Have you have been newly diagnosed of developing diabetes symptoms? Did you ever experience a rise in or a fall of your glycaemic index? Occasions such as stress are familiar to everyone, do you ever have such feelings ? Hence, it is necessary to equip oneself, make the key decisions much earlier and cannot afford to lose much time if he or she wants to turn the scale of the fight.
If one gets to have high blood glucose levels then the correct measure to be taken first should be consulting a doctor and then alter one’s behavior.
The lifestyle modifications typically include focusing on two primary components: Some of the aspects of lifestyle changes that the treatment entails include the following:
- Exercise
- Diet
Let’s delve into the first component, Exercise:Now that is out of the way let us venture into the first of the component, Exercise:
- A good start that one could make when planning to manage high blood sugar has to do with a particular lifestyle change that one could effect easily, for instance, take a 20-minutes’ walk after a meal. Ideally it should take about an hour Though recommended time for any class is about an hour and fifteen minutes is the absolute minimum. Most people exercise through walking and though it does not seem like a serious activity it has a way of helping in the management of blood sugar.
- A good advice regarding the changes in personal factors for a better health state is to advise the prospects gym.
- However, to some extent, it is important to observe that, by incorporating the strength workouts as part of the physical activities into the training, great improvements can be achieved.
- Strength training has one advantage in merchandise blood glucose regulation by appropriately reduces the amount of fluid, which is retained in the body. Regarding to the muscle mass, when such gets added, the bods capacity to regulate the amount of glucose in the bloodstream through the blood sample record is extremely enhanced.
Let’s delve into the Second component, Diet:Let’s delve into the Second component, Diet:
- It is advised to avoid White Rice, Sweets and Potato as they fall under the high glycemic index that raises the blood sugar level.
- Glycemic index or GI is a measure that shows how a specific type of food can raise the levels of glucose in blood stream. Choose items with low GI to reduce the effects implicated in increased glycemic index values.
- The foods to avoid when managing your GI are chips and sweet corn while popcorn with no added sugar can be allowed. So, to make sure that the blood sugar levels do not shift, one has to avoid soft drinks, candies and sweets.
- To assist in the regulation of cravings, one should consider getting involved in a high protein diet which has lean meats, egg whites and high fiber foods in it. Protein and fiber products help in managing hunger well since they are bulk-forming agents.
- Sugary fruit juices can spike the blood sugar levels and therefore Should avoid them while taking GOLO diet and rather consume whole fruits. Try to reduce the intake of high GI vegies like potatoes and beet; opt for carrots onions and different types and forms of green-leaf vegies for the nutrients.
- Select for healthy foods to aid in nutrition and proper health functioning.
It is also important to note that getting adequate sleep of 8 hours every night is crucial for good health and well being. One should not work for long hours without rest because stress is likely to cause fluctuations in things like cardiosine. People who are engaged in night work or jobs that require lots of stress may cause changes in the levels of blood sugar.
In case the person is unable to achieve a full eight hours of sleep, it is advised to sleep for six hours at night and then perhaps have short naps in between the day. Indeed, water intake is paramount in controlling the amount of sugar in the body; it is recommended that you should drink not less than 3 liters of water per day.
If for instance you realize that there are signs that show that your blood sugar levels are high and you observe things such as increased thirst and increased frequency of urination, do not miss water thinking that it would help lower the levels of sugar in the blood. On the contrary, taking more water can help regulate diabetes and the levels of glucose in the body.
Mentioning, there are four non-pharmacological interventions: first- adequate amount of rest, and second- proper hydration; the third one is physical activity. Sit less and move more, but more gently than in the previous suggestion, do not sit for more than an hour at a time without getting up and moving around. Use bicycles or public means, but avoid sitting in a car or taking a taxi all the time.
Conclusion:
So, it is advised to take enough rest, ensure the reduction of stress, drink water as and when required and engage in exercise regularly in order to ensure that you have the best of healthy life.