Blood Sugar Symptoms

• Fatigue or exhaustion
• Difficulty thinking, foggy brain
• High blood pressure (hypertension)
• Vision disorders
• Repeated need to urinate
• Sexual dysfunction in men
• Extreme thirst
• High levels of triglycerides (a fat found in the bloodstream)
• Cravings for carbohydrates and sweets
• Low levels of HDL (high-density lipoprotein), also known as good cholesterol
• Repeated infections, including flu and yeast infections in women

In your battling against glucose, here are eight tried-and-trusted tactics you can use to maintain healthy glucose levels throughout the day.

1. Start the day with some protein.
   Loading up on rapidly digested carbohydrates (bread, pastries, and fruit) first component in the morning leads to a surge of glucose and a spike in insulin levels, two matters you do now not want. Protein — from egg whites or whey protein powder, for instance — affords the stability wanted for wholesome metabolism and helps forestall starvation later. We propose balancing your food regimen this way in the course of the day to hold wholesome glucose levels.
   
2. Eat less and more often.
   You can divide your targeted calorie intake by the number of scaled-down mini-meals you would like to eat each day. For example, a 2,000-calorie diet of 5 mini-meals equals 400 calories per meal. This method can help you to avoid the energy highs and lows that so often accompany glucose problems. Often, these mini-meals can help you stop diet-derailing hunger pangs, too. Shelley, a long-time reader who was heading toward a diabetes diagnosis, found that mini-meals helped her avoid the binge eating that was ruining her health. “I was skipping breakfast and lunch to lose weight,” she explained, “but instead I would be starving before dinner and wolf down an entire bag of bagel chips or cookies. Very counter-productive, because I was actually gaining weight instead of losing. The mini-meals keep me going all day, and I have way more energy, too.”
   
3. Eat Whole foods.
   Get in the dependancy of constructing ingredients round total foods, like vegetables, fruits, nuts, seeds, beans, eggs, and lean protein. That capacity skipping prepared, processed ingredients and the lengthy listing of chemical compounds required to create them. Ideally, you ought to be consuming meals that has no ingredient listing on the wrapper. This can also take some getting used to, however it can be done. As reader Greg shared with us, “The first month or so used to be hard. I genuinely neglected the frozen microwaved meals. Then one night time I obtained domestic late from work and didn’t sense like cooking, so I popped a frozen sandwich in the microwave. I started out to devour it, however all I ought to style was once salt. Then I study the ingredient label on the package. There have been solely a couple phrases in there that I recognized. So I threw the sandwich away and made myself a salad. It took a few more minutes, however at least I didn’t sense like I used to be filling myself full of chemicals.”
   
   
4. Drink up.
   You can make filtered water as your first choice of beverage. Due to we’re surrounded by sodas, juices, energy drinks, and custom coffee with as many calories as an entire meal it might be difficult but you can make it, then you win. The simple carbohydrates in these beverages can send blood glucose levels soaring, while providing you with exactly nothing in the way of benefits. That’s why we recommend green tea as a flavorful alternative to junk drinks. A significant body of research shows that two to four cups of green tea every day helps prevent high blood sugar from damaging organs throughout the body. As a bonus, green tea also revs up metabolism and promotes weight loss. If you’re not fond of the taste of green tea, try the fruit-flavored versions that provide a hint of sweetness without sugar.
   
5. Go Mediterranean.
   Studies many times exhibit brilliant fitness advantages from the so-called Mediterranean diet, which includes a decreased hazard of growing coronary heart disease, cancer, Alzheimer’s, and Parkinson’s. Focus on fruits, veggies, entire grains, nuts, beans, legumes, and seeds. These filling, nutritious, high-fiber meals digest slowly, assisting you preserve healthful glucose degrees whilst playing flavorful meals. In addition, alternative seafood for pink meat most days, and buy a good-quality greater virgin olive oil to use in vicinity of traditional cooking oils. Patients on the Mediterranean weight-reduction plan document feeling more healthy than ever and regularly drop kilos besides genuinely trying.
   
6. Minimize stress.
   These days, we repeatedly face stressful situations our bodies are not prepared to handle it. It’s hard to overestimate the role of stress in glucose imbalance. When you’re stressed, all you may be thinking about is the terrible driver who nearly forced you off the road. But inside your body, even worse things are happening. Inflammation increases and insulin resistance rises, throwing glucose management into turmoil. That’s why we urge our readers to look into relaxation and stress-management techniques and use them on a regular basis. Some people find that yoga or tai chi works best, while others tell me that they feel less stressed when they take a few brisk walks throughout the day. If those options aren’t practical for you, consider massage, meditation, breathing exercises, dance, music or art therapy, or self-hypnosis. Readers Marsha and Stanley found that having a massage therapist come to their condo each week was not an extravagant indulgence but a real boon to their health. “Massage helps me relax so well that I wouldn’t quit now for anything,” Stan said. “It’s one of the best things we’ve ever done.”
   
7. Make time to exercise.
   Schedule 30- to 45-minute day by day walks inner or out, relying on weather. Taking numerous brief (10- to 15-minute) walks after consuming is any other option. Exercise improves insulin sensitivity, so it helps hold healthful blood glucose tiers whilst additionally helping with weight management, coronary heart health, circulation, and so tons more. If it’s difficult to squeeze exercising into your calendar, here’s some suitable news: Two latest research exhibit that very quick workout classes advantage glucose administration through decreasing insulin resistance and different prediabetes markers. Both research contain high-intensity interval education on stationary bicycles. In one, humans in the find out about exercised three instances weekly for 10 minutes at a time. During the 10-minute sessions, they accelerated depth and to “all out” — however solely for 10, 20, or 30 seconds at a time. Even with this minimal quantity of exercising — simply 30 minutes whole per week! — Insulin sensitivity elevated by using an outstanding 28 percent, and cardio ability expanded as well. An earlier, associated learn about had comparable results.If you have now not been exercising, have your health practitioner supply you the go-ahead earlier than beginning any kind of workout, whether or not it’s day by day strolling or brief, high-intensity interval training. Even with a doctor’s permission, sedentary persons ought to begin exercising slowly to keep away from accidents and work regularly towards extra fast-paced routines.
   
8. Take supplements.
   Look into herbal remedies. Recent lookup indicates that sure herbal dietary supplements can make a massive distinction in your body’s response to glucose. Below are simply a few dietary supplements that assist preserve wholesome glucose ranges and enhance insulin resistance:
   CoQ10: A latest find out about has demonstrated what many scientific specialists have suspected for a while, that CoQ10 is a fantastic way to fight diabetes. Specifically, if you already have diabetes,
   CoQ10 reduces your blood-sugar level. That’s a massive chunk of the battle. And even if you don’t have diabetes, CoQ10 helps your physique deal with sugar extra efficiently, and lowers your insulin levels. This doesn’t suggest CoQ10 by using itself is a therapy for diabetes. But it truely can assist you deal with the disease—and, in some cases, can without a doubt assist reverse some of its worst symptoms. We propose taking a hundred IU daily, by no means exceeding 800 IU a day.