Expert reveals 5 simple tips to help you keep your blood sugar under control

Don’t worry if your blood sugar levels change throughout the day – just make sure you establish a healthy routine. That’s the advice of a doctor in an interview with Business Insider.

Constantly monitoring blood sugar levels with wearable devices has become a new wellness trend, with people monitoring changes after every meal or activity. However, Dr. Deena Adimoolam, a specialist in diabetes, obesity and endocrinology, doesn’t think much of this hype.

“I don’t see any benefit in monitoring blood sugar for those who have never been diagnosed with prediabetes or diabetes,” she says, adding that it’s a mistake for most people to think that a sudden rise in blood sugar after eating is a problem.

Read also

I lost 22 kilograms by stabilizing my blood sugar – with these tips I managed it

“Blood sugar levels fluctuate throughout the day.” “It’s not normal to have the same blood sugar levels throughout the day,” Adimoolam said.

It is important to understand your blood sugar levels, whether you have diabetes or prediabetes, which could develop into type 2 diabetes over time.

To know whether blood sugar levels are healthy, patients should talk to their doctors about the hemoglobin A1C levels in their blood. If these are below 5.7 percent, this is normal and not a cause for concern, says Adimoolam.

To prevent prediabetes and diabetes, she recommends simple healthy habits such as stress management, adequate exercise and good sleep.

Identify hidden sources of sugar in your diet – and avoid them

Everything you eat can affect your blood sugar, and that’s not a bad thing. However, too much sugar poses health risks.

Sodas, candy, and pastries are obvious sources of problems. But flavored yogurt, condiments, and other processed foods can also contain unexpected amounts of sugar. Even fruit juice with natural sugar can add up. That’s in contrast to whole fruit, which also contains fiber that slows the absorption of sugar.

Experts recommend consuming no more than 20 to 25 grams per day.

Sugary treats and drinks can cause people to consume more calories than they need, which over time promotes weight gain and a higher risk of chronic diseases such as type 2 diabetes.

Understand your body fat percentage

Obesity is a known risk factor for developing type 2 diabetes. Body mass index is often used as a starting point to determine obesity, but it is not a perfect indicator of overall health.

A better way to understand chronic disease risk and manage weight is to look at body composition, the ratio of body fat to fat-free mass. It’s measured with a scan that uses X-rays to determine how much muscle, bone and fat is in the body.

For overall health, it is especially important to pay attention to belly fat, specifically fat that accumulates in the middle of the body and plays around the organs. This visceral fat is associated with health risks.

Exercise often instead of doing irregular workouts

Another major risk factor for prediabetes and type 2 diabetes is spending too much time sitting down, studies show. In contrast, getting more exercise in your daily life boosts your mood and energy, keeps your metabolism healthy, and offers many other health benefits.

“Avoid being idle. Exercise or go for a walk if you can,” says Adimoolam.

Even just walking a few minutes throughout the day or taking a few hundred more steps per day can make a difference, according to some studies. Not only is exercise good for blood sugar levels, it can also help prevent other health risks such as heart disease and cancer and improve quality of life as we age.

Sleep against high blood sugar

It sounds unspectacular, but good sleep is also an important factor in controlling blood sugar. “Focus on getting the right amount of sleep,” says Adimoolam.

Most adults need seven to nine hours of sleep a night, neuroscientists say. Too little sleep can raise blood sugar levels and even increase the risk of overeating and weight gain, studies show.

Read also

A cardiologist reveals: With this nutritional tip you can protect your heart

Reduced Stress with mindfulness

An important and underestimated factor in blood sugar levels is stress. The hormones associated with mental and physical stress over time can interfere with healthy blood sugar levels.

Adimoolam recommends meditation, mindfulness and positive thinking as some strategies for managing stress. Studies suggest that gentle, relaxing exercises such as Tai Chi can help reduce stress and improve health parameters such as blood pressure and blood sugar levels.

Read the original article on Business Insider.