Medication is often vital in managing diabetes and maintaining blood sugar control, especially for people who require insulin. However, regardless of the type and severity of your diabetes, healthy habits significantly influence diabetes control.
They’re also mandatory if you’re interested in reversing high blood sugar levels, a process that can prevent the many health complications of full-blown type 2 diabetes.
Kadie E. Leach, MD, is an internal medicine specialist in Lanham, Maryland, who has significant expertise in managing diabetes, arthritis, hypertension, and other chronic diseases.
Part of Dr. Leach’s success lies in her commitment to patient-focused health care that balances the benefits of medication with education and comprehensive, holistic strategies for overall well-being. Read Dr. Leach’s tips for effective blood sugar control.
Take the following steps to help manage your blood sugar levels.
Eat whole foods like fruits, veggies, whole grains, lean proteins, and healthy fats. These foods provide nutrients your body needs for more stable blood sugar levels.
Carbohydrates, which your body converts to glucose, have the most significant impact on blood sugar.
Complex carbohydrates like whole grains, legumes, and vegetables are the best choice for blood sugar control. These foods are digested more slowly, leading to a gradual rise in blood sugar.
On the other hand, simple carbs like those found in sugary beverages, white bread, cakes, cookies, and chips break down and enter the bloodstream faster, causing a quick and often dramatic spike in blood sugar.
Dr. Leach also recommends fiber-rich foods, including vegetables, fruits, whole grains, and legumes. Fiber slows sugar absorption, helping improve blood sugar levels.
It’s also essential to balance your carb intake by including fats and proteins in your meals and snacks. Dr. Leach may recommend the support of a registered dietitian to help you establish these healthy dietary habits in your daily routine.
Insulin is the hormone produced in the pancreas that your body requires to metabolize glucose (blood sugar). Physical activity helps your body use insulin more efficiently.
Build up to at least 150 minutes of moderate aerobic exercise per week, such as walking, cycling, or swimming. Strength training exercises help increase muscle mass, which helps improve insulin sensitivity.
Drinking enough water gives your body the fluid it needs to perform normal processes and make urine to flush out waste products. When your blood sugar is too high, your kidneys flush out excess sugar through urine. Try to get at least eight glasses of water a day. Avoid sugary drinks though, as they can spike your blood sugar levels quickly.
Chronic stress can affect blood sugar levels. Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or hobbies that relax you. Regular exercise and consistent sleep patterns help reduce stress and help maintain normal blood sugar levels.
Lack of sleep can affect hormones that regulate blood sugar and insulin. Adults require 7-9 hours of quality sleep per night. To improve your sleep quality, keep a regular sleep routine and create a restful environment in your bedroom.
Regular monitoring helps you understand how different foods, activities, and stress levels affect your blood sugar. Use a blood glucose meter to check your levels as advised by Dr. Leach. She may ask you to check your blood sugar at certain times, like first thing in the morning and before or after meals.
Eating smaller, more frequent meals throughout the day can help prevent blood sugar spikes and dips. Aim to eat every 3-4 hours and include a balance of protein, fiber, and healthy fats in each meal.
Achieving and maintaining a healthy weight can significantly improve blood sugar control. If you're overweight, losing even a small amount of weight can make a big difference. Focus on a nutritious diet and regular exercise to reach your weight goals.
Schedule a visit with Dr. Leach today for more help managing your blood sugar levels and maintaining optimal health. Call the office or request a visit online.
