Type 2 diabetes has become a growing problem in the North America, as well as around the world, driven by diets that suit a fast-paced lifestyle but don’t provide the best nutrition to fuel the human body. Maintaining healthy blood sugar levels is key to preventing many diseases. If you are concerned about rising blood glucose levels, here are a few tips for keeping them under control, so you can avoid diabetes medications or prevent the need for increasing your dosage.
Make Your Diet Healthier
Changing your diet can help to lower high glucose levels and prevent the onset of metabolic syndrome that leads to type 2 diabetes. A “clean” diet focusing on fresh fruits and vegetables, legumes, unsaturated fats, and fewer carbohydrates can help maintain healthy blood sugar levels. Avoiding processed foods should be a part of your effort to improve your diet to control your blood glucose levels.
Start a Regular Exercise Routine
Exercise not only helps lower your body’s blood glucose levels, but it also helps to reduce insulin resistance that prevents your body from utilizing insulin efficiently, which can often lead to type 2 diabetes. At least 30 minutes of exercise five times per week can help you manage your blood sugar, so you can avoid serious damage to blood vessels caused by high glucose levels in the body. Nearly any exercise will do, from simple walking to more vigorous cardio routines, so if you want to reduce blood sugar levels, get moving and keep your body moving on a regular basis.
Lose Weight
Carrying excess weight causes insulin resistance in the body, which is associated with high blood glucose levels. Losing that extra weight can help to increase sensitivity to insulin, lower blood glucose levels, and manage or even eliminate type 2 diabetes. Maintaining a healthy diet and increasing your exercise also help you to manage weight and lower blood sugar.
Add More Fiber to Your Diet
Medical experts note that our modern diet does not provide sufficient fiber to maintain good health. Fiber is a carbohydrate found in vegetables, whole grains, legumes, and fruits. Not only does fiber help to keep your gastrointestinal system functioning well, but it also slows digestion and the absorption of glucose. Fiber can reduce cholesterol levels, support heart function, and reduce your risk for some types of cancers. By adding more fiber like oats, berries, nuts, avocado, and beans to your meals, you can reduce blood glucose levels.
Eat More Garlic
A 2014 review of studies on garlic consumption by Bayan, Koulivand, and Gorji confirmed that garlic can help to reduce blood sugar levels, lower cholesterol, and improve heart function. Adding raw garlic to salads, soups, and main dishes will provide additional support for blood sugar control and other health goals. If too much garlic causes intestinal distress, you can choose garlic supplements to use on a daily basis.
Try a Probiotic
Science is providing new evidence backing up the importance of a healthy intestinal microbiome to overall health. This is also true for high blood sugar levels. Good gut bacteria produce compounds called “butyrates,” which help to support good bacteria in the intestines. These compounds help to improve insulin sensitivity and also support good immune system function. Spore-based compounds are the most desirable type of probiotic for helping to manage blood glucose, so add a supplement to your daily regimen to help manage or even prevent type 2 diabetes.
Managing blood sugar levels is critical to your overall health and can help prevent serious medical issues, such as kidney disease, blindness, and heart disease. Talk to your doctor about ways you can reduce your blood glucose levels and whether you need to take additional medication to control your type 2 diabetes.
