Tuesday, June 2, 2020

10 Easy steps: How to reduce blood sugar level

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10 Easy steps: How to reduce blood sugar level

10 Easy steps: How to reduce blood sugar level

Blood Sugar Level
Let us understand the terminology blood sugar level - Blood sugar level or blood glucose level is the concentration of glucose present in the blood of humans. In layman's language, we all need the energy to perform our basic routine life and sometimes, the tasks or set of activities which we have planned for us.

Thus, the food we consume is directly proportional to the level or the concentration of sugar in our blood. How? Very Simple - our bodies digest the food we eat in the stomach and when the stomach digests food, the carbohydrate in the food is broken down in its simplest form that is glucose. This glucose is stored in the skeletal muscle and liver cells in the form of glycogen which is a long-chain form of carbohydrate molecules and is the primary source of energy.
The glucose flows in the bloodstream at a certain concentration and provides energy to the body cells.
In humans, a blood glucose level of four grams, or about a teaspoon in the blood of a 70 kilogram or 150 lb, is critical for normal function in a number of tissues and just for information, the human brain consumes approximately 60% of blood glucose. 
How blood sugar level is calculated? 

Blood sugar levels never remain constant in a day. For example, the blood sugar levels are usually the lowest in the morning, before the first meal of the day, and rise after meals for an hour or two. The unit of the measure of sugar concentration is millimole, which in simple terms is the concentration of chemical species in particular of a solute in a solution or the amount of substance per unit volume of solution.
For a majority of healthy individuals, normal blood sugar levels are as follows:
  • Between 4.0 to 5.4 mmol/L (72 to 99 mg/dL) when fasting [361]
  • Up to 7.8 mmol/L (140 mg/dL) 2 hours after eating

Blood sugar level above 200 mg/dL is referred to as Hyperglycemia.
Symptoms of High blood sugar level:

  • Frequent Urination
  • Weakness
  • Headaches
  • Blurred vision
  • Irregular heartbeat
  • Improper functioning of kidneys.
  • skin problems
  • inefficient healing of wounds

Well, if your body has any of these symptoms, there might be a slight need to worry about as any of these symptoms might be a symptom of Hyperglycemia. But, it doesn't mean that it cannot be cured or increased blood sugar level cannot be lowered.
Here are ten great ways to reduce your blood sugar level.

1) Your menu at the plate:

Foods rich in fiber: Foods that reduce your blood sugar level should definitely be a part of your menu. Food having a high degree of fiber should always be included in your diet. This food not only controls your digestion but also help to reduce your blood sugar level. Well, as these contain fibers, it plays a role in absorbing sugar and thus increased sugar levels can be controlled.
Examples of this type of product are vegetables, fruits, whole grains, oats and nuts, and salads.
Fruits rich in natural water: Fruits that contain a lot of water balance the sugar molecules inside the body and thus help in lowering sugar levels. Please note that these fruits should be consumed as a whole.
Examples of this type of fruit are berries and grapes.
Garlic: Well, garlic is among those ingredients which are rich in treating a lot of diseases. It not only boosts immunity but also helps to reduce blood sugar levels. This is because it helps in the regulation of the hormone insulin - a major player of blood sugar level. Garlic strongly effects when eaten raw but it can also be used in cooked meals.

2) Keeping yourself hydrated:
Water is such a natural resource which taken in abundance can effectively reduce the risk of many perilous diseases. Water is the best solvent and it dilutes or absorbs the unused sugar and also the toxic substances in the body. It not only prevents dehydration and keeps the liquidity of the body fluid working well, but it also helps the kidneys to flush out the excess sugar. Thus, the most easily available natural resources are the best way to reduce the blood sugar level.

3) Exercise and Yoga: 
   We live in an era where our body if not stimulated properly is likely prone to many of diseases. We should keep our body parts' functioning well in order to escape from a wide range of diseases. Exercising regularly and practicing yoga can bring phenomenal changes in our lives and thus help in not only lowering blood sugar level but also to sidestep other health problems.
4) Controlling Stress:
 Stress nowadays is a part of life of every individual. However, keeping oneself away from stress can lead to a normal healthy life. Stress can be managed by a sound sleep that a human body needs and doing meditation and yoga asanas.

5) Healthy weight:
It is said that fit people are alive and kicking. Their wellbeing also brings success to them. The body weight should always be in proportion to age and height. A proportionate body weight keeps away a lot of diseases. Thus it is recommended to eat healthily and exercise for a properly toned body who's each and every cell gets the right amount of energy to function.
If the bodyweight is more than normal, then you are likely to be susceptible to a lot of health problems.

6) Proper Sleep:
Sleeping eight hours a day is considered a perfect duration needed to relax your body cells and thus this will lead to better functioning of the body. Therefore, it is requested to take a proper sleep which will also reduce the stress and ultimately the blood sugar level.

7) Less Intake of Carbohydrates:
The glucose molecule is nothing but a combination of carbon-hydrogen and oxygen, and so are the carbohydrates. Thus, the intake of food rich in carbohydrates can significantly raise the blood sugar level, and hence food products that contain carbohydrates should be avoided to control blood sugar level. The food rich in carbohydrates that should be avoided is rice, potato and dairy products.

8) Random blood sugar tests:
Random tests on your sugar level should often be conducted either in the clinic or even at home. These tests will keep a watch on your sugar level and will alarm you when to control it.

9) Intake of proteins:
Intake of protein-rich food helps to stabilize your blood sugar levels. There is a lot of difference between carbohydrates and proteins. Right proteins taken in right amount helps a lot in maintaining blood sugar levels.

10) Avoid your sugar tooth:
Some people have a great carving of sugar-sweetened food products. Everything if taken under control is good but an overdose of anything leads to its hazardous consequences. High blood sugar patients should always keep distances to sugar-coated products like sweet beverages, sweet fruit juices, cakes, and pastries, etc.

Like we all read that the steps to reduce blood sugar levels are so easy and can be followed effortlessly. Every second person under a particular age group is turning diabetic or experience random blood sugar levels. Diabetes can lead to alarming conditions if not controlled properly or taken care of. Keep healthy and follow the principle, prevention is better than cure!


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