups, squats, knee bends, and handstands, but also all kinds of exercises to increase your flexibility.
Any form of strength training has a positive effect on your blood sugar level, provided you train hard enough.
What if you don't like sports?
Don't worry, you're really not alone.
Even though fitness is becoming more and more popular, there are plenty of people who don't even want to think about going to the gym every week. Fortunately, there are plenty of ways to make it fun for yourself.
That way you can easily motivate yourself to start exercising.
Go together: For many people, it helps to go together. Make an appointment with a buddy to do some sport together or visit a CrossFit class. Exercising together is very motivating for many people.
Choose the right environment: I regularly hear from people that they don't like being in a gym with (overly) muscular and fit people. This makes them feel uncomfortable. If you have this too, you know you are not alone. If you don't like such an environment, but you still want to exercise, find a gym where you feel more comfortable. You might pay a little more, but at least you're working out. Who knows, you might even like it.
Find something you like: Maybe you don't like weightlifting at all, but you can find yourself much more in Power-Yoga or you prefer to undergo a boot camp in the woods with some people. Try something out for a few months and then decide if you want to continue with it or not. The possibilities are endless these days.
Personal Trainer: Hiring someone to guide you and track your results can be incredibly motivating. This is especially true if you like your trainer. You often do your best too.
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