Lowering blood sugars is an important health goal for people with diabetes. By keeping blood sugar levels within a healthy range, people with diabetes can help prevent long-term complications, such as heart disease, stroke, kidney disease, and blindness.
There are many different ways to lower blood sugars. These include taking medication, following a healthy diet, exercising regularly, and maintaining a healthy weight. In this article, we will discuss each of these methods in more detail.
If you are living with diabetes, it is important to work with your doctor to develop a blood sugar management plan that is right for you. Your doctor can help you set realistic goals, monitor your progress, and make changes to your plan as needed.
How to Lower Blood Sugars
Taking medication, following a healthy diet, and exercising regularly are all important ways to lower blood sugars.
- Take medication
- Follow a healthy diet
- Exercise regularly
- Maintain a healthy weight
- Monitor blood sugar levels
- Get regular checkups
- Make lifestyle changes
- Quit smoking
By following these tips, you can help lower your blood sugars and improve your overall health.
Take medication
If you have diabetes, your doctor may prescribe medication to help lower your blood sugar levels. There are many different types of diabetes medications available, and the best one for you will depend on your individual needs.
- Oral medications: These are taken by mouth and work by helping your body produce more insulin, use insulin more effectively, or block the production of glucose in the liver.
Examples of oral medications include metformin, sulfonylureas, thiazolidinediones, and DPP-4 inhibitors.
- Injectable medications: These are taken by injection and work by replacing or supplementing the insulin that your body produces.
Examples of injectable medications include insulin, glucagon-like peptide-1 (GLP-1) receptor agonists, and amylin analogs.
- Combination medications: These contain two or more different types of diabetes medications in one pill.
Examples of combination medications include metformin and sulfonylurea combinations, and metformin and GLP-1 receptor agonist combinations.
- New medications: New types of diabetes medications are being developed all the time. Your doctor can tell you about the latest options that may be available to you.
It is important to take your diabetes medication exactly as prescribed by your doctor. Do not skip or stop taking your medication without talking to your doctor first.
Follow a healthy diet
Eating a healthy diet is an important part of managing blood sugar levels. A healthy diet for people with diabetes includes plenty of fruits, vegetables, and whole grains. It also includes lean protein and low-fat dairy products.
- Choose whole grains over refined grains: Whole grains are a good source of fiber, which can help to slow down the absorption of sugar into the bloodstream.
Examples of whole grains include brown rice, quinoa, oats, and whole-wheat bread.
- Eat plenty of fruits and vegetables: Fruits and vegetables are low in calories and carbohydrates, and they are a good source of vitamins, minerals, and fiber.
Aim for at least five servings of fruits and vegetables each day.
- Choose lean protein and low-fat dairy products: Lean protein and low-fat dairy products can help to keep you feeling full and satisfied without raising your blood sugar levels.
Examples of lean protein include fish, chicken, beans, and tofu. Examples of low-fat dairy products include milk, yogurt, and cheese.
- Limit unhealthy fats: Unhealthy fats, such as saturated and trans fats, can raise your cholesterol levels and increase your risk of heart disease. Limit saturated fat to no more than 6% of your daily calories and trans fat to zero.
Examples of foods high in saturated fat include fatty meats, butter, and cheese. Examples of foods high in trans fat include fried foods, processed foods, and baked goods.
By following these tips, you can create a healthy diet that will help you to lower your blood sugar levels and improve your overall health.
Exercise regularly
Exercise is another important part of managing blood sugar levels. When you exercise, your muscles use sugar for energy. This can help to lower your blood sugar levels. Exercise can also help to improve insulin sensitivity, which means that your body is better able to use insulin to lower blood sugar levels.
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week: Moderate-intensity exercise includes activities that make you breathe harder and sweat, but you can still talk while you're doing them. Examples include brisk walking, swimming, and biking.
If you're new to exercise, start slowly and gradually increase the amount of time you spend exercising.
- Include strength training in your routine at least twice a week: Strength training helps to build muscle, which can help to improve insulin sensitivity and lower blood sugar levels.
Examples of strength training exercises include lifting weights, doing push-ups, and doing sit-ups.
- Find an activity that you enjoy and that fits into your lifestyle: If you don't enjoy an activity, you're less likely to stick with it. There are many different types of exercise to choose from, so find something that you find fun and that you can do regularly.
- Talk to your doctor before starting an exercise program: This is especially important if you have any health conditions, such as heart disease or arthritis.
By following these tips, you can create an exercise routine that will help you to lower your blood sugar levels and improve your overall health.