Maintaining healthy blood sugar levels is crucial for overall health and well-being. Whether you have diabetes or not, keeping your blood sugar levels within a healthy range can help prevent long-term health complications and ensure you feel your best every day. To help you with this, we’ve gathered some expert advice on how to maintain healthy blood sugar levels.
1. Eat a balanced diet: Registered dietitians recommend including a variety of nutrient-dense foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim to limit your intake of refined carbohydrates and sugary foods, as they can cause blood sugar levels to spike.
2. Monitor your carbohydrate intake: Carbohydrates have the most significant impact on blood sugar levels, so it’s essential to be mindful of your carbohydrate intake. Focus on consuming complex carbohydrates, such as whole grains, beans, and legumes, which can help stabilize blood sugar levels. Additionally, consider spacing out your carbohydrate intake throughout the day to prevent sudden spikes or drops in blood sugar.
3. Stay hydrated: Drinking plenty of water can help keep blood sugar levels within a healthy range. When you’re dehydrated, your body tends to release more stress hormones, which can cause an increase in blood sugar levels. Aim to drink at least eight glasses of water a day and limit your intake of sugary beverages.
4. Exercise regularly: Physical activity can help improve insulin sensitivity and lower blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Strength training can also be beneficial in managing blood sugar levels by increasing muscle mass and improving overall insulin sensitivity.
5. Manage stress: Chronic stress can have a significant impact on blood sugar levels, as it can trigger the release of stress hormones like cortisol, which can lead to elevated blood sugar levels. Implement stress-reducing techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices to help manage stress and keep your blood sugar levels in check.
6. Get enough sleep: Lack of sleep can affect your body’s ability to regulate blood sugar levels and insulin sensitivity. Aim to get at least seven to nine hours of quality sleep each night to help maintain healthy blood sugar levels and overall health.
7. Monitor your blood sugar levels: If you have diabetes, it’s essential to monitor your blood sugar levels regularly and make adjustments to your diet, exercise, and medication as needed. Work with your healthcare team to develop a personalized plan for managing your blood sugar levels effectively.
By following these expert recommendations, you can take proactive steps to maintain healthy blood sugar levels. Remember that everyone’s body is unique, so it’s essential to consult with a healthcare professional or registered dietitian to develop a personalized plan that meets your specific needs and goals. With the right strategies and support, you can effectively manage your blood sugar levels and enjoy better overall health and well-being.