🙋‍♀️ 5 Simple Lifestyle Changes to Lower Your High Blood Sugar Levels

Are you struggling with high blood sugar levels? Also Want to know Dangerous Level Of Sugar In Blood. Do you find it challenging to maintain a healthy lifestyle? Well, you're not alone. Many people are unaware of the simple lifestyle changes they can make to lower their blood sugar levels. In this article, we'll explore five easy and effective lifestyle changes you can make to reduce your blood sugar levels. From as simple as drinking more water, to adjusting your diet to incorporating physical activity into your routine, these changes can have a significant impact on your overall health and well-being. So, whether you're looking to prevent diabetes or manage your blood sugar levels, keep reading to discover these simple lifestyle changes that can help you lead a healthier life.

Understanding Dangerous Level Of Sugar In Blood:

High blood sugar levels, or hyperglycemia, occur when your body can't effectively use insulin to regulate blood sugar levels. Insulin is a hormone produced by the pancreas that helps your body convert glucose from food into energy. When your body doesn't produce enough insulin, or when it doesn't respond properly to insulin, glucose accumulates in your bloodstream, leading to high blood sugar levels.

So what blood sugar levels are too high? According to the Indian Council of Medical Research, fasting blood sugar over 126 mg/dL is considered high. Two hours after eating, anything over 200 mg/dL is high. These high blood sugar spikes can damage your body. Frequent or prolonged high blood sugar levels are a sign of prediabetes or diabetes. Dangerous level of blood sugar, which persists above 350 mg/DL, over several hours, needs immediate medical attention from your doctor. 

High blood sugar levels for a long period of time can cause a range of health problems, including nerve damage, eye disease, kidney damage, and cardiovascular disease. Symptoms of high blood sugar levels include frequent urination, increased thirst, blurred vision, fatigue, and headaches.

Causes of High Blood Sugar Levels:

Several factors can contribute to high blood sugar levels, including poor diet, lack of physical activity, stress, and genetics. Eating foods that are high in sugar and simple carbohydrates (like maida) can cause blood sugar levels to spike, while a sedentary lifestyle can lead to insulin resistance, making it more difficult for your body to regulate blood sugar levels.

Stress can also contribute to high blood sugar levels, as stress hormones like cortisol and adrenaline can interfere with insulin production and increase glucose levels in the bloodstream. Additionally, genetics can play a role in the development of high blood sugar levels, as some people may have a genetic predisposition to insulin resistance.

Surprising sources of high blood sugar:

Recently, I had to rush my father-in-law to the Hospital ER as his blood sugar had shot up to 350 mg/dL. We were alarmed and at the ER, we back-tracked his diet of the day. Turns out that he had been drinking ORS to stabilise a low BP episode that he had earlier in the day, and the sugars in the ORS had increased the blood sugar levels. The good news is that the blood sugar had already started dropping during the ER visit and he was asked to go back home and continue to monitor sugar levels to stay vigilant. 

A diet that is consistently high on potatoes and simple carbs like maida can similarly lead to elevated blood sugar levels over prolonged lengths of time, cause insulin resistance and eventually lead to a diabetes diagnosis

The Importance of Lifestyle Changes in Managing High Blood Sugar Levels:

Making simple lifestyle changes can be an effective way to manage high blood sugar levels. By adjusting your diet, incorporating physical activity into your routine, managing stress, and getting enough sleep and hydration, you can reduce your risk of developing diabetes and other health problems associated with high blood sugar levels.

Incorporating these lifestyle changes into your daily routine can also help you feel more energized and improve your overall well-being. By taking control of your health through simple lifestyle changes, you can significantly improve your quality of life.

5️⃣ Simple Lifestyle Changes to Lower Your High Blood Sugar Levels:

1. Diet Changes 🥗  :

One of the most effective ways to lower your blood sugar levels is to make changes to your diet. Eating a balanced diet that includes plenty of whole foods, such as fruits, vegetables, lean proteins, and whole grains, can help regulate blood sugar levels and reduce the risk of developing diabetes.

Avoiding sugary and processed foods is also important, as these foods can cause blood sugar levels to spike. Instead, focus on eating foods that are high in fiber, as fiber can help slow down the absorption of glucose into the bloodstream. Also foods containing complex carbohydrates will cause slow rise in blood sugar levels, hence avoiding dangerous levels of blood sugar.. 

While I was on Reddit recently on the Diabetes subreddit, Redditors were helping each other understand why someone had a high blood sugar reading at 200+, two hours after dinner, while being hungry again. The answer lay in the kind of carbs and the amount eaten at dinner - 80 g of simple carbs from a pasta dinner. The general consensus on the subreddit post was that one should aim for 30 g of carbs from one meal, and to balance the carbs with protein and good fats. 

Read more about our approach to a diabetes-friendly diet here

2. Exercise 💪 :

Regular physical activity is essential for managing high blood sugar levels. Exercise can help your body use insulin more effectively, reducing the risk of insulin resistance and improving blood sugar control.

Incorporating at least 30 minutes of moderate-intensity exercise into your daily routine, such as brisk walking, cycling, or swimming, can have a significant impact on your blood sugar levels. Resistance training can also be beneficial, as it can help build muscle mass, which can improve insulin sensitivity.

🔔 Pro Tip: If you are new to resistance training, get yourself a yellow resistance band from an online shopping platform, search for resistance band workouts on YouTube, and pick any short workout of 10 minutes.

3. Stress Management 😣 :

Managing stress is another important lifestyle change to consider when trying to lower your blood sugar levels. Chronic stress can cause cortisol levels to rise, leading to insulin resistance and high blood sugar levels.

Incorporating stress-management techniques into your daily routine, such as meditation, deep breathing, and yoga, can help reduce stress levels and improve insulin sensitivity. Additionally, getting enough sleep can help reduce stress levels and improve overall health.

4.  Sleep 🛌 :

Getting enough sleep is essential for managing high blood sugar levels. Lack of sleep can cause cortisol levels to rise, leading to insulin resistance and high blood sugar levels.

Incorporating healthy sleep habits into your daily routine, such as avoiding caffeine and electronics before bed, establishing a regular sleep schedule, and creating a relaxing sleep environment, can help improve the quality of your sleep and reduce stress levels.

5. Hydration 🥛 :

Staying hydrated is essential for managing high blood sugar levels. Drinking plenty of water can help flush out excess glucose and improve insulin sensitivity.

Incorporating healthy hydration habits into your daily routine, such as drinking water throughout the day, avoiding sugary drinks, and limiting alcohol intake, can help improve blood sugar control and overall health.

The Benefits of Making These Lifestyle Changes:

Making simple lifestyle changes to avoid or lower dangerous levels of blood sugars can have a range of benefits, including reducing the risk of developing diabetes, improving insulin sensitivity, reducing stress levels, and improving overall well-being.

By incorporating healthy habits into your daily routine, you can significantly improve your quality of life and reduce the risk of developing health problems associated with high blood sugar levels.

Tips for Sticking to Your New Lifestyle Habits:

Incorporating lifestyle changes into your daily routine can be challenging, but there are several tips you can follow to make it easier:

• Start small and gradually incorporate new habits into your routine - one extra glass of water, walking 100 gentle steps after lunch can slowly add up
• Set realistic goals and track your progress
• Find a support system, such as a friend or family member, to help keep you accountable
• Focus on the benefits of your new habits, such as improved energy levels and overall well-being
• Celebrate your successes and don't be too hard on yourself if you slip up.

Tracking Your Progress and Monitoring Your Blood Sugar Levels:

Tracking your progress and monitoring your blood sugar levels is essential for managing high blood sugar levels. By keeping track of your diet, physical activity, stress levels, and sleep habits, you can identify areas for improvement and make adjustments as needed.

Additionally, monitoring your blood sugar levels regularly can help you identify patterns and make adjustments to your lifestyle habits accordingly. Your healthcare provider can provide guidance on how often to monitor your blood sugar levels and what your target levels should be.

When to Seek Medical Help for High Blood Sugar Levels:

Test your blood sugar levels as directed by your doctor, usually before meals and at bedtime. This helps you stay on top of any concerning spikes or drops in your levels. If your blood sugar levels remain high despite making lifestyle changes, it's important to seek medical help. Your doctor can provide guidance on medication options and other treatments to help manage your blood sugar levels.

Additionally, if you experience symptoms such as increased thirst, frequent urination, blurred vision, or fatigue, or a fruity odor on your breath, it's important to seek medical help right away, as these can be signs of a more serious health problem.

If your blood sugar is over 350-400 mg/dL, check for ketones in your urine. High ketone levels require immediate medical attention. You can check for ketones with home test strips that you can easily buy from your local chemist or from online shopping platforms. Persistently high, dangerous level of sugar in your blood, needs immediate medical attention from your doctor, and you must go to the nearest hospital ER urgently. 

 

FAQ's On Dangerous Level Of Sugar In Blood:

1. Is blood sugar level of 200 dangerous?

Less than 140 mg/dL (7.8 mmol/L ) after two hours is considered healthy. 140 to 199 mg/dL (7.8 mmol/L and 11.0 mmol/L ) is diagnosed as prediabetes. 200 mg/dL (11.1 mmol/L ) or higher after two hours suggests diabetes.

2. Should I go to the hospital if my blood sugar is 200?

Seek immediate help from your care provider :

Your blood glucose levels stay above 240 mg/dL (13.3 mmol/L ) and you have symptoms of ketones in your urine.

3. What are 5 signs of a diabetic emergency?

 

Conclusion and Final Thoughts:

Managing high blood sugar levels can be challenging, but by incorporating simple lifestyle changes into your daily routine, you can significantly improve your quality of life and reduce the risk of developing health problems associated with high blood sugar levels.

By adjusting your diet, incorporating physical activity into your routine, managing stress, getting enough sleep and hydration, and monitoring your progress, you can take control of your health and lead a healthier, happier life. Remember to start small, be patient with yourself, and celebrate your successes along the way.