Avoid Blood Sugar Dips and Spikes

# Avoid Blood Sugar Dips and Spikes

If you have diabetes, you know how important it is to keep your blood sugar levels within a healthy range. Blood sugar, also called glucose, is the main source of energy for your body. However, when your blood sugar levels are too high or too low, it can cause various health problems and affect your quality of life.

In this blog post, I will explain what type 2 diabetes is, what are the symptoms of high blood sugar, and what are some foods and habits that can help you keep your blood sugar steady.

## What is Type 2 Diabetes?

Type 2 diabetes is a condition that happens when your body cannot make enough insulin, or use it properly. Insulin is a hormone that helps your cells take in glucose from your blood. When you have type 2 diabetes, your cells become resistant to insulin, and your blood sugar levels rise.

Type 2 diabetes is the most common type of diabetes, affecting about 90% of people with diabetes. It is more likely to develop in people who are overweight, inactive, older, or have a family history of diabetes. However, it can also affect younger people and people of any weight.

Type 2 diabetes can be managed with healthy eating, physical activity, medication, and regular check-ups. If left untreated, it can lead to serious complications, such as heart disease, kidney disease, nerve damage, eye damage, and foot problems.

## What are the Symptoms of High Blood Sugar?

High blood sugar, also called hyperglycemia, occurs when there is too much glucose in your blood. This can happen when you eat too much, skip or take too little medication, are stressed, sick, or inactive, or have an infection or injury.

High blood sugar can cause various symptoms, such as:

• - Feeling very thirsty
• - Peeing a lot
• - Feeling weak or tired
• - Blurred vision
• - Losing weight
• - Itching around the genitals
• - Slow healing cuts or wounds

High blood sugar can also lead to a serious condition called ketoacidosis, which happens when your body breaks down fat for energy and produces toxic acids called ketones. Ketoacidosis can cause symptoms such as:

• - Fruity-smelling breath
• - Dry mouth
• - Abdominal pain
• - Nausea and vomiting
• - Shortness of breath
• - Confusion
• - Loss of consciousness

If you have any of these symptoms, you should check your blood sugar level and contact your health care provider as soon as possible.

## What are Some Foods and Habits that Can Help You Keep Your Blood Sugar Steady?

Keeping your blood sugar steady can help you prevent or delay the complications of diabetes, and also improve your energy, mood, and well-being. Here are some tips to help you achieve this goal:

- Eat regular meals and snacks that contain a balance of carbohydrates, protein, and healthy fats. Carbohydrates are the main source of glucose for your body, but they also raise your blood sugar the most. Protein and fat can help slow down the digestion and absorption of carbohydrates, and keep you feeling full longer. Some examples of healthy foods that contain these nutrients are:

• - Whole grains, such as oatmeal, brown rice, quinoa, and whole wheat bread
• - Fruits, such as apples, oranges, berries, and bananas
• - Vegetables, such as leafy greens, broccoli, carrots, and tomatoes
• - Legumes, such as beans, lentils, and chickpeas
• - Nuts and seeds, such as almonds, walnuts, sunflower seeds, and chia seeds
• - Lean meats, such as chicken, turkey, and fish
• - Eggs, cheese, yogurt, and milk
• - Healthy oils, such as olive, canola, and avocado oil

- Avoid or limit foods and drinks that are high in sugar, refined carbohydrates, saturated fat, and sodium. These foods can spike your blood sugar, increase your cholesterol and blood pressure, and cause weight gain. Some examples of foods and drinks to avoid or limit are:

• - Sweets, such as candy, cookies, cakes, and ice cream
• - Sugary drinks, such as soda, juice, sports drinks, and energy drinks
• - Processed foods, such as chips, crackers, pretzels, and popcorn
• - Fried foods, such as french fries, chicken nuggets, and doughnuts
• - Fast foods, such as burgers, pizza, and hot dogs
• - Red meats, such as beef, pork, and lamb
• - High-fat dairy products, such as butter, cream, and cheese
• - Salted foods, such as pickles, olives, and soy sauce

- Drink plenty of water and other sugar-free fluids, such as tea, coffee, and sparkling water. Water helps your body flush out excess glucose and ketones, and also prevents dehydration, which can worsen high blood sugar. Aim for at least eight glasses of water a day, and more if you are active or in hot weather.

- Be physically active for at least 30 minutes a day, most days of the week. Physical activity can help lower your blood sugar, improve your insulin sensitivity, and reduce your risk of heart disease and other complications. Choose activities that you enjoy and can do safely, such as walking, biking, swimming, dancing, or gardening. Start slowly and gradually increase the intensity and duration of your exercise. Check your blood sugar before and after exercise, and adjust your food and medication accordingly. Talk to your health care provider before starting a new exercise program.

- Monitor your blood sugar regularly and keep a record of your results. This can help you see how different foods, activities, medications, and other factors affect your blood sugar levels. It can also help you and your health care provider make adjustments to your diabetes management plan. Follow your health care provider's instructions on how often and when to check your blood sugar, and what your target range should be.

- Take your medication as prescribed and follow your health care provider's advice. Depending on your type and severity of diabetes, you may need to take oral medication, insulin injections, or both to control your blood sugar. Do not skip, change, or stop your medication without consulting your health care provider. Tell your health care provider about any side effects or problems you have with your medication. Also, tell your health care provider about any other medications, supplements, or herbal remedies you are taking, as they may affect your blood sugar levels.

- Manage your stress and get enough sleep. Stress and lack of sleep can raise your blood sugar levels and make it harder to control your diabetes. Find healthy ways to cope with stress, such as deep breathing, meditation, yoga, or talking to someone you trust. Aim for seven to nine hours of quality sleep every night, and avoid caffeine, alcohol, and nicotine before bed. If you have trouble sleeping, talk to your health care provider about possible causes and solutions.

## Conclusion

Keeping your blood sugar steady is one of the best ways to manage your diabetes and prevent or delay the complications. By following a healthy diet, being physically active, monitoring your blood sugar, taking your medication, and managing your stress and sleep, you can improve your health and well-being. Remember to check with your health care provider before making any changes to your diabetes management plan, and seek medical help if you have any symptoms of high or low blood sugar. Thank you for reading. 😊

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