Health is a state of physical, mental, social, and behavioural wellness. It involves adequate functions of the vital organs and cognitive abilities. Due to harmful habits, you might suffer from lifestyle disorders in the long run. Out of all the lifestyle-related issues, diabetes appears on the top in terms of abundance. More than 50% of the US population comes under diabetic or pre-diabetic conditions. Also, it occurs due to a lack of insulin metabolism and higher levels of blood glucose in the body. While type 1 diabetes results when there is a lack of insulin production, type 2 is due to insulin resistance.
Here are the top ways in which you can control the raised blood glucose levels and take charge of diabetes like a pro.
One of the best ways to get out of the trap is through regular physical activity. You must stick to at least 30 to minutes of moderate-intensity exercise for a salubrious body. That way, your body utilizes excess blood glucose levels and keeps the diabetic symptoms at bay. You might choose the aerobic or anaerobic exercises to curb the menace of diabetes. Some forms of exercise that work well to control higher blood glucose are running, weight-lifting, skipping, and cycling. That way, your body becomes insulin sensitive and uses up the raised sugar levels for the production of energy.
In case you’re unable to take control of the blood sugar even after vigorous exercise, then you must consult a Diabetes Specialist nearby. You can also change the types of exercises to keep the boredom away.
Another reason behind the inability to reduce blood sugar levels is the excessive consumption of carbohydrates. Your body utilizes the insulin hormones produced by pancreatic cells to transfer sugar molecules inside the cells. As the cellular breakdown of glucose begins, the production of energy in the form of Adenosine Triphosphate continues. In case you’re a diabetic person, you might not have enough insulin to consume the sugar molecules. Further, it leads to the build-up of glucose in the body and raises your blood sugar levels. If you continue to eat a higher amount of carbohydrates, then the glucose levels might rise exponentially.
Hence, make sure to analyze and control the carb intake by counting the calories of foodstuffs you consume. You can do this by using small plates, portion control, and maintaining a diet journal. And Also, limit the consumption of artificial sugars, caffeine, and beverages.
One of the most crucial things on your journey to fight diabetes is the adequate consumption of water. Drinking enough water enables you to get rid of the excess sugar without any hassles. When you drink plenty of fluids, your kidneys accelerate the excretion process two to three folds. Further, it helps in increasing the flush-out of glucose through the urine. Whenever the blood sugar levels in your body increase, the body aims to get rid of the sugar levels through micturition. Hence, staying hydrated is a boon for all the diabetic and pre-diabetic individuals out there.
Not to forget, it keeps you hydrated and strengthens the metabolic processes of the body. That way, you are less likely to suffer from the after-effects of dehydration.
Diabetes and stress levels are proportional to each other and feed the other in the long run. In case you end up taking too much stress about things, you are more likely to turn diabetic. Along with this, you need to control the stress reactions if you suffer from lifestyle disorders like diabetes. When you’re stressed, your body releases certain chemicals like neurotransmitters and hormones. Some hormones released as a result of underlying emotional disturbances are glucagon and cortisol. All these hormones aid in the release of blood glucose levels through potent physiological processes.
Glucagon stimulates the release of blood glucose via the liver and aims to increase the sugar levels in the body. Further, it provides an additional raise in glucose content and accelerates diabetic symptoms. Make sure to meditate, exercise, and practice positive affirmation to keep the stress, depression, and restlessness away.
Get Enough Sleep
Another factor that you must take care of while tackling diabetes issues is the amount of sleep. Make sure to adapt to a healthy sleeping pattern and get at least 7 to 8 hours of quality sleep. Lack of sleep can take a toll on your metabolic processes and raises blood glucose levels. Also, it triggers the stress reactions in the body and releases stress hormones like cortisol. Further, the release of such hormones increases the production as well as storage of glucose leading to hyperglycemia. Not to forget, lack of sleep might also reduce your recovery processes and cease the healing.
Lifestyle disorders degrade your health and affect the quality of life in the long run. It reduces the metabolic processes and makes you less productive. However, it’s never too late to take action against diabetes and higher blood glucose levels. You must start your journey to wellness with a healthy lifestyle and related practices. Also, include at least 30 minutes of physical exercise in your routine to get rid of the excessive sugar levels. With a healthy sleep cycle and a balanced diet, you can curb the menace of raised sugar in no time. However, make sure to consult your doctor in case things don’t improve even after adequate changes and healthy practices.