InfoKekinian.com – On this occasion, we will invite you to get to know how to regulate blood sugar, which is the main source of energy for the body, which comes from the food we consume.
Blood sugar is the sugar in our blood, where this sugar is distributed throughout the body's cells through blood vessels with the help of insulin, so it doesn't accumulate in the bloodstream.
Overeating and lack of exercise can continue to raise blood sugar levels. Additionally, stress from work, life, and relationships can produce hormones that maintain high blood glucose levels.
What Is Blood Sugar?
Blood sugar, often known as glucose, is the main sugar in the blood and comes from the food we eat.
This sugar in the blood is a source of vital energy and a source of food for the organs, muscles and nervous system.
According to the World Health Organization (WHO), normal blood sugar levels in individuals range from 70 mg/deciliter (dL) to 140 mg/dL.
Generally blood sugar will rise after eating, although blood sugar levels less than 180 mg/dL after eating are still considered normal.
Blood sugar levels must be monitored because it can increase the risk of heart disease complications.
In 2012, the National Heart Association reported that 655 people with diabetes will die from heart disease or stroke.
Diabetes increases the risk of death from heart disease and stroke by two factors.
In fact, according to one study, heart disease is the leading cause of death among those who suffer from it type 2 diabetes mellitus.
If blood sugar levels are always high (hyperglycemia), it can cause diseases such as diabetes (diabetes) or diabetes.
And conversely, if the blood glucose level is too low (hypoglycemia), a person may faint. The following is an explanation of hyperglycemia and hypoglycemia:
High Blood Sugar (Hyperglycemia)
If your blood sugar is above 240 mg/dL, then you have high blood sugar, which is often known as hyperglycemia.
Blood sugar levels increase gradually when the body lacks insulin, eats too much food, or doesn't get enough exercise.
Low Blood Sugar (Hypoglycemia)
When your blood sugar drops rapidly or drops below 70 mg/dL, you may experience tremors, sweating, fast heart rate, headaches, hunger, weakness, fatigue, vision problems, anxiety, and irritability.
How to Control Blood Sugar
The following are important ways to regulate blood sugar:
1. Consuming Nutritious and Balanced Food
The first way to regulate blood sugar is to eat high-fiber foods, such as fruits, vegetables, and whole grains, which are not only useful for meeting daily nutritional needs, but also for lowering and stabilizing blood sugar levels.
The recommended fiber intake for women is 25-32 grams, while for men it is 30-35 grams.
To regulate blood sugar, it is recommended that you consume no more than 24 grams of sugar per day, or about 6 tablespoons.
2. Exercise regularly
Exercise is very important as a way to regulate blood sugar. During exercise, the hormone insulin transports sugar from the blood to the muscles, giving them the energy to move. As a result, blood sugar levels will decrease.
However, if you have certain medical problems, such as heart disease, you should first consult a doctor to identify the form of exercise that best suits your needs and physical abilities.
3. Minimize Stress
In addition, prolonged stress can increase blood sugar levels. Due to the fact that the hormone cortisol, which is produced by the body during times of stress, can change the performance of insulin.
Therefore, it is recommended that you manage stress so that blood sugar levels remain normal. You can do various fun activities, such as reading, painting, watching movies, or listening to music.
To get rid of stress, you can also practice various relaxation techniques and get enough rest, such as sleeping 7 to 9 hours every day.
4. Quit Smoking and Limit Alcohol Intake
Smoking increases the risk of a number of diabetes complications, including cardiovascular disease. In addition, excessive alcohol consumption can change the rise in blood sugar.
Henceforth, you should stop smoking and reduce your alcohol intake. Consult a doctor for help on how to quit smoking and reduce alcohol use if you are having problems.
5. Consuming drugs
Antidiabetic drugs may be needed to regulate blood sugar levels. In addition, if none of the methods above have succeeded in lowering blood sugar, then there are other options.
However, the use of anti-diabetic drugs must be prescribed by a doctor and not arbitrarily.
This drug is usually prescribed to diabetic patients to prevent problems such as kidney failure, eye disorders, and nerve damage in the feet and hands.
Medications that lower blood sugar include metformin, glibenclamide, linagliptin, and sulfonylureas, or a combination of these drugs.
If these medicines fail to regulate your blood sugar, you may need insulin injections.
6. Do a Low Carbohydrate Diet
Carbohydrates are substances that can increase blood sugar levels. When a person consumes carbohydrates, they are converted into simple sugars.
After that, sugar enters the bloodstream. Normally, when blood sugar levels rise, the pancreas secretes insulin, a hormone that instructs cells to absorb sugar from the blood.
This reaction results in a drop in blood sugar levels. Several studies have shown that a low-carb diet can prevent blood sugar from rising, as reported by Health Line.
Low-carb diets have the added benefit of losing weight, which can also minimize blood sugar spikes.
There are many techniques for limiting carbohydrate consumption, including estimating the carbohydrate content of the food you want to consume.
7. Reduce Sugar Intake
It is estimated that many people consume 22 teaspoons of about 88 grams of added sugar per day. That indicates they have increased their energy intake to 350 calories.
This sugar intake mainly comes from processed and ready-to-eat foods such as candy, cakes and soda.
In fact, the body can quickly break down these simple sugars, which may result in a rapid rise in blood sugar.
According to research, sugar consumption is associated with the development of insulin resistance. This occurs when cells fail to respond properly to the release of insulin, preventing the body from properly controlling blood sugar.
Replacing it with a sugar substitute is an alternative option that you can choose to give up sugar completely.
8. Maintain a Healthy Weight
Being overweight or obese can hinder the body's ability to use insulin and regulate blood sugar levels.
This can cause blood sugar to increase and increase the risk of developing type 2 diabetes.
There is substantial evidence linking fat with insulin resistance and the development of type 2 diabetes, but the exact mechanism is still unknown.
On the other hand, there is evidence that losing weight improves blood sugar control. In one study, 35 obese people on a 1,600 calorie per day diet lost an average of 6.6 kg over 12 weeks.
And their blood sugar fell by an average of 14%. In a separate study in people without diabetes, it was shown that weight loss reduced the incidence of type 2 diabetes by 58%.
Here we have summarized some of the most commonly asked questions:
When to Routinely Check Blood Sugar?
Doctors will usually advise people with type 1 diabetes to check their blood sugar levels 4 to 10 times a day.
And the right time to do this check is before eating, before and after exercising, before going to bed and at night.
Can Diabetics Eat Bananas?
Quoting from a study, bananas have a glycemic index of 51, which is still relatively low.
So that any food or fruit with a glycemic index below 55 will be safe for consumption for diabetics.
How many times to urinate diabetics?
Under normal conditions, the average adult will urinate 4 to 7 times per day or 24 hours.
But for diabetics can urinate more than the normal amount in a day.
Can Diabetes Be Cured Totally?
Diabetes is an incurable disorder, but this condition can be managed and controlled.
This means that diabetics can maintain blood sugar levels to remain at normal levels so as not to cause complications.
That's a little information about how to manage blood sugar that you can do at home, especially if you have diabetes.
Contemporary friends, maintaining sugar levels in normal circumstances is important for the body.
If we have an excess amount of glucose in the body, it can be said that it is a condition commonly referred to as diabetes.
Biates condition is a condition in which high blood sugar is caused by a lack of insulin or insulin that no longer works optimally to distribute sugar to cells.
But if you experience hypoglycemia or glucose levels that are below normal, then that is also not a good condition.
This is because you may experience a loss of balance to awareness.
This condition also generally occurs in people with diabetes, but besides that it can also occur in people with other diseases or certain medications.