Helpful tips for better blood glucose levels and better health

4 tips for better blood glucose levels

How exactly it comes to type 2 diabetes and too high blood sugar values, could not be clarified so far yet clearly. But there are two factors that play a decisive role, a hereditary predisposition and the way of life.

Overweight, for example, resulting from an unhealthy diet, and too little exercise promote the disease, as this leads to insulin resistance in the cells. The following guidebook gives the best tips on how to lower your blood glucose levels, because the number of diabetics is increasing every year.

High blood sugar levels are dangerous

Blood glucose describes the amount of glucose in the blood. It is vital to life as it provides energy to all cells. The brain, for example, absolutely needs glucose in order to perform at the required level. Both too high and too low blood sugar levels can be detrimental to health and lead to diabetes.

High blood glucose levels in particular are dangerous. Insulin lowers blood sugar levels as it transports glucose. In the cells of the liver and muscles it is stored or converted into energy. This lowers the blood sugar level, but this process is disturbed in the case of diabetes.

Type 1 diabetics lack insulin, while type 2 diabetics produce sufficient insulin, but it cannot transport the glucose into the cells, resulting in permanently elevated blood glucose levels in both affected individuals, which in the long term promotes serious damage to the nerves, blood vessels, eyes and kidneys.

With diabetes.Help interested people find expert knowledge about the disease diabetes in the scientifically tested articles. Medication is not always necessarily needed to regulate levels.

Healthy people have a blood sugar content of about 100 milligrams of sugar per deciliter of blood plasma. There are several ways to lower blood glucose levels:

1. Tip: Proper nutrition

With a special diet, it is often possible to manage a diabetic condition completely without medication, especially in the case of type II diabetes: simple carbohydrates such as white flour products and sweets cause blood glucose levels to rise very quickly, while complex or. long-chain carbohydrates enter the blood more slowly.

Therefore, whole grain products should be on the menu instead of white flour products. Legumes can also help to lower blood sugar levels. It is advisable to avoid industrially processed foods and rather eat vegetables and fruits such as apples.

Saturated fats, which are mainly found in animal foods, promote insulin resistance and should be avoided. Fats are an important part of the diet, but the amount consumed must not be too high and the right fats must be selected.

Polyunsaturated fatty acids are recommended because they have a positive effect on insulin resistance. Cinnamon is one of the most effective blood sugar reducers.

2. Tip: Drink properly

It is important to drink a lot, but it should be the right one. Certain drinks, especially those with a high sugar content, cause blood sugar levels to rise. These include, for example, many soft drinks, colas and fruit juices that contain large amounts of sugar.

Ideal for diabetics or. to regulate optimal blood sugar levels are mineral water and unsweetened tea. Green tea in particular has a positive effect on blood sugar levels thanks to the ingredient epigallocatechin gallate (EGCG), which inhibits the activity of an enzyme that promotes type 2 diabetes.

Another plus: EGCG slows down the breakdown of starch from carbohydrate-rich foods.

3. Tip: Get enough exercise

Sports reduce blood glucose levels, because glucose is burned during energy consumption. On the other hand, being overweight for a long period of time, which often results from a lack of physical activity, can promote elevated blood glucose levels.

With each kilogram too much the insulin need rises. If you lose weight, you can permanently lower your blood sugar level, because physical activity improves insulin sensitivity and thus sugar metabolism.

Endurance sports such as jogging, cycling, walking or swimming are particularly recommended. The latter is also suitable for people who are overweight, since the joints are hardly stressed. Diabetics should exercise for half an hour three times a week.

4. Tip: Avoid stress

Under stress, the body produces cortisol. The stress hormone, together with other hormones, causes the blood sugar level in the body to rise. Therefore, the more relaxed you are, the better it is for your blood sugar level.

The everyday life of many people is very stressful nowadays. Relaxation exercises are a good way to prevent it from developing in the first place, for example through yoga or autogenic training.

Everyone has to find out for themselves what helps them best. It is simply important to consciously incorporate relaxation breaks and downtime in order to calm down.

In addition, it helps to get enough sleep to avoid stress, because too little sleep causes the stress hormones and subsequently in turn the blood sugar level to rise.

By the way: When the blood glucose level is too high, it becomes noticeable through various symptoms, for example, irritability, fatigue, listlessness, severe thirst and dry mouth. If this occurs more frequently, blood glucose levels should be checked.

Better blood sugar levels – Summary

An elevated blood glucose level is often the harbinger of diabetes. This disease can affect and even shorten life. Keeping the blood glucose level in balance is therefore the most important goal of the treatment of diabetes, which is one of the most common diseases of the population.

The following tips can help to reduce the values permanently. Small changes in diet and lifestyle are often all that is needed. Both insulin production and the rise in blood glucose levels can be favorably influenced in this way.

The right diet, together with sufficient exercise, is the key to healthy blood glucose levels. Another cause of diabetes is stress. Sufficient relaxation phases are therefore very important.

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