Blood Sugar

How to control your blood sugar

🔑 Key Ways to Control Blood Sugar

1. Eat Smart

• Choose complex carbs (like whole grains, beans, and veggies) over simple ones (sugary snacks, white bread).
• Watch portions — even healthy carbs can spike blood sugar if eaten in large amounts.
• Balance meals with protein and healthy fats to slow down sugar absorption.
• Low glycemic index (GI) foods help reduce spikes — think lentils, oats, sweet potatoes, non-starchy veggies.
• Cut back on added sugars (check labels, especially on drinks, sauces, and snacks).

2. Stay Active

• Exercise makes your cells more sensitive to insulin.
• Even a 15–30 minute walk after meals can help lower post-meal blood sugar.
• Aim for at least 150 minutes/week of moderate activity (brisk walking, cycling, swimming).

3. Monitor Blood Sugar

• If you have diabetes or prediabetes, use a glucometer or continuous glucose monitor (CGM) to track patterns.
• Keep a log of food, exercise, and readings to understand what affects you most.

4. Manage Stress

• Cortisol (stress hormone) raises blood sugar.
• Try yoga, deep breathing, meditation, or just taking regular breaks.

5. Get Enough Sleep

• Poor sleep makes it harder to regulate blood sugar and increases insulin resistance.
• Aim for 7–9 hours of quality sleep per night.

6. Stay Hydrated

• Water helps flush out excess sugar through urine.
• Avoid sugary drinks (soda, juice, energy drinks).

7. Follow Medical Advice

• If prescribed, take medications or insulin as directed.
• Some people benefit from metformin or other meds to help regulate blood sugar.