Many people with diabetes find blood sugar control daunting and difficult to manage. Dr. Ann Fabry, an expert at the Joslin Diabetes Center in Boston, suggests breaking down the overarching goal of blood sugar control into clearer, smaller objectives, making implementation easier. Dr. Fabry summarized several practical tips for blood sugar control in Health magazine, which are worth trying. So, what are some methods for lowering blood sugar?
1. Track your exercise.Most people overestimate their physical activity levels. Accurately recording your daily exercise provides an honest self-assessment, helping you create a realistic exercise plan.
2. Use a pedometer. This convenient device is readily available at sporting goods stores at a low cost. It meticulously tracks your daily steps.Use it to estimate your average daily steps, then set goals to gradually increase this number. For example, in Week 1, add 100 steps to your baseline daily activity. In Week 2, add another 100 steps daily, and so on, progressing step by step.
3. Regularly incorporate new fruits and vegetables. This dietary strategy allows you to benefit from the anti-glycemic effects of various fresh produce. However, it's important to monitor your blood sugar levels after trying a new fruit or vegetable (especially fruits). Some fruits can cause significant blood sugar spikes, so portion sizes should be strictly limited when consuming them again.
4. Keep sugar-free gum handy.Chewing sugar-free gum can curb cravings for snacks, but avoid excessive amounts. Some brands contain sweeteners that may cause stomach discomfort at higher doses. Chewing gum also leaves your breath feeling fresh, discouraging the urge to eat odor-causing snacks that might spoil it.
5. Use smaller plates.Using smaller plates and utensils reduces portion sizes, lowers food cravings, and cuts calorie intake, helping maintain a healthy weight.
6. Bring lunch to work. Avoid eating lunch at restaurants or fast-food joints, as it's easy to lose control over your appetite there. Fast-food portions are large, calorie-dense, and packed with fat. Studies show a link between frequent dining out and weight gain.
7. Test blood sugar after meals.Preparing your own lunch allows precise control over ingredients and portions. If daily preparation feels burdensome, start by packing lunch twice a week.
7. Check blood sugar after meals. Monitoring blood sugar levels 2-3 hours post-meal helps individuals with diabetes stabilize daily blood glucose, preventing hyperglycemia and hypoglycemia. This foundation enables more effective dietary and exercise planning.