How to Control High Blood Sugar Levels: Symptoms, Causes, Solutions

High blood sugar levels are extremely common today. In fact, according to World Health Organization, in 2015 about 2.2 million deaths were attributable to high blood sugar. It’s obvious why we should pay close attention to our blood glucose levels.

Common Symptoms of High Blood Sugar

People with diabetes or just high blood glucose levels can have many different symptoms, but some of the most common ones include:

  • Fatigue
  • Increased thirst
  • Increased appetite
  • Increased urination
  • Blurred vision
  • Weight loss
  • Slow healing of wounds
  • Reoccurring infections
  • Excess belly fat
  • Trouble focusing

What Causes High Blood Sugar?

A number of different factors can lead to Hyperglycemia or high blood glucose. Some of them include:

  • Stress, especially chronic stress
  • Eating too much, especially snacking too much between meals
  • Sedentary lifestyle
  • An infection
  • Certain drugs such as steroids.

How to Treat Hyperglycemia

If you have chronic high blood sugar levels, it’s important to know that this condition can lead to Type 2 diabetes. However, this is not inevitable – if you eat healthily, exercise regularly and minimize stress, you can even completely reverse it.

Diet

Avoid sugar completely – no refined (white or brown) cane or beet sugar, high fructose corn syrup or anything of the sorts. In fact, avoid junk food altogether – say goodbye to candies, biscuits, lollies, chips, baked goods and anything that contains high levels of sugar and fat but no fiber, protein, vitamins and minerals.

Try eating plenty of healthy fats, protein and complex carbs, but avoid simple, processed carbs such as white flour. Also, try eating plenty of foods with a low glycemic index (GI) (those that range between 0 and 54), moderate amounts of medium GI foods and little to no high GI  foods.

  • Low GI foods include: eggs, broccoli, nuts, cherries, yogurt, onions, tomatoes, hummus, etc.
  • Medium GI foods include: brown rice, white rice, oatmeal, rye, baked potatoes, etc.
  • High GI foods include: white bread, doughnuts, instant mashed potatoes, dates, watermelon, etc.

Exercise

If you want to control high blood sugar, being physically active is incredibly important.

Weight training has been shown to be the best for treating insulin resistance, but any physical activity will do as long as you do it regularly (every day or every other day): bicycling, swimming, playing tennis, zumba… even brisk walks are great.

Stress management

We cannot avoid stress completely but we can control how we react to it. In order to minimize stress effects, practice yoga or meditation, walk in nature, listen to calming music, spend time with friends and family.

 

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