Monday, December 23, 2013

Lower My Blood Sugar At Home

Skip the dessert plate if worried about blood sugar levels.

Blood sugar, or glucose, is made from consuming carbohydrates which the body uses for energy, according to WebMD. Insulin is a hormone produced in the pancreas that helps the body's cells use glucose. High glucose levels result in insulin entering the bloodstream, and high blood sugar levels can mean a number of health issues including diabetes and eye, kidney and nervous system damage. Prevent high blood sugar levels with a healthy diet, regular exercise and time for you.


1. Get plenty of rest. Sufficient duration and quality of sleep helps the body's ability to regulate insulin production, according to Diabetic Living. Keep bedtimes and wake-up times consistent, avoid late-night caffeine indulgences and exercise early in the day, to promote restful sleep.

2. Cut down on caffeine intake. Coffee, tea and other caffeinated beverages raise blood sugar levels in those with Type 2 Diabetes, according to Diabetic Living, as caffeine in the body releases adrenaline, which raises blood sugar levels. Switch to decaf if possible, and limit caffeinated beverages to four a day or less.

3. Exercise regularly. Exercise helps the liver produce glucose, which is required for energy, but it also maintains levels throughout the day, if you exercise in the morning, when glucose levels are low from sleeping.

4. Regulate your carbohydrate consumption. Pasta, corn, fruit, yogurt and milk can all raise blood sugar levels. While men require about 60 to 75 grams of carbs per meal and women require 45 to 60 -- count your carbs at each meal. The body burns carbohydrates quickly and turns them into glucose for energy, but over-consumption results in too much glucose production, meaning high blood sugar levels.

5. Relax; stress and tension cause the body to react with the fight-or-flight response, resulting in adrenaline and other hormone production. This flood of stored energy includes fat and glucose, thus raising blood sugar levels.

6. Cut down on the sweets. Chocolate, sugary baked goods and candy will obviously increase blood sugar levels, so limit your intake and remember to eat whole grains and low-sugar foods to counterbalance the sweets you do eat.

Tags: blood sugar levels, sugar levels, blood sugar, blood sugar, high blood, high blood sugar