Diabetes affects more and more people in our country as well as all over the world. It is a condition that must be treated. On the other hand, patients who follow their treatment and follow the doctor’s recommendations; It is possible to lead a very healthy life. However, when diabetes is not treated properly, it can cause serious problems when blood sugar control is not fully maintained.
What reduces sugar and what can be done at home?
Reduces sugar high blood glucose levels and keeping blood glucose values within a certain range is the basis of diabetes treatment at home. There are different methods such as various pills and insulin injections in the treatment of diabetes. The doctor, taking into account the degree of diabetes in the patient and the general condition of the patient; determines the most appropriate treatment. Treatment plays a major role in controlling diabetes and preventing complications that may develop due to the disease. In addition to treatment, some simple methods that can be applied at home can also be effective in reduces sugar.
TO do EXERCISE at home reduces sugar
Regular exercise is important in terms of both maintaining the ideal weight and increasing the insulin sensitivity of the body. Especially in Type II diabetes patients; body cells are resistant to the hormone insulin, which has a blood sugar lowering effect. For this reason, insulin cannot show enough effect on these cells. As a result, glucose (blood sugar) cannot pass from the blood to insulin resistant cells, blood sugar rises. Regular exercise allows body cells to respond more to insulin. In addition, as the muscles used during exercise consume glucose as an energy source, blood sugar decreases. Although blood sugar is desirable, excessive reduction in glucose levels can cause serious problems. For this reason, blood glucose monitoring is recommended before and after exercise. It may be helpful to consult a specialist to determine exercises appropriate for the age and general condition of the patient. In general, activities such as swimming, cycling, brisk walking, weight lifting; It is among the recommended exercises.
KEEPING CARBONHYDRATE CONSUMPTION UNDER CONTROL
Carbohydrates are the main energy source used in the body. Substances such as sugar, starch, fiber found in natural or artificial foods; forms carbohydrates. When carbohydrates are digested in the body, they turn into various molecules, primarily glucose. The hormone responsible for processes such as the use and storage of glucose in the body is insulin.
A balanced meal requires a certain amount of carbohydrates. However, consuming too much carbohydrate disrupts the balance between insulin and blood glucose. It causes blood sugar to rise. For this reason, diabetic patients should avoid excessive carbohydrate consumption. High carbohydrate content:
- Bread, pasta, corn
- Starchy vegetables such as potatoes
- Berries other than mulberries and blackberries
- Sugary, carbonated, alcoholic beverages
- Dessert, ice cream, cake
- Foods such as pastries
diabetic patients should stay away from foods.
EATING FIBER FOOD
The consumption of fibrous foods helps to slow carbohydrate digestion and sugar absorption. In this way, blood sugar rises more slowly.
Fibers; It is divided into two subgroups, soluble and insoluble. Although consumption of both types is beneficial, foods containing soluble fiber are more effective in blood sugar control. Foods rich in soluble fiber:
- Brussels sprouts
- Peach, nectarine, apricot
- Flax seeds
can be counted as.
Including these foods more in the diet helps to regulate blood sugar. In the consumption of fiber-rich fruits, sugar levels should also be taken into consideration and if these fruits are to be consumed, they should be eaten in small portions. While the daily amount of fiber required is 25 grams for women, it is 38 grams for men.
CONSUMPING LOTS OF LIQUID
Adequate consumption of the daily fluid helps to keep blood sugar in a healthy range. Fluid consumption can increase the urine output from the kidneys, allowing the excess sugar in the blood to be excreted from the body. The point to be considered in liquid consumption is that sugary drinks should be avoided. The body’s fluid needs; It will be useful to meet them from beverages such as water and soda.
It is a very useful method in terms of portion control, calorie intake restriction and weight control. Maintaining ideal weight is important both in preventing the development of diabetes and in providing disease control in diabetic patients. In addition, reducing the portions prevents sudden increases in blood sugar levels during meals. Methods that can be effective in controlling portion sizes:
- Measuring, weighing portions
- Using smaller plates for serving
- Avoid open buffets
- Consumption of packaged products by reading the nutritional value table
- Keeping a food diary
- It can be counted as eating slowly.
CONSUMPTION OF NUTRITIONS WITH LOW GLYCEMIC INDEX
The glycemic index is a value that indicates to what extent foods cause an increase in blood sugar. Nutrients; Glycemic index is divided into low, medium and high. Foods with low glycemic index cause a small increase in blood sugar, while foods with high glycemic index increase blood sugar significantly. The fact that diabetics prefer foods with low glycemic index helps to keep blood sugar at desired levels. Low-medium foods with a low glycemic index:
- Yogurt, buttermilk
- The fish
- Non-starchy vegetables
- Whole wheat pasta
can be listed as.
FOLLOWING BLOOD SUGAR REGULARLY
It is recommended to measure blood sugar at regular intervals for diabetic patients. Blood sugar should be monitored, especially in cases such as starting a new drug or making changes in diet. It would also be useful to note the rise and fall in blood sugar. In this way, the patient; He / she can see the effect of the new drug or diet in a concrete way. In the light of these values; It can find answers to questions such as which foods raise blood sugar more, which meal interval is more beneficial in sugar control. In addition, these values provide very useful information to the doctor during the doctor’s control.
Stress is a condition directly related to blood sugar. Hormones such as glucagon and cortisol secreted in the body during stress; causes a rise in blood sugar. Therefore, reducing the stress level helps blood sugar control. There are many different ways that can make it easier to deal with stress. Determining and applying the most suitable relaxation method for the person may contribute to lowering sugar.
Quality and sufficient time sleep is very important for health. Many changes occur in the body in cases such as disruption of sleep patterns, poor quality sleep, and insufficient sleep. Among them; There are situations such as decreased insulin sensitivity, increased appetite and weight gain. In addition, insufficient sleep can increase blood sugar by causing cortisol release in the body. To avoid all these situations, a sufficient amount of night sleep should be achieved.
Being at the ideal weight is very effective in preventing diabetes. Providing weight control against increasingly common diabetes; It is one of the most important methods of preventing disease. Weight control in patients diagnosed with diabetes may play a role in preventing additional disorders that may develop due to diabetes. Especially waist circumference; It is an important indicator of serious ailments such as diabetes and heart disease. Waist circumference being thicker than 80 cm for women and 92 cm for men; indicates an increased risk for these diseases. Applications should be made to keep the person in the ideal weight range and to keep the waist circumference below the risky values. These practices also help keep blood sugar at desired levels.
In order to keep your blood sugar under control, it will be beneficial to apply to a well-equipped health center to get help on issues such as the most appropriate treatment methods for you, exercise programs suitable for your health condition, and nutrition programs that include balanced meals.
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