How to lower blood sugar

Reduce sugars and carbohydrates. Avoid gaining weight. And exercise regularly.

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blood sugar: how to keep it low
There are no shortcuts to lowering blood sugar: it all depends on diet (which means reducing sugars and carbohydrates) and physical activity (which must be regular). Avoiding excess weight, stress, and insomnia is also important. Hyperglycemia is a pathology linked to a clear finding cit comes from blood tests: high fasting blood glucose values, greater than 100 mg/dL. This finding must be confirmed for two days.
Hyperglycemia, which is defined as a pre-diabetic condition, it can still be fought at the source. While type 2 diabetes is increasingly becoming a global epidemic (630 million patients are expected worldwide by 2045), many wonder if it is possible to lower blood sugar levels through lifestyle changes. The answer from scrupulous and honest doctors is this: yes, it is possible. On the other hand, in Finland they have succeeded, and thus, one of the countries with the highest risk of diabetes, has managed to significantly reduce new cases with policies aimed at prevention. That is, diet and exercise to lower blood sugar levels: two guiding principles that also apply to us and to the choices we make. For example, the Mediterranean diet, thanks to which more than half of the calories come from carbohydrates, less than 10 percent from saturated fats and 20 to 25 percent from mono- and polyunsaturated fats.
Again, to lower blood sugar, just half an hour of physical activity a day is enough, which also helps with weight loss (another key factor in lowering blood sugar) and reduces sugar-rich drinks and beverages. But let's proceed in order, starting with a snapshot of blood sugar levels and the levels we need to monitor.

Glycemia

Blood sugar indicates the blood glucose levelAnd this sugar is essential as a resource capable of providing energy to our entire body. But problems begin when blood sugar levels are high (fasting levels greater than 100 mg/dl), up to the threshold of 126 mg/dl at which diabetes appears. A very complicated disease to treat, with which we risk wasting our energy. health. Yet blood sugar levels can be kept under control thanks to correct lifestyles, from nutrition tophysical activity, from sonno to the drastic reduction of sugary drinks.

What is blood sugar?

La glycemia It is a value that indicates the quantity of glucose present in our blood. Like every element that makes up the human body, this sugar also has a specific task, that is, to produce energy essential for life. Yet, if the blood sugar levels if they go beyond a certain threshold, it is possible to run into problematic and even serious pathologies such as diabetes mellitusThis may depend on factors such as thesupply, a unhealthy lifestyle o hormonal alterations which over time can cause pathological conditions such ashyperglycemia.

hyperglycemia, blood sugar, how to keep it low, prevention

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Symptoms

THEhyperglycemia It is a pathology that occurs when blood glucose levels are too high. Those affected are often asymptomatic or presents mild symptoms so much so that they are not considered problematic. In fact, typical disorders generally involve increased diuresis and, as a consequence, polydipsia, or a significant increase in thirst.

I hyperglycemia levels may show symptoms such as:

  • Acute abdominal pain
  • Tiredness and sleepiness
  • Confusion and mood swings
  • Depression
  • Dry skin

Symptoms can also appear in other forms, such as sexual problems or extreme confusion and reduced, blurred vision. In more severe cases, this condition can lead to loss of consciousness and even coma.

What causes hyperglycemia?

The level of blood sugar is regulated by specific hormones, theinsulin and glucagonThese are produced in the islets of Langerhans, i.e. clusters of cells located inside the pancreasThis gland plays a vital role in the absorption of glucose into cells and, if dysfunctional, can compromise the body's psycho-physical balance. Hence, hormonal problems may contribute to the onset of hyperglycemia.

The causes of hyperglycemia can also be linked to aexcessive intake of carbohydrates. In recent years the increase of this substance is in thesupply both in commercial products has made it difficult to control daily intake. Furthermore, other causes can be found in endocrine diseases e pathologies related to the pancreas.

How to prevent hyperglycemia

How to answer the question: How do you prevent hyperglycemia? Here's how you can find one. healthy lifestyle accompanied by aconstant physical activityTo avoid the onset of worsening conditions or conditions such as diabetes, it is advisable to pay attention to:

  • Overweight and obesity, in this case rely on nutritionists or dieticians
  • High-calorie, high-carb foods
  • sedentary and inactivity, instead try to perform regular daily activities
  • Blood sugar levels through periodic checks
  • Avoid carbonated and sugary drinks

After all, the body is our temple, balance and health will also grow our spirit.

How to keep your blood sugar low

Per keep blood sugar low It is necessary to adopt an adequate lifestyle that allows the body to lower blood glucose levels. To do this, you can resort to natural remedies completely free. Among the recommended activities, the following are preferable:

Therefore, by following a few simple steps, we can help our body metabolize and synthesize the substances within it and at the same time live a healthier and more balanced life.

What to eat to keep blood sugar low

In a diet to keep blood sugar low it is necessary to make some nutritional changes which concern in particular the carbohydratesThese are in fact composed of complex substances that can make glucose absorption difficult. Furthermore, an unregulated and excessive intake can seriously put one's health at risk. blood sugar levels can be kept under control thanks to a diet rich in fibers, vegetables e fruit. The vegetable proteins, to be favored over animal ones, are essential for the body and can be ingested and included in a balanced diet. That said, all the high-calorie foods, desserts Sugary drinks should be limited to the bare minimum and, in more serious cases, eliminated from the diet.

healthy lifestyle to keep blood sugar low

What not to eat to keep blood sugar low

There are foods and drinks that are not recommended for keeping blood sugar levels low.
  • Alcohol and coffee. Especially in significant quantities, they can put strain on the prostate.
  • Foods that are too fatty or too spicy. In both cases, these should be avoided to avoid raising blood sugar levels.
  • Sugary and carbonated drinks. These are the riskiest for blood sugar levels.
  • Snacks and confectionery products. The same applies to sugary drinks.
  • Potatoes. However, they are a high-glycemic vegetable.

Blood sugar diagnosis

Diagnosing hyperglycemia is very simple: it's done with a simple blood test. Once a high blood sugar level, above the limits indicated by protocols, is detected, it's a good idea to consult your doctor for a second blood test. This test not only confirms the diagnosis, but also, when combined with a glycated hemoglobin test, helps determine whether the hyperglycemia is isolated or chronic.

Digital blood glucose monitoring

For the 3,5 million Italians suffering from diabetes, technology has definitely improved their lives. One in four diabetics, in fact, cannot predict a drop in blood sugar and risks fainting suddenly, or is condemned to waking up in the middle of the night to check their blood sugar. glycemiaFortunately, there are monitoring systems, with small plates applied to the arm, which allow the patient to be alerted in case of excessively high blood sugar. To intervene immediatelyOne of these systems is called Dexcom G7, it is free (i.e. paid for by the National Health Service), it is waterproof, it can detect blood sugar trends within a twenty-minute time frame and it customizes the alerts. For the children, for example, the alert is transferred directly to the parents.

Damages of high blood sugar

The damage caused by high blood sugar doesn't just affect the risk of diabetes, but also a series of complications in other areas of our health. When glucose levels rise, a phenomenon called glycation occurs. At that point, excess glucose binds to proteins or fats, creating a chemical called AGE, which stiffens our collagen. This increases the risk of:

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