What You Must Do To Manage Blood Sugar Issues
When I was younger, I remember that many of our family plans would be derailed by my mother’s blood sugar problems. I didn’t even know what blood sugar was. I just thought my mom was being dramatic and ruining our trip to Disneyland. But, after having my own low blood sugar incident—complete with a frightening temperature drop, nausea, faintness, and difficulty seeing—I realized that my mom was not being dramatic. Having blood sugar problems is no joke. It can be absolutely terrifying and make one feel like they need to be rushed to urgent care, when really, they just need some quality nutrients. Some individuals are just more prone to having blood sugar levels affect their overall sense of wellbeing than others. But if you are one of them, then you need to learn to manage it. Here are important things you should do to maintain healthy blood sugar levels.
Watch your simple carb intake
While you don’t need to go on a no-carb diet to manage blood sugar levels, you should know that simple carbohydrates such as white bread and pasta turn into sugar in your body quickly, and can cause blood sugar spikes. A low-carb diet has been found to be effective in managing blood sugar levels.
Exercising regularly actually increases your body’s insulin sensitivity. In other words, it trains your insulin to kick in sooner in the presence of sugar, bringing those blood sugar levels down.
Eat more fiber
Getting plenty of fiber in your diet is a great way to cover your own back, should you accidentally eat too many carbs. Fiber slows your body’s absorption of sugar, preventing those terrible blood sugar spikes.
Eat five or six small meals a day
If you have blood sugar problems, you can’t get away with only eating two or three times a day. You need to eat five or six small meals a day—that word small is important, however, since portion control is also important to blood sugar control.
Don’t go more than 12 hours without food
It’s crucial that you don’t go more than 12 hours without food if you suffer from blood sugar issues. If you eat dinner at 6pm, and wake up at 8am, make sure to have a small, high protein or high fiber snack around 8 or 9pm.
Put snacks in these places
Keep high fiber, high protein, low sugar snacks in the center divider of your car, all of your purses, your desk, your carry-on travel bags, and even your coat pockets.
Plan your days well
Every day, take five minutes to think about how your day will play out. Identify pockets of time when you can have a snack, and make sure you have one then. Otherwise, a meeting that runs long could mean you go too long without food, and become faint during a presentation.
Not sleeping enough increases your appetite, which can lead you to eat too much and cause blood sugar spikes. Sleep deprivation also increases stress hormones in the body, which can affect blood sugar levels.
As we mentioned before, stress hormones and blood sugar instability have a relationship. Increased cortisol can increase blood sugar, so it’s important to manage stress in your life.
Drink enough water
Staying hydrated keeps your kidneys in working order and your kidneys flush out excess sugar in your blood. You can’t afford to become parched if you suffer blood sugar highs and lows.
Be difficult and bossy if you have to
Don’t feel insecure about making those around you accommodate your needs. If the whole car needs to pull over so you can get a snack and not faint, so be it. It’s better to inconvenience people a little in that way, than a lot by having to take you to urgent care.
Being aware of your appetite, and when you’ve consumed sufficient calories, is important for managing blood sugar levels. So, eat slowly. Eating quickly introduces sugars into your body too rapidly.
Know your low glycemic foods
Get familiar with the low glycemic food chart. This chart basically tells you how quickly food gets turned into glucose in your body, and emphasizes foods that take a long time to make that transition.
Get enough magnesium
A magnesium deficiency has been linked to blood sugar issues, so make sure you’re getting enough of this nutrient in your diet. Almonds, pumpkin seeds, and bananas are all high in magnesium and easy to carry wherever you go.
Never ignore the signs
Become familiar with early signs of a blood sugar drop. If you feel slightly faint, see squiggly lines in your eyes, feel your body tingling, or experience a temperature drop, then you need to take action to manage your blood sugar right away. Stop what you’re doing, and address it immediately.