High Blood Sugar
Frequent high blood sugar levels or hyperglycemia, causes nerve, blood vessel and organ damage, and may lead to diabetes.
A 2012 study showed that 14% of US adults have type 2 diabetes, and 38% are pre-diabetic, that is, they had poorly managed blood glucose levels.
High Blood Sugar Definition
Hyperglycemia occurs when your body is unable to transport glucose from blood into the cells. There are two main kinds:
Fasting Hyperglycemia. Occurs when blood glucose is higher than 130 mg/dL (milligrams per deciliter) after not eating or drinking for at least 8 hours.
Postprandial or after-meal hyperglycemia. Occurs when blood glucose is higher than 180 mg/dL 2 hours after you eat. Non-diabetics rarely have levels above 140 mg/dL after meals.
High Blood Sugar Symptoms
Hyperglycemia symptoms are warnings from your body that there is a chemical imbalance and should not be ignored. They include:
- Frequent urination and urination during the night
- Constant hunger
- Blurred vision
- Difficulty concentrating
- Dry mouth
- Impotence
- Recurrent infections
- Slow healing of cuts and wounds
- Stomach problems
- Constant fatigue or extreme tiredness
- Increased thirst
- Dry and itchy skin
- Excess abdominal fat/weight gain
- Nerve problems
How to Naturally Manage High Blood Sugar
Exercise Regularly
Regular exercise helps you lose wight and increases insulin sensitivity. Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream. Exercise also helps your muscles use glucose for energy and muscle contraction. It is advisable to practice a variety of exercise including cardio (walking, dancing, biking, hiking, running), meditative (yoga, tai-chi) and weight training.
Eat Low Glycemic Carbohydrates with Protein and/or Fat
Your body breaks carbohydrates into sugars. Insulin moves the sugars into cells. Insulin function problems or excess carbohydrates causes blood glucose levels to rise. Eating carbohydrates with protein or healthy fat slows down the glucose absorption. Protein helps sugar enter into the cells so your body can use it for energy. Healthy fats slow down the absorption of glucose into the blood stream, providing satiation and satisfaction. The glycemic index (GI) is a number that indicates the food's effect on a person's blood glucose level. Choose foods with a low glycemic index.
Increase your Fiber Intake
Fiber slows carb digestion and sugar absorption and promotes a more gradual rise in blood glucose levels. There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels Foods that are high in fiber include vegetables, fruits, legues and whole grains. The recommended daily intake of fiber is about 25 grams for women and 38 grams for men.
Drink Filtered Water
Drinking water may help you keep your blood glucose levels within healthy limits by helping your kidneys flush out the excess sugar through urine.
Control Stress Levels
Stress can affect your blood glucose levels. Hormones such as glucagon and cortisol are secreted during stress. These hormones increase blood glucose levels. Exercise and stress management techniques such as yoga, tai-chi and meditation significantly reduce stress, lower glycemia and help correct insulin problems.
Adequate Sleep
Good sleep helps maintain blood glucose control and promote a healthy weight.
Eat Foods High in Magnesium & Chromium
Hyperglycemia and diabetes have also been linked to nutrient deficiencies, especially chromium and magnesium. Chromium is involved in carbohydrate and fat metabolism and helps control blood glucose levels. Chromium-rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, and broccoli. Magnesium has also been shown to affect blood sugar levels, and magnesium deficiency has been linked to a higher risk of developing diabetes. Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans.
Eat Cinnamon
Cinnamon improves insulin sensitivity by decreasing insulin resistance at the cellular level and lowers blood glucose levels.
Maintain a Healthy Weight
A healthy weight will help you maintain normal blood sugar levels and decrease your risk of developing diabetes.
Use a Glucose Meter
Use a glucose meter, and make adjustments in food intake to balance your blood sugar.
