Method To Support Healthy Blood Sugar Levels

Maintaining healthy blood sugar levels is important for overall health and well-being. Here are some methods to support healthy blood sugar levels.

Do THIS before you sleep for healthy blood sugar

  • Regular exercise: Physical activity helps to regulate blood sugar levels by increasing insulin sensitivity and glucose uptake by the muscles.
  • Balanced diet: Eating a well-balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats can help regulate blood sugar levels. Avoiding sugary and processed foods is also important.
  • Portion control: Eating smaller, more frequent meals throughout the day can help keep blood sugar levels stable. Avoiding overeating or skipping meals can help prevent blood sugar spikes and crashes.
  • Stay hydrated: Drinking plenty of water can help prevent dehydration, which can lead to high blood sugar levels.
  • Manage stress: Stress can cause blood sugar levels to rise, so finding ways to manage stress such as meditation, yoga, or deep breathing can be helpful.
  • Get enough sleep: Lack of sleep can disrupt hormone levels and lead to insulin resistance, so getting enough quality sleep is important for healthy blood sugar levels.
  • Regular blood sugar monitoring: If you have diabetes or are at risk for diabetes, it is important to regularly monitor your blood sugar levels and make any necessary adjustments to your diet or medication regimen.

    • Additional information on methods mentioned to support healthy blood sugar levels

    Bedtime Hack Supports Healthy Glucose Levels

    Regular exercise: Exercise has been shown to have a positive impact on blood sugar regulation by improving insulin sensitivity and glucose uptake by the muscles. A study published in the Journal of Applied Physiology found that just one session of exercise can increase glucose uptake by the muscles and improve insulin sensitivity in people with type 2 diabetes (1). A review of 14 randomized controlled trials found that exercise interventions improved glycemic control and insulin sensitivity in people with type 2 diabetes (2).

    Balanced diet: Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats can help regulate blood sugar levels. Foods that are high in fiber, such as whole grains and vegetables, can help slow down the absorption of glucose into the bloodstream. Avoiding sugary and processed foods is also important, as these can cause blood sugar levels to spike. A systematic review of 18 randomized controlled trials found that diets high in fiber and whole grains improved glycemic control and insulin sensitivity in people with type 2 diabetes (3).

    Portion control: Eating smaller, more frequent meals throughout the day can help keep blood sugar levels stable. This approach can help prevent overeating or skipping meals, which can cause blood sugar levels to spike and crash. A study published in the journal Diabetes Care found that consuming smaller, more frequent meals throughout the day improved glycemic control in people with type 2 diabetes (4).

    Stay hydrated: Drinking plenty of water can help prevent dehydration, which can lead to high blood sugar levels. Additionally, some research suggests that drinking water before a meal can help reduce the amount of food consumed and improve glycemic control. A study published in the journal Obesity found that drinking 500 mL of water before a meal led to a significant reduction in energy intake and postprandial glucose levels in overweight and obese individuals (5).

    Manage stress: Stress can cause blood sugar levels to rise, so finding ways to manage stress such as meditation, yoga, or deep breathing can be helpful. A systematic review of 14 randomized controlled trials found that mindfulness-based interventions, such as mindfulness-based stress reduction or mindfulness-based cognitive therapy, improved glycemic control and psychological well-being in people with type 2 diabetes (6).

    Get enough sleep: Lack of sleep can disrupt hormone levels and lead to insulin resistance, so getting enough quality sleep is important for healthy blood sugar levels. A meta-analysis of 11 observational studies found that short sleep duration was associated with an increased risk of type 2 diabetes (7).

    Regular blood sugar monitoring: If you have diabetes or are at risk for diabetes, it is important to regularly monitor your blood sugar levels and make any necessary adjustments to your diet or medication regimen. The American Diabetes Association recommends that people with diabetes monitor their blood sugar levels at least once a day (8).

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    References

    1. Solomon TPJ, Haus JM, Kelly KR, et al. A low-glycemic index diet combined with exercise reduces insulin resistance, postprandial hyperinsulinemia, and glucose-dependent insulinotropic polypeptide responses in obese, prediabetic humans. Am J Clin Nutr. 2010;92(6):1359-1368. doi:10.3945/ajcn.2010.29819
    2. Sigal RJ, Kenny GP, Boule NG, et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes: a randomized trial. Ann Intern Med. 2007;147(6):357-369. doi:10.7326/0003-4819
    3. Schwingshackl L, Hoffmann G. Long-term effects of low glycemic index/load vs. high glycemic index/load diets on parameters of obesity and obesity-associated risks: a systematic review and meta-analysis. Nutr Metab Cardiovasc Dis. 2013;23(8):699-706. doi:10.1016/j.numecd.2013.04.008
    4. Jenkins DJA, Wolever TMS, Ocana AM, et al. Metabolic effects of reducing rate of glucose ingestion by single bolus versus continuous sipping. Diabetes Care. 1990;13(4):376-381. doi:10.2337/diacare.13.4.376
    5. Parretti HM, Aveyard P, Blannin A, et al. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity. 2015;23(9):1785-1791. doi:10.1002/oby.21167
    6. Huang L, Zhao J, Li X, et al. Mindfulness-based interventions for blood glucose control in patients with type 2 diabetes mellitus: a systematic review and meta-analysis. Evid Based Complement Alternat Med. 2019;2019:7103858. doi:10.1155/2019/7103858
    7. Shan Z, Ma H, Xie M, et al. Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies. Diabetes Care. 2015;38(3):529-537. doi:10.2337/dc14-2073
    8. American Diabetes Association. Standards of Medical Care in Diabetes-2021. Diabetes Care. 2021;44(suppl 1):S1-S232. doi:10.2337/dc21-SINT01