Diabetes is one of the most suffered diseases in the world. High blood sugar levels are one of the causes. Therefore, maintaining blood sugar pressure to remain normal requires effort and discipline in maintaining food intake. Relax, there are many ways to reduce blood sugar to avoid diabetes.
How to reduce blood sugar quickly
Healthy lifestyle and eating foods with balanced nutrition would be one of the keys in lowering blood sugar. If the blood sugar pressure is high, the body cannot move the sugar from the blood into the body’s cells and manage it into energy.
Normal blood sugar after not eating or fasting for 8 hours is less than 100 mg / dL. Whereas normal blood sugar levels before meals are 70 to 130 mg / dL. For normal blood sugar 2 hours after eating is less than 140 mg / dL. Here’s how to reduce blood sugar to prevent prediabetes.
1. Get enough sleep and rest
Quality sleep can affect body health. If you are accustomed to sleeping too late then your blood sugar levels can increase and also trigger insulin sensitivity. It is recommended to get enough sleep, for about 7 to 9 hours per day.
Diligent exercise has been proven to be able to prevent diabetes. Exercise can reduce glucose in the body because the sugar in the blood turns into the energy you need. No need to exercise hard really. Do regular light exercise like swimming, biking, brisk walking, and much more.
3. Limit sugar intake
To reduce blood sugar levels the most effective of course by limiting the intake of sugar you consume. Replace sweeteners made from corn so they are lower in calories than sugar made from sugar cane. That way, the function of insulin in the body can be improved.
4. Avoid fast food
It’s best to start controlling your appetite. Especially for lovers junk food or fast food. Kadar blood sugar will jump up significantly after eating fast food you know.
5. Consumption of avocados
Avocado is well known for its many properties. Avocado has unsaturated fat content so that it can be an important component for controlling blood sugar levels. Fruit with large seeds is also believed to reduce the risk of diabetes.
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6. Increase fish consumption
Fish do not contain carbohydrates, so the sugar content is also not there. Routine consumption of fish at least twice a week is believed to reduce blood sugar naturally. In addition, salmon and tuna are also able to prevent heart disease.
7. Drink plenty of water
Not only for diabetics. Drink plenty of water, a minimum of 2 liters per day is very important to maintain health control blood sugar. Water also plays an important role in hydrating blood, lowering blood sugar levels, reducing the risk of diabetes, and the risk of other chronic diseases.
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8. Consumption of foods containing magnesium
Lack of mineral intake is associated as a cause of high blood sugar levels. Therefore, eating foods containing magnesium and chromium can control blood sugar levels remain normal. Foods that you can consume include egg yolks, seeds, nuts, meat, fish, dark chocolate, bananas, avocados, and so on.
9. Consumption of foods with low glycemic index content
If you have checked blood sugar and the results are high then you should consume food which has a low glycemic index. This method is proven to reduce blood sugar levels in the long run in people with type-1 and type-2 diabetes. Seafood, meat, sweet potatoes, wheat, and corn are foods that contain a low glycemic index.
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10. Consumption of foods rich in fiber
Men need a daily fiber intake of about 38 grams and women around 25 grams. You can calculate the fiber intake into daily calorie intake. Usually, every 1000 calories there are 14 grams of fiber. Foods that contain lots and are also found in fruits, vegetables, nuts, and seeds.
Always take care of your health and choose the best food for your body.