High blood sugar (hyperglycemia) is closely related to type 2 diabetes and can lead to serious conditions if left untreated. “Diabetes is a condition that is expected to develop gradually over time.” says Vidya Aluri, MD. “If type 2 diabetes is not treated, high blood sugar can affect various cells and organs in the body. Complications include kidney damage, which often leads to dialysis, eye damage, which could lead to blindness, or an increased risk of heart disease or stroke. Unfortunately, the effects of high blood sugar don’t stop there.” Here are five ways to lower blood sugar, fast. Read on—and to ensure your health and the health of others, don’t miss them Sure signs you already had COVID.
Review your diet
Eating a healthy, balanced diet and avoiding highly processed junk food and sugary drinks is a must for lowering blood sugar quickly. “If you have diabetes, a healthy eating plan for you is not that different from a healthy eating plan for people without diabetes.” advises Harvard Health. “The American Diabetes Association (ADA) echoes the dietary guidelines recommended for the general public—that is, a diet centered on fruits, vegetables, whole grains, legumes (peas and beans), and low-fat dairy products. For most people with diabetes, carbohydrates should make up about 45% to 55% of the total calories you eat each day. Choose your carbohydrates wisely—ideally, from vegetables, whole grains, and fruits. Avoid highly processed ones. carbohydrates such as white bread, pasta and rice, as well as candy, sugary drinks and sweets. Refined carbohydrates tend to cause sharp spikes in blood sugar and can boost blood triglyceride levels.”
Intermittent fasting has been shown to be effective in lowering blood sugar and fighting insulin resistance, researchers say. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight- to 10-hour period of the day, is effective.” says metabolic expert Dr. Deborah Wexler, director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Who recommends that people “use a nutritional approach that works for them and is sustainable for them.”
Regular exercise is not only good for your overall health, but it can help lower blood sugar—especially before meals. “Short, vigorous intermittent bouts of exercise performed immediately before breakfast, lunch, and dinner had a greater effect on postprandial and subsequent 24-hour glucose concentrations than a single bout of moderate, sustained exercise before an evening meal meal”. says Dr. Monique Francois. “The practical implications of our findings are that, for insulin-resistant individuals who experience marked increases in postprandial blood glucose, both the timing and intensity of exercise should be considered to optimize glucose control ».
I am losing weight
Losing excess fat is one of the most effective methods of lowering blood sugar. “People diagnosed with early-stage type 2 diabetes (known as prediabetes) often see resolution of high blood sugars with diet and weight loss.” says Doctor Aluri. “We can also prescribe oral medications to keep blood sugars in a healthy range. There are also various injectable medications, not just insulin, that act on hormones associated with insulin secretion and appetite. We work with people with diabetes as a team, including the doctor, diabetes educators and nutritionists – all with the patient at the center.”
Eat more fiber
A high-fiber diet has been shown to help prevent insulin resistance and lower blood sugar, experts say. “The results of our study indicate that consuming about one tablespoon of viscous fiber per day, either as a fiber concentrate in supplement form added to regular foods and beverages, such as psyllium, konjac, or guar gum, or eating foods that are rich source of viscous fiber (beta-glucan) such as oats, would result in significant reductions in hemoglobin A1c (HbA1c) and other markers of diabetes control.” says Vladimir Vuksan, PhD.