For patients with diabetes, their blood sugar levels are a daily concern. But the rest of us rarely (or ever) even consider it. That might be a mistake.
Your blood sugar levels can consistently run on the high side, even if you aren’t diabetic. The problem with this is that over time, high blood sugar can lead to insulin resistance, which can lead to diabetes. Over time, hyperglycemia (high blood sugar) can also damage your nerves, organs, and blood vessels.
If you suspect high blood sugar, you should see a doctor to get tested. Symptoms of hyperglycemia can range from frequent urination and increased thirst, to blurred vision and difficulty concentrating. You might also feel fatigued on a regular basis.
If your blood sugar does appear to be high, your doctor might advise you that you’re at risk of developing diabetes. The following steps can help you get back on track, but please keep in mind that these tips are not medical advice for those who have actually developed diabetes. For proper management of the condition you will need more intensive medical care.
Avoid simple carbs. Simple carbohydrates, like sugar and white flour, are digested quickly and cause blood sugar spikes. Opt for whole grains, legumes, and veggies instead.
Pair your nutrients. Those complex carbs should be paired with a protein source, which extends digestion and prevents sharp increases and decreases in blood sugar.
Monitor your fiber intake. Depending upon your caloric needs, you should be eating between 25 and 38 grams of fiber daily. Dietary fiber has been shown to reduce the risk of diabetes, cardiovascular disease, and even some cancers.
Sleep. When you’re chronically sleep deprived, your body will release a stress hormone called cortisol, which has been associated with diabetes risk. Your hormones that regulate appetite and metabolism can also be thrown off balance. So, take the appropriate steps to ensure that you’re getting at least 8 hours of quality sleep each night.
Exercise daily. When you exercise, your muscles require glucose for energy. Pulling that glucose from your bloodstream will help to reduce blood sugar levels.
We really must stress the importance of visiting a physician if you suspect high blood sugar. If you’re concerned about your weight as well, schedule an appointment with us and we’ll discuss a nutrition plan to help prevent disease.