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Prevention, not cure: With these simple rules, maintaining healthy blood sugar levels is not difficult at all.
If you are serious about your health, you should keep three parameters under control: your blood pressure, your heart rate, and your blood sugar level. And the older we get, the more attention they demand — and the more difficult it becomes to stay within the recommended norm. We've put together some simple tips that won't take much time or effort — but will help you maintain healthy blood sugar levels. But still, do not forget to check it regularly and, if necessary, consult a doctor!
Switch to a Mediterranean diet
Doctors consider the so-called Mediterranean diet to be the most useful not only for the cardiovascular system, but also for controlling the level of glucose in the blood. Thus, the results of a study in which 140 people participated confirmed that switching to this type of diet reduces the risk of developing diabetes by 21%. We remind you that the basis of the Mediterranean diet is fruits and vegetables, beans, nuts, whole grains and olive oil. Regular consumption of chicken (white meat) and fish is also allowed.
Don't miss breakfast!
The more often you skip breakfast, the higher your chances of getting type 2 diabetes — researchers from the University of Minnesota came to such a disappointing conclusion. It is a hearty breakfast that helps our body to keep the sugar level under control during the day - do not interfere with it!
Do sports
Strength training and cardio have an equally beneficial effect on blood sugar levels and are equally effective in preventing the development of diabetes. The point is that after exercise, your muscles take up more glucose from the blood—for recovery—and thereby maintain a healthy level of insulin sensitivity. Two and a half hours of cardio or one hour of strength training is the recommended weekly rate that will help keep sugar under control.
Do not sit!
A sedentary lifestyle kills us more than smoking or alcohol. Just make it a habit to get up every twenty minutes and do at least a two-minute walk or a set of exercises - this is enough to restore the sensitivity of cells to insulin, and you have a natural defense against diabetes.
Monitor your medications
Some common medications that we are forced to take to improve or maintain our health can significantly affect blood sugar levels. For example, steroids prescribed to control asthma attacks; statins — to regulate cholesterol levels, as well as diuretics — to lower blood pressure. If you take any of the mentioned drugs, be sure to control your sugar level and take preventive measures!
Eat oatmeal
Oatmeal helps lower blood sugar, fills us with fiber and helps us stay full longer, but only on one condition: it must be made from minimally processed flakes. Instant cereals, muesli, and especially ready-made flakes — all this will only harm our health. Cook porridge from flakes or even whole grains, add dry or fresh fruits to it - and everything will be fine.
Make drinking water tastier
The main enemy of those who want to give up excess sugar is sweet drinks. If it is difficult for you to immediately switch to drinking water, add pieces of citrus, mint, cucumber or berries to it - you will get a wonderful refreshing drink that will not only quench your thirst, but also help support your health.
Eat fruits
Glucose is a necessary fuel for our brain, and if we want to remain energetic and productive, there is no way to completely give up sweets. But instead of sweets or cakes, it is better to eat fruit - dry or fresh. Fruit sugar is much safer and will also reduce sweet cravings.
Avoid sauces
Ready-made sauces, mayonnaise, ketchup and salad dressings are literally loaded with added sugar. Give them up, at least for a while, and you will feel the difference yourself.
Switch to black coffee
The more sugar and milk in your coffee, the less good it is and the more dangerous it is to your health. Drink natural coffee without sugar and sweet syrups and remember that one cup of sweet coffee drink can have as many calories as a large portion of dessert.
