Managing Blood Sugar Levels through Diet and Exercise

Regulating our blood sugar has become one of the largest health issues nowadays. Most of the population in India is increasingly becoming diabetic or pre-diabetic at a relatively younger age as they lead busy lifestyles, have inconsistent diets and are under the influence of stress. The positive thing is the fact that blood sugar is not as difficult to manage as it may seem to be. When you make slight and consistent modifications in your diet and regularly engage in a physical activity, you can restore your normal levels of sugar and be more active each day.

I used to have a relative who was told by his doctor that his blood sugar was almost high. The doctor did not immediately initiate medicines but encouraged him to use diet control and daily walking in three months. The wonders were done by those simple lifestyle changes. His sugar levels lowered and above all he felt happier and lightened. That experience meant to me that discipline and consistency are more important than extreme diets.

We shall learn to keep our blood sugar levels normal, as well.

Understanding Blood Sugar

Our body requires sugar (glucose) to provide energy. When we consume food, particularly carbohydrates such as rice, chapati, bread or sweets the body first splits into glucose. This glucose gets into the blood system and is transported to our cells with the assistance of the hormone insulin. High blood sugar is as a result of insulin not working effectively and insulin being inadequate to clear the glucose that is present in the blood.

Repeated occurrence may result in diabetes. However, this condition can be prevented or even reversed in most individuals by early modification of the diet and exercise.

Ordinary Causes of High Blood Sugar

• Consumption of excessive refined foods such as white rice, sweets, baked goods or sweetened beverages.
• Missing meals or odd as to timing.
• Deficiency of routine physical exercises.
• Disturbing sleep or excessive stress.
• Having excess belly fat or overweight.
• Family history of any diabetes.

As soon as you realize about these risk factors, it is always good to make little steps to restore a balance in your lifestyle.

The Value of Diet in Management of Blood Sugar

Diet is the most important in the management of blood sugar. It is what you eat, the quantity you eat, and when you eat and that counts.

1. Choose Whole Grains

It is better rather using white-polished rice or refined flour use brown rice, millets such as ragi or bajra, or whole wheat. Whole grains contain sugar gradually and make you feel fuller longer. In the South, you may substitute ordinary idlis by ragi idlis or you may occasionally order red rice dosa.

2. Eat More Vegetables

The vegetables are good in fibre, vitamins and minerals. They aid very less absorption of sugars. Add colourful foods like spinach, beans, drumstick, bottle gourd, carrots and cucumbers to all the meals. Vegetables should be taken half of your plate.

3. Add Protein to Every Meal

Protein is known to regulate hunger and stabilise sugar. Add dals, sprouts, paneer, tofu, eggs, fish or chicken. Lentils and curd can be a very nice combination in the case of vegetarians.

4. Watch Your Portion Size

Healthy food items may also cause an increase in sugar levels when consumed in high amounts. Serve in small dishes, portion, and do not take second or third helpings. Slow eating also make the body satiated with a small amount of food.

5. Avoid Sweetened beverages and candy

Sugar can spike up even with soft drinks, fruit juices sold at stores, and even mangoes that are over ripe. When you are in need of something sweet go natural such as small portions of fruits. Attempt to reduce deep-fry and bakery snacks.

6. Eat at the Right Time

Never miss breakfast or late supper. Meal timings maintain a constant blood sugar level. The plain routine such as Breakfast at 8AM, Lunch at 1PM and Dinner at 8PM ensures the body clock to remain in balance.

Foods that are Indian Traditional and Help

• Fenugreek (Methi): Have 1 teaspoon of seeds of methi soaked at night and drink the water next morning. It assists in increasing insulin sensitivity.
• Cinnamon: A pinch of cinnamon powder stirred through warm water can be used to restore the blood sugar levels.
• Bitter gourd (Karela): Maintains sugar levels, consume it by juice form or cook with meal weekly twice.
• Amla (Indian Gooseberry): An excellent source of antioxidants and vitamin C, also good for body metabolism.
• Tulsi leaves: A few leaves are also beneficial to chew daily to take care of the sugar balance.

They are Indian-tested traditional remedies that can be used to supplement the balanced diet, but not substitute.

The Benefits of Exercise in the Management of Blood Sugar

Exercise is also significant as food. In the process of exercising, your muscles consume more glucose, therefore, lowering the levels of sugar in the blood. It enhances the insulin efficiency as well.

1. In Strolls the Easy and Efficient Walk

Even a fast stroll after eating breakfast or dinner could miraculously bring wonders. Even a 10-mins exercises after each meal could stabilize blood sugar.

2. Yoga and Stretching

Basic yoga poses such as Surya Namaskar, Bhujangasana, and Ardha Matsyendrasana are useful in pancreatic stimulation and blood circulation.Yoga lowers stress, which is a significant cause of sugar imbalance, in addition to physical benefits.

3. Strength Training

The bodyweight lifts or squats, push-ups, or planks can be used to build muscle mass by lifting light weights. Greater amount of muscle implies improved sugar consumption.

4. Active Lifestyle

Experiment with little every day things - use the stairs rather than the lifts, walk to the close shops or do some housework and feel no lazy. Such little movements multiply and have a huge effect.

The Importance of a Routine

A regular routine is also a recommendation to improve the performance of the body. Here's a simple example:

• Wake up early and take warm water with lemon or a methi water.
• Consume a moderate and light breakfast within one hour of awakening.
• Take an evening or morning stroll.
• Have lunch at the right time and have salads or curd.
• Take little breaks when you are sitting at length.
• Eat early and never have heavy meals at late times.
• Take a minimum of seven hours sleep - lack of sleep directly raises sugar levels.

Keep that in mind that your routine does not necessarily have to be ideal. What matters is consistency.

Stress and Emotional Control

Stress causes your body to produce hormones which increase blood sugar. It can also ruin your work by emotional eating. Try these practical tips:

• Do deep breathing exercises every day and spend five minutes.
• Have brief work/screen time breaks.
• Socialize with the family or engage in some creative activity.
• Get a moderate amount of news or negativity at night.

When you are calm in the mind, your body functions naturally.

7-Day Simple Plan to Begin

The following is a brief example to begin with:

• Day 1-3: Against sugar and white rice. Include vegetables in every meal.
• Day 4-5: Start with 20-30 minutes of walking a day. Increase water intake.
• Day 6: Give yoga or light stretches a go. Keep a diary of what you eat.
• Day 7: Check your progress, record the improvement of your energy and mood.

The cravings will go down and digestion will increase in only a week. The tiny victories increase the motivation to be consistent.

When to Visit Doctor

In case you already have diabetes or you have noticed the following symptoms like increased thirstiness, frequent urinating, weight loss, or constant fatigue you should consult your doctor. Always check your blood sugar when you are on medication and never to take medicines off abruptly. Lifestyle modification is effective when used in conjunction with the appropriate medical counsel.

Final Thoughts

Control of blood sugar is not associated with strict diets and food anxiety. It is all about living a healthy and pleasant life. By turning conscious eating into a routine and exercising, you will have all your sugar levels under control, your head will be sharper, and your energy will be high all day long.

Consider your health journey to be a unification of your plate, your feet and your mind. Each good decision, which is small will accumulate. Begin with one daily step today - perhaps a 20 minute stroll or not the additional spoon of sugar. It will do your body good.

If​‍​‌‍​‍‌​‍​‌‍​‍‌ changing your lifestyle in simple ways to improve health is something you understand after reading this article, then please help me out by sharing it to your friends and family. We a little group can still cause a big change and inspire a lot of people to live naturally healthy lives.

Also, if you are interested in reading more articles related to health and wellness that are practical, you should subscribe to this blog and keep getting updates every ​‍​‌‍​‍‌​‍​‌‍​‍‌week.