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How to Reduce your

Blood Sugar

A high level of blood sugar of more than the normal range of (79.2 to 110 mg/dL) points to an

impaired metabolism in the body. Diabetes is one of the major reasons that lead to high blood

sugar but it is not the only one. Other reasons may be acute infection, trauma and physical or

psychological stress. It can be confirmed as Diabetes if the blood sugar shows high in multiple

tests without any of the above reasons.

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Diabetes is caused by the malfunctioning of the hormone insulin produced by the endocrine

gland, Pancreas. Diabetes is categorized into three types: • Type I Diabetes: In type I, no insulin is produced. This condition may be congenital.

Those with this condition are required to insulin externally. Insulin may be injected into the

body or pumped at regular intervals with the help of a pump. • Type II Diabetes: The insulin production is impaired in Type II diabetes. This

condition can be managed with inculcating a habit of right diet and regular exercise. • Gestational Diabetes: Found in pregnant mothers, Gestational Diabetes is a

condition which subsists for a temporary phase. However, women are more likely to have Type

II diabetes later due to the reason of having Gestational Diabetes during pregnancy.

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In the mornings, when the body is in a fasting phase Glucose levels are usually the lowest. The

glucose levels increase after taking food. A heightened increase in blood sugar is cause for concern

as it indicates that the Pancreas is not releasing sufficient insulin or no insulin to break down the

glucose.

Blood sugar Management: Diet

High Blood Sugar is a condition which can

only be managed and not cured. A healthy

diet and lots of exercise are the two

best ways to control blood sugar. Also,

Eating regularly is most important. Skipping

meals is a bad idea especially if you are

taking medications to lessen the blood sugar

levels. The effect of heightened blood sugar

is that you tend to be hungrier and thirstier.

So, divide your food and eat more frequently

in smaller quantities. But what you eat and

drink is very important from the dietary

point of view.

Glucose, a form of sugar can cause

trouble to various other organs if

left unchecked. Commonly, the eyes

(Diabetic Retinopathy), kidneys

(Nephropathy and Kidney Failure),

nerves (Diabetic Neuropathy) and

heart (Ischemic heart disease) are

affected by high blood sugar.

Infertility is also high in people with

blood sugar. Skin problems and

urinary incontinence are few other

problems associated with this

condition.

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Few Diet Tips • Carbohydrate: A diet of

complex carbohydrates is advised as these

are broken down only over a longer period

and the release of glucose is blood is

thereby lessened. Whole grain breads and

cereals are recommended. Refined

carbohydrates like sugar create a spurt in

blood sugar levels as glucose in these gets

released into the blood stream early.

• Fiber: Increase the content of fiber in your diet. Foods like green leafy vegetables and

fruits have fiber.

• Fried items: Deep fried items Samosas, Papads, Chips etc should be lessened. Switch to

healthier cooking with less oil and fat like grills and bakes.

• Fat: Decrease the intake of fat

especially saturated fat. Switch to foods

that are low in fat – replace ghee(rarified

butter), pasteurized butter and coconut oil

with low fat spreads and vegetable oil. Try

using more of skimmed milk and low fat

curds.

• Fish/fowl and meat: Fish is a

better option as it has less fat. In meat, lean

meat is advised to control sugar level.

Processed and fatty meat is a strict no-no.

This includes sausages and burgers.

• Drinks: Aerated soft drinks should

be avoided as these contain high levels of

sugar. Alcoholic beverages should be

curtailed. Hot beverages like tea, coffee or

cocoa may be taken without adding sugar.

Fruit juices may be taken without adding

sugar. • Nuts: As a snack, nuts are the best

option. If it is unsalted, the better. They are

better as nuts have fiber and load you up on

omega-3 fatty acids.

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Blood sugar Management: Home Remedies

Try couple of home remedies like

1. Soak Fenugreek seeds overnight in water and chew the seeds and drink the water on

empty stomach in the morning.

2. Make a paste of Neem and turmeric and eat 1tsp twice daily.

3. Crush and make a paste of Tulsi (Holy Basil) leaves and have it in the mornings.

4. Include legumes and sprouts in diet as it longer

to digest.

5. Have a cup of Bitter Gourd juice and 1 tablespoon

of Amla (Indian gooseberry) juice daily. Bitter gourd can

be taken as part of daily diet too.

6. Make Cinnamon tea and drink in the mornings.

Cinnamon may also be added to the normal tea.

7. Drink a concoction of 1- to 1- ½ tsp of Jamun (Syzygium cumini) powder mixed with

water every morning on an empty stomach. This can reduce sugar upto 30%.

Blood sugar Management: Lifestyle

Diabetes is a disease that can be categorized as a lifestyle disease. Though, Diabetes is hereditary

to a large extent, it is rightful to say that mostly acquired.

Dormant lifestyle, obesity or

overweight and stress are major

reasons that lead to high blood

sugar levels. Some of the

methods for controlling this

condition are by leading life

with better stress management

and more exercise to burnout

unwanted fat. Stress

management can be done in

several ways. Here are a couple

of ways that helps you achieve

this.

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Yoga:

The age old science of Yoga may be practiced for

better attentiveness and relaxation. Yoga Asanas

are physical, mental, and spiritual practices or

disciplines that aim to transform body and mind.

Realistic goals:

Many people feel as if they’re adrift in the world. They work hard, but they don’t seem to get anywhere worthwhile. Most stress generate for this simple

reason that we set unrealistic goals and we stress

ourselves out to achieve it. Set realistic goals and

spend time to live and enjoy too.

Workouts:

Exercise can help prevent excess weight gain or

help maintain weight loss. A workout at the gym

or a brisk 30-minute walk can help. Physical

activity stimulates various brain chemicals that

may leave you feeling happier and more relaxed.

Aerobic activity makes the insulin work better.

Workouts also vent out stress as sweat.

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Walk or jog:

The fresh air in early in the morning rejuvenates

like no other. A walk or jog for 30 minutes daily

perks you up for the day and enhances your

productivity and confidence through the day.

Sleep:

Sleep well. It is important to make our body and

mind to rest well. Lack of sleep or excess sleep is

both harmful in several ways. On an average, an

adult require at least 6-8 hours of sleep each day.

So, adopt any or all of these tips and get into the fighting mode to be fit once again. Live a

complete life.