- Regular exercise can help you lose weight and increase insulin sensitivity.
- Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.
- Exercise also helps your muscles use blood sugar for energy and muscle contraction.
- Good forms of exercise include running, biking, dancing, hiking, swimming etc.
Monitor Your Carb Intake
- Your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells.
- When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.
Drink Water and Stay Hydrated
- Drinking enough water may help you keep your blood sugar levels within healthy limits.
- In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine.
Implement Portion Control
- Measure and weigh portions
- Use smaller plates
- Avoid all-you-can-eat restaurants
- Read food labels and check the serving sizes
- Keep a food journal
- Eat Slowly
Get Enough Sleep
- Getting enough sleep is necessary for good health.
- Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain (48, 49).
- Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control (47, 50, 51).
- It is best to get a sufficient amount of high-quality sleep every night.
Monitor Your Blood Sugar Levels
- Measuring and monitoring blood glucose levels can also help you control them.
- Try measuring your levels every day, and keeping track of the numbers in a log.