There are several factors that can cause blood sugar to high rise: foods like carbohydrates, fiber, protein, and fats. Others can cause your sugar to go up as well like physical activity level, stress, alcohol, daily routine, certain medications, illness, menstruation, and menopause. how to approach these areas is to get into a positive and not so positive impact on how we feel and how we maintain healthy blood sugar levels every day. It’ll help you live a healthy and long life.
Carbohydrates, especially simple starchy carbohydrate fruits can raise up your blood sugar levels compare to the foods that contain protein and fats. Fiber, protein, and fats can blunt the rise in blood sugar level after a meal.
Aiming for a healthy balance of carbohydrates, protein, and fats in a meal can help you manage your blood sugar levels. But it’s important to choose smart carbohydrates, protein, and fats like vegetables, beans, whole grain, fruits, fish, nuts and seeds, avocado, and extra virgin olive oils.
If you’re wondering why it’s important to know this information because people with type 2 diabetes has more of a chance of having heart disease, four times of risk of having a stroke, nearly 70% of people over the age of 20 can get high blood pressure, it’s a high risk of going blind and you can lose some limbs. Management of type 2 diabetes places a tremendous burden on our healthcare system and yet it is a disease of poor choices. Diabetes can be very expensive as well.
Here are some proactive measures to prevent type 2 diabetes:
1) Start moving. Do at least about 150 minutes a week of physical activity a week (30 minutes a day in a five-day week). Physical activity diet-induced weight loss of 5-7% decrease the progression of type 2 diabetes by 50%. Vigorous physical activity can help prevent type 2 diabetes, high blood pressure, and high cholesterol. Regular exercise can decrease heart attacks, and strokes and improve the way of your healthy life.
2) Consider adding protein to your daily diet. Mix protein powder into your oatmeal in the morning, yogurt, and ever your soup. Add some to your orange juice to balance out your daily diet, mix with milk to add protein when you add milk to your favorite cereal. Whey protein can help insulin sensitivity and help your blood sugar level.
3) Eat a rainbow of life-giving and healthy antioxidants from a colorful variety of fruits and vegetables. These foods can help you thrive and fight accelerating aging.
4) Take a TV timeout or take a media fast. Your mind, body and soul need to take a time out from TV news, other energy time stealers. I myself like watching sports. Use your time to cook healthy foods for yourself and your friends and family, use the time to exercise. Do something that is not in your comfort zone.
5) Eat peanuts daily, it’s a healthy source of daily heart-healthy fats, helps manage blood sugar. Those who snacks on nuts regularly can lose weight more successfully.
6) If you have the crunch for exercise, then give interval a try. To get more metabolism out of each breath get a change of speed. Interval walking, running, jogging, swimming and etc. can increase your metabolism, endurance in less time.
7) Diabetics tend to lower level of importance of antioxidants glutathione. Healthy glutathione is associated with greater overall vitality, health, and longevity. You can build glutathione by eating grapefruit, avocados, spinach and other dark green vegetables.
8) Join the optimist’s clubs today. Optimists have lower inflammation, healthier hearts and live longer lives. Look at the bright side and strive.
9) If you exercise in the morning. Then you’ll sleep better at night. Morning moves tend to have a deeper sleep at night. Deep sleep is an age where we repair, rejuvenate and recover that also can keep you healthier and help your weight management. It get you better at dealing with stress, has better self-esteem and confidence.
10) Minimize your consumer, portion of starches and sugar. Processed foods like white flour, cakes, cookies, chip and etc. these are all turn into sugar in your body rapidly.
11) Consider supplements:
-Resveratrol, an antioxidant (anti-inflammatory) compound found in red grapes is shown to improve glucose tolerance and insulin sensitivity. In supplements, from studies have shown dose range between 50 and 400 mg a day.
Magnesium promotes healthy insulin production. Found in spinach, tofu, sunflower seeds, pumpkin seeds almond, halibut, sesame seeds black beans, swiss chards, broccoli, and lentils. In supplement form, consider up to 400 mg/day. The study was performed at Harvard University 85,000 women and 42,000 men who had no history of diabetes heart attack or cancer were studied. The magnesium intake was evaluated by using validated food frequency questionnaire every 2 to 4 years. Finding purpose a significant inverse association between intake and diabetes risk. A similar study found a protective role with higher intake of magnesium in reducing the risk of developing type 2 diabetes, especially in overweight women.
Magnesium is just one of these minerals that are essential for optimal health. One of the best ways to obtain magnesium is through diet. The best way to have magnesium are amaranth, sunflower seeds, quinoa, spinach, wild rice, tofu, almonds, halibut, brown rice, white beans, and avocado. If these foods are not part of your diet. Then you may want to consider supplementing magnesium.
Several more studies support the preventive role of magnesium with the regards of diabetic prevention. Drinking a lot of water and a significant effect was seen with magnesium being linked to a lower risk of dying from diabetes.
-Chromium (GTF)- 1000 micrograms (mcg) daily helps regulate blood sugar and improve insulin sensitivity.
12) Eat fish a few time a week found in deep sea water may benefit heart health and blood sugar level.
13) Eat smaller meals throughout the day rather than skipping meals and eating a real big meal at night. A frequent healthy snack that will help you keep your blood sugar level normal and still have energy. Nuts, seeds, cottage cheese, protein smoothies, greek yogurt, veggies, hummus.
14) Yoga and meditation.