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There are several ways to control your blood sugar levels, like doing simple exercises, following a diabetes diet, etc. However, when your condition goes beyond your control, you may need to embrace some lifestyle changes to bring the disorder under control. Lifestyle changes are mostly recommended for those diagnosed with Type 2 diabetes as well as for those living with a higher risk of developing condition.
1. Involvement in physical activities
Involving yourself in any form of reasonable physical activities or doing exercise for 90 minutes will allow you to manage your blood glucose levels in an efficient way. Physical activities include:
Cycling on an even land
Mowing your lawns
However, if you feel tired while involving in above-mentioned activities, it is better to be safe and discontinue them.
2. Maintaining a healthy weight
Obesity or being overweight is the main cause for the spike of blood sugar levels in your body. Thus, it is vital for you to maintain a healthy weight to bring your blood glucose levels to a normal level. You can follow a healthy diet plan that contains more protein and fewer carbohydrates. Moreover, eating more calories than those you burn is the main reason for the increase in insulin levels. Consuming a mixture of vegetables and fruits will significantly decrease the diabetes jeopardy. Avoid eating foods that are rich in hydrogenated fat, sugar, and saturated fat. Moreover, maintaining your BMI from 18.5 to 24.9 will allow you to control the condition effectively.
3. Quit all types of alcohol drinks
Usually, alcoholic drinks have the tendency of dehydrating your body. This will boost the levels of blood glucose in your body and will lead to further health complications, such as cardiac arrest or stroke. If you need to drink on special occasions, it is better and safe to know the amount well in advance by consulting your family doctor.
4. Quit your smoking habit
Diabetics are more prone to a variety of health problems, such as eye infection, kidney disease, stroke, blood vessel ailment, foot problems, nerve damage, etc., smoking will further increase the chance of suffering from them. Therefore, quitting your smoking habit will allow you to manage your diabetes easily.
Following the right diet will allow you to have better control over the levels of your blood glucose. Although, it is difficult to follow the diet, it is essential for you to protect the health of your body from further complications, such as stroke or heart attack. Here are the best foods that will aid you greatly in controlling your insulin levels:
Add fish to your regular diet
Fish is one of the healthiest foods on the planet, particularly those fatty fish rich in omega-3 DHA and EPA fatty acids. Eating a variety of fish such as salmon, herring, sardines, mackerel, and anchovies will not only control your insulin levels, but it will also improve the health of your heart. Adding fish to your regular diet will offer you the required protein, make you feel full, as well as improve your metabolism.
Eat low-calorie foods, such as leafy vegetables
Leafy vegetables are not only low in calories, but they are nutritious. Consuming kale, spinach, and other leafy greens will offer you the essential nutrients, such as minerals, vitamins. They also contain vitamin C which plays a vital role in reducing the blood pressure as well as blood glucose for type 2 diabetics. Moreover, the antioxidants in the green leaves will greatly protect the health of your eyes, as well.
Incorporate cinnamon into your foods
Cinnamon not only adds flavor to your foods, but it will also aid you significantly in controlling your insulin levels. This is because this spice is rich in antioxidants, which have the ability to lower the glucose levels besides improving the insulin kindliness. It also has the power to lower the levels of triglyceride as well as cholesterol. Taking one tablespoon of cassia cinnamon per day will help you greatly in improving your overall health.
Use egg with your regular meals
Eggs are the wealthy sources of protein, which will considerably aid you in controlling your blood sugar levels. As they make you feel full quickly hence you will not consume more calories. Eating more calories is the major cause of increasing the levels of blood glucose in your body. Consuming two eggs per day with your protein-rich diet will offer you the best results