5 tips to control blood sugar: According to the World Health Organization, about 83 crore people worldwide have diabetes. This number is constantly increasing. If we talk about India, then 14 crore people have diabetes, so India is called Diabetes Capital of World in the world. Diabetes is a chronic i.e. long -term metabolic disease, in which blood glucose or blood sugar increases in the body. If it is ignored for a long time, it can damage the heart, blood vessels, eyes, kidney and nerves. Therefore, it is very important to control blood sugar. The problem in our country is that people start ignoring it despite being diabetes. Even diabetes patients take care of eating medicine. One day this disease becomes hostile. In such a situation, if you are suffering from diabetes, then take full care of it. Here 5 tips are being told which can prove to be a lifeline for you.
Sugar control tips
1. Take a solid and healthy diet – Improving your food and drinking habits is the most effective way to control sugar. Eat balanced diets at regular time throughout the day, including protein, whole grains and healthy fats. The American Diabetes Association advises that half of your plate should be filled with starchy vegetables like spinach, broccoli etc. After eating this, there will be no rapid bounce in blood sugar. Include foods with low glycemic index such as oats, without sweet Greek yogurt, barley and beans in your diet.
2. Exercise regularly- Blood sugar can be better controlled by increasing physical activity. Exercise increases the sensitivity of the body towards insulin, due to which the body uses glucose better. Walking fast for at least 150 minutes a week or medium level aerobic exercises like swimming. If there are diabetes, then it is also beneficial to walk lightly after eating. Training of strength twice a week also helps in sugar control. Be sure to consult a doctor before starting any new exercise routine.
3. Drink water- Keeping the body hydrated also plays an important role in blood sugar control. Drink at least 8 glasses of water daily and if you are physically active then you can also be more than that. Drink water like thirst. In the 2021 study, it was found that drinking sufficient amount of water can reduce the risk of type 2 diabetes. When the amount of water in the body is correct, the kidney works properly and removes excess sugar through urine. If you want, you can also consume flavored water without sugar tea or lemon and mint.
4. Get good sleep- Lack of sleep affects both producing insulin and sugar control. If you do not get enough sleep, then the level of cortisol in the body increases which can spoil blood sugar. Therefore, at least 7 to 9 hours of quality sleep is necessary every night. Adopt a regular sleep schedule and reduce the use of screen -like devices like mobile or laptop before bedtime.
5. Eat things rich in chromium and magnesium- Lack of micronutrients like chromium and magnesium is associated with diabetes and high blood sugar. Include chicken, whole grains, fruits and green vegetables and almonds in your diet for chromium. Magnesium reduces insulin resistance in the body and reduces the risk of diabetes. To get magnesium, include green leafy vegetables, pumpkin seeds, squash, tuna fish, avocado, beans and bananas in your diet.
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