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Keeping your blood sugar levels within the limits recommended by your doctor can be a challenge. This is because a lot of things change your blood sugar levels, sometimes unexpectedly. The following are some of the factors that can affect your blood sugar levels.
Food
Eating healthy is the key to a healthy lifestyle - with or without diabetes. But if you have diabetes, you need to know how your foods affect your blood sugar levels. It’s not just about the type of food you eat, it’s also about how much you eat and the types of food combinations.
- What to do:
Learn about carbohydrate calculations and portion sizes. The key to many diabetes management plans is learning how to count sugars. Carbohydrates often have the greatest effect on your blood sugar levels. For people who take insulin during meals, it is important to know the amount of carbohydrates in your diet, so you get the right insulin dose.
Learn which portion sizes are appropriate for each type of food. Simplify your meal plan by writing down the portions of your frequent meals. Use measuring cups or scales to ensure accurate portion sizes and accurate carbohydrate calculations.
Balance each meal well. As much as possible, plan for a good mix of starch, fruits and vegetables, proteins and fats for each meal. Pay attention to the type of carbohydrate you like.
Some carbohydrates like fruits, vegetables and whole grains are better for you than others. These foods are low in sugar and high in fiber which helps keep your blood sugar levels more stable. Talk to your doctor, nurse or dietitian about the best food choices and the right balance of food types.
Adjust your diet and medication. Too little food, especially insulin, in proportion to your diabetes medication can dangerously result in high blood sugar (hypoglycemia). Overeating can cause your blood sugar levels to rise too high (hyperglycemia). Talk to your diabetes healthcare team about how to best coordinate food and medication schedules.
Avoid sugary-sweetened drinks. Sugar-sweetened drinks are high in calories and low in nutrients. And since they cause a rapid rise in blood sugar, it is best to avoid such drinks if you have diabetes.
The exception is if you are experiencing low blood sugar levels. Sugar-sweetened beverages, such as sodas, juices, and sports drinks can be used as effective treatments to quickly raise blood sugar, which is very rare.
Practice: Regular physical activity helps your body use insulin more effectively.
These factors work together to lower your blood sugar levels. The harder you work, the longer the effects last. Even light activities such as housework, gardening or staying on your feet for extended periods of time can improve your blood sugar.
What to do:
Talk to your doctor about an exercise plan. Ask your doctor about which type of exercise is right for you. In general, moderate aerobic activity in most adults should be at least 150 minutes a week. Notice about 30 minutes of moderate aerobic activity one day most days of the week.
If you have been inactive for a long time, your doctor may want to check your overall health before consulting you. He or she can offer the right balance of aerobic and muscle-strengthening exercises.
Keep a practice schedule. Talk to your doctor about the best time of day for your exercise so that your workout routine is aligned with your meal and medication schedule.
Know your number. Talk to your doctor about what blood sugar levels are right for you before you start exercising.
Check your blood sugar levels. Check your blood sugar levels before, during and after exercise, especially if you are taking insulin or medicated drugs that lower blood sugar. Exercise can lower your blood sugar levels even after a day, especially if the activity is new to you or if you exercise at a more intense level. Be aware of warning signs about low blood sugar such as feeling shaky, weak, tired, hungry, light-headed, annoyed, anxious or confused.Look for patterns. Keep your blood sugar levels carefully every month. You may be able to predict fluctuations related to your period.
Adjust your diabetes treatment plan as needed. Your treatment may suggest changes to your diet plan, activity level, or ations for diabetes.
Check the blood frequently. If you are probably experiencing menopause or menopause nearby, talk to your doctor about whether your blood sugar levels should be monitored frequently. Symptoms of menopause can sometimes be confused with low blood sugar symptoms, so whenever possible, check your blood sugar before treating suspects to confirm blood sugar levels.
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Women with diabetes can use birth control in most forms without any problems. However, oral contraceptives can raise blood sugar levels in some women.Stress:
If you are under stress, the hormones that your body produces in response to chronic stress can raise your blood sugar levels. Additionally, if you are under extra stress, it may be more difficult to follow your normal diabetes management routine closely.
What to do: Look for patterns. Log your stress level on a scale of 1 to 10 by logging in your blood sugar level each time. Soon a pattern may emerge.
To occupy. Fight once you know how stress affects your blood sugar levels. Learn relaxation techniques, prioritize your tasks, and set boundaries. Whenever possible, avoid common pressures. Exercise often helps relieve stress and lower your blood sugar levels.
Get help Learn new techniques to deal with stress. You may find that working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems, or learn new coping skills.
The more you know about the factors that affect your blood sugar levels, the more you can predict fluctuations - and plan accordingly. If you have trouble keeping your blood sugar levels within your target range, ask your diabetes healthcare team for help.
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