Stay hydrated, watch out for carbs, get quality sleep: Tips to lower blood sugar & manage diabetes

By Dr Ambanna Gowda

Maintaining your blood sugar level within the recommended range is a crucial part of living well with diabetes. While some factors can contribute to the change of your blood sugar levels, it is essential to control your blood sugar levels and take measures accordingly.

High blood sugar (hyperglycemia) occurs when the blood sugar is over 180 mg/dL. That said, hyperglycemia can pose a severe threat to your overall health if not promptly managed.


Increased blood sugar levels may also lead to acid buildup in the bloodstream, damage small and large blood vessels in several organs and systems, loss of vision, infections, and amputations, failure of kidney (s), heart attacks, strokes, and likewise.

Therefore, it is essential to incorporate the following changes in your lifestyle habits and significantly reduce the odds of adverse effects from the disease.

Surveil blood sugar levels closely:
The symptoms during high blood sugar levels may not be noticeable until they run well over 200 mg/dL. In such cases, individuals with diabetes must monitor their blood sugar several times a day. You can use a home glucose monitor to check blood sugar levels.

Keep an eye on your carb intake:
Paying attention to carbohydrate intake is essential for people with type 2 diabetes as they can cause fluctuation in blood sugar levels. It is advisable to limit carb intake to 200 to 245 grams (g) per day. That said, know that carbohydrates are not only found in breads, pasta, or potatoes, but also in fruits, vegetables, sweets, and dairy. Thus, individuals need to consider all these food items as well.

Fill up on the fibre:
Not many may be aware, but fiber plays a significant role in blood sugar management as it slows down the rate that the body absorbs the sugars. Incorporate beans, chickpeas, lentils, and other fiber-rich food items in your diet to maintain the blood sugar levels.

Focus on getting more quality shuteye:
One shouldn’t underestimate the importance of quality sleep. Sleep reduces the amount of sugar in the blood and helps maintain the blood sugar level. Furthermore, inadequate sleep may have a reversed effect on insulin resistance, where the individual’s blood sugar level could spike significantly.

Control your portion intake:
It is advisable to follow diet and portion guidelines provided by your doctor. Overeating can cause a spike in blood sugar. Controlling portion intake can help maintain blood sugar levels.

Get a handle on stress:
Stress has a significant impact on blood sugar levels. The body releases stress hormones when under stress, and these result in increased blood sugar levels. It is advisable to manage your stress by practicing mediation and exercising regularly.

Keep yourself hydrated:
Hydration is the key to a healthy lifestyle. Drinking enough water prevents dehydration and helps the kidneys eliminate excess sugar from the body in the urine. Additionally, avoid all sugary drinks or beverages that may raise blood sugar levels instead.

Maintain a healthy weight:
Being overweight is linked to increased occurrences of insulin resistance and diabetes. As per reports, weight reduction can reduce the odds of developing diabetes by 60 percent. That said, weight management will also reduce cholesterol levels, and reduce the risk of health complications.

While managing high blood sugar is the key to avoiding severe health complications from diabetes, non compliance to medications and self-dose adjustment without doctors opinion, will lead to glucose variations.Thus, following these eight guidelines and consulting your doctor before making any alterations in your medications is advisable.

- The author is Consultant Internal Medicine, Fortis Hospital, Cunningham Road, Bangalore.

Want To Keep Diabetes Away? Eat Walnuts, Apples, Carrots

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While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.

A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes.

For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions.

Doctors and dieticians share ultimate list of foods you must consume to stay healthy.

Also read: The comprehensive diabetes guide

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