Also known as hypoglycemia, a low blood sugar level is experienced by an individual when the sugar or glucose in your blood drops dangerously low. This condition is mostly experienced by diabetic patients who take insulin. However, in some cases, it can also affect individuals who do not have diabetes. Unfortunately, if left untreated, hypoglycemia can be life-threatening.
During hypoglycemia Glucose or blood sugar, our main source of energy drops drastically low and the body can no longer function at its optimal. Therefore, it does not have enough energy to carry out everyday tasks.
Individuals who have diabetes either their body does not produce enough insulin, or they cannot utilize insulin properly, which results in the accumulation of insulin within the blood. The presence of excess blood glucose can be a one-way ticket to developing heart disease, kidney damage, stroke, nerve damage and erectile dysfunction (ED).
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How to Lower Blood Sugar Naturally?
If you think you might be experiencing low blood sugar levels, then without any delay, visit your doctor and get a proper diagnosis. Once you are certain, you can then treat it by taking medications and making minor changes to your everyday lifestyle. Below are some of the ingenious ways you can control your blood sugar levels at home.
Does Exercise Lower Blood Sugar?
Losing unwanted pounds is a sure-fire way of improving most health ailments, and hypoglycemia is no exception. Some exercises to consider include brisk walking, running, bicycling and swimming. Try out different exercises until you find the ones that you genuinely enjoy.
So how does exercise affect blood sugar levels? Exercising regularly can promote insulin sensitivity; this enables your cells to better utilize sugar present within the bloodstream. Moreover, working out also allows muscles to utilize blood sugar for muscle contraction as well as energy. Besides, intense physical activity can help you lose weight, improve your overall health and physique.
Does Drinking Water Lower Blood Sugar Levels?
Regardless of whether or not you have low blood sugar levels, you should drink plenty of water, preferably eight to ten glasses. The best way to determine how many glasses of water you should be drinking depends on the colour of your urine. A fresh yellow indicates you are well hydrated, while a darker shade means you are dehydrated.
Though water does not dilute blood sugar levels, it helps reduce insulin resistance. Similarly, drinking more water fills the stomach and, therefore, makes one feel less hungry, which also helps curb weight gain. In case your blood sugar spikes and your kidneys are unable to process it, drinking water will help secrete sugar and ketones out the body.
Did you know your blood is 83% water? Therefore, if you do not drink enough water, the volume of blood in your body reduces. However, it has no effect on sugar. Think of it this way, the less water you drink, the higher your blood sugar remains.
Eat Foods That Lower Blood Sugar
Food can have a phenomenal impact on your health and mood. Making conscious and informed decisions about what to eat to improve health pays off immensely. For instance, instead of eating white bread which is high in carbohydrates, that can raise blood sugar levels, choose whole wheat bread or pumpernickel bread as they have a low glycemic index (GI). GI is measured according to the effect a food may have on blood sugar levels. Individuals with hypoglycemia are advised to eat a diet rich in foods that score either medium or low on the glycemic index.
High Fiber Foods
A great way to promote high fiber content is by eating fresh fruits. With the exception of melons and pineapples, most fruits are excellent for individuals suffering from hypoglycemia. A vast majority of fruits are rich in fiber and water content. Fiber naturally slows down sugar and carb absorption and, therefore, results in a gradual rise in blood sugar levels. Some great choices for low blood sugar patients include berries, bananas, apples, avocados, cherries, grapes, grapefruit and kiwi fruit. However, it is essential to note fruit juices and ripen fruits both score high on GI.
There are two kinds of fiber, namely soluble and insoluble. Though both are essential for good health, eating soluble fiber can help lower blood sugar levels. Hypoglycemic patients can benefit from this as fiber helps reduce low blood sugar levels and aids blood sugar management. Apart from fruits, some other foods to consider include legumes, whole grains and vegetables.
Best Protein-Rich Foods to Regulate Blood Sugar
Fish is one of the best proteins to add to your plate, especially cold-water fish, as these are void of carbohydrates. You can also enjoy eating more lean meats, cottage cheese, Greek yogurt and eggs. If you enjoy flavoured yogurt, instead of getting the store-bought variety, which typically contains added sugars, make it at home by mixing your choice of fruits and yogurt.
A delicious option for consuming protein-rich snacks include peanut butter and crackers. Crackers are loaded with starch, which helps to slightly enhance blood sugar levels, while peanut butter is rich in protein and fat that helps maintain these levels.
Can Diabetics Eat Yams?
If you enjoy eating French fries, curly fries and wedges, we have bad news for you. Potatoes naturally score very high on GI, not to mention they make you gain weight fast. Instead, prepare all your favourite potato-based meals with yams and sweet potatoes. Individuals with diabetes should ideally have the whole sweet potato, as the skin and flesh are both packed with fiber, which is beneficial for stabilising blood sugar levels.
Oats and Nuts – Healthy Hypoglycemia Snacks
Another yummy option with low GI is oats. Oats help reduce blood lipids, lower insulin and glucose response after eating food. Oats elevate insulin sensitivity and help regulate glycemic control. If you enjoy snacking on nuts, we have some good news for you. Nuts not only score less on GI but are also rich in dietary fiber, unsaturated fatty acids and proteins. Snacking on an assortment of nuts can provide your body with much-needed minerals, such as potassium and magnesium and antioxidant vitamins, as well as phytochemicals, such as, flavonoids.