6 Easy Ways to Maintain Healthy Blood Sugar Levels

If your blood sugar number is creeping up, these science-backed diet, exercise, and wellness tweaks can help you return it to a healthier level.

Enjoy Mediterranean meals

According to studies involving 140,000 people, the odds of developing diabetes are 21 percent lower for those who follow a Mediterranean diet—building meals around plant-based foods, including fruits and vegetables, beans, nuts, whole grains, and olive oil.

Fish and chicken are eaten regularly but not red meat, butter, or sweets. Phytonutrients and fiber in the plant foods help maintain healthy blood sugar levels, and the olive oil might reduce inflammation.

Go blue

Eating more anthocyanins—the nutrients that give grapes and berries their bright red and blue colors—was linked to healthy blood sugar levels in a new British study. One portion a day of grapes or berries can have the same impact on blood sugar as a one-point reduction in your body mass index, says researcher Aedin Cassidy of Norwich Medical School.

Don’t skip breakfast

If you frequently miss a morning meal, you’ll be more likely to develop type 2 diabetes. Eating breakfast may help stabilize blood sugar throughout the day. Prepare a healthy blend of protein, complex carbs, and fat—yogurt mixed with fruit and nuts, for example.

Starting the day with lots of simple carbs (such as a bagel and OJ) is just as bad for your blood sugar as skipping the meal, according to experiments at the University of Minnesota.

Sweat and strengthen

Women who did both cardio (at least two and a half hours) and strength training (at least one hour) every week had the lowest diabetes risk—about one third less than that of non-exercisers. After an exercise session, your muscles take up more glucose from the bloodstream. As you become more fit over time, cells become more sensitive to insulin.

Step away from the desk (and the TV)

Walk around for two minutes after every 20 you spend sitting down. A new study from England indicates that regular walking breaks promote healthy blood sugar levels and lessen spikes in your blood sugar after you eat.

Examine your medicine cabinet

Drugs for common conditions—such as steroids to control asthma, statins to improve cholesterol levels, and diuretics to lower blood pressure—may raise blood sugar. Ask your doctor whether other medications can treat your condition without such side effects.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

10 Most Painful Health Conditions a Person Can Have

Doctors share their opinions about which conditions trigger the most horrific pain, kidney stones made the list. But even they’re outranked by several other diagnoses with more intense, longer-lasting distress.

Early Symptoms of a Heart Attack You Should Know

The sooner you get help for a heart attack, the better your chances for a complete recovery. Unfortunately, many people hesitate to get help, even if they suspect there’s something

7 Unusual Symptoms Experienced by COVID-19 Patients

As the coronavirus is affecting more and more people with each passing day, healthcare professionals noticed unusual symptoms in some patients diagnosed with COVID-19. Now, coronavirus has a growing list

Essential Things for a Perfect Skin During Your 40s

Boost Collagen And Elastin Production “Our skin cell turnover dramatically reduces as well, resulting in dullness, dryness as well as fine lines and wrinkles. Retinols are critical to help speed

8 Strange Side Effects of Common Drugs

You will be surprised to read what your medicine cabinet hides, because you probably have at least four drugs that are on this list. Many common drugs have side effects,

7 Things Your Indigestion Is Trying to Tell You

We all know that bloated, uncomfortable, nauseated feeling after eating something that doesn’t quite seem to agree with us. However, just because indigestion is a common health issue doesn’t mean

10 Foods That Sabotage Your Heart Health

Heart disease is the leading cause of death in the U.S., so you need to drop the heart-harming foods from your diet. Even if your ticker isn’t in danger you

Coronavirus: Are Young People at Risk?

Part 1 As with most viral outbreaks, the people most at risk are the elderly and/or infirm and those with underlying health issues. Certainly in the current situation, when it

Scroll to Top