5 Ways to control blood glucose for a healthier life
There are various ways for blood glucose control to remain normal, especially for diabetics. This is important to prevent complications that can arise due to high blood sugar levels, such as heart disease, visual disturbances, and kidney damage.
How blood glucose control depends on the condition of each person. For people who are healthy or have a low risk of diabetes, blood glucose control can be done by adopting a healthy lifestyle.
Meanwhile, for people with diabetes or people who are at high risk of diabetes, such as people with obesity, high blood pressure, or metabolic syndrome, controlling blood sugar levels is generally done by implementing a healthy lifestyle and consuming drugs.
Various ways of blood glucose control
The following are some important blood glucose control methods to implement:
1. Live a healthy and balanced diet
Consumption of high-fiber foods, such as fruits, vegetables, and whole grains, is not only good for meeting daily nutritional intake, but also lowers blood sugar and keeps it stable. The recommended fiber intake that needs to be met is 25–32 grams for women and 30–35 grams for men.
To control blood sugar, you are also recommended to limit sugar intake to a maximum of 24 grams or about 6 teaspoons per day.
2. Exercise regularly
Exercise is an important part of blood glucose control. During exercise, the hormone insulin carries blood sugar into the muscles so they can get energy to move. As a result, blood sugar levels will drop.
However, if you have certain medical conditions, such as heart disease, it is advisable to consult with your doctor first to determine the type of exercise that suits your needs and physical abilities.
3. Reduce stress
Prolonged stress can also have an impact on increasing blood sugar levels. This is because the hormone cortisol, which the body produces when stressed, can affect insulin performance.
Therefore, you are recommended to control stress so that blood sugar levels remain normal. You can do various activities that you enjoy, such as reading a book, painting, watching a movie, or listening to music.
In addition, you can also do various relaxation techniques and get enough rest time, namely by sleeping 7-9 hours every day, to reduce stress.
4. Quit smoking and limit alcohol consumption
Smoking can increase the risk of various complications of diabetes, including cardiovascular disease. Meanwhile, excessive alcohol intake can also affect the increase in blood sugar.
So, stop smoking and limit the consumption of alcoholic beverages from now on. If you are having trouble, consult your doctor for advice on how to quit smoking and limit alcoholic beverages appropriately.
5. Taking drugs
For blood glucose control, you may also need antidiabetic drugs. Especially if the various ways above did not work to lower blood sugar.
However, the use of antidiabetic drugs should not be arbitrary and must be in accordance with a doctor's prescription. This drug is usually recommended in patients who have been diagnosed with diabetes to prevent complications, such as kidney failure, eye damage, or nerve damage to the feet and hands.
Some examples of blood sugar-lowering drugs that can be used are metformin, glibenclamide, linagliptin, and sulfonylureas, or a combination of these drugs. If the use of these drugs does not work to control blood sugar, you may need insulin injections.
By applying the various blood glucose control methods above, you are expected to be able to control blood sugar levels and prevent diabetes complications. Don't forget to regularly consult with your doctor to monitor your health condition.
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