It is important to reduce and keep blood sugar in the ideal range to avoid the risk of certain chronic diseases like stroke and heart attack.
Plus, it’s essential for overall well-being, whether you have diabetes, prediabetes, or just commonly experience the side effects of blood sugar fluctuations.
High Blood Sugar Levels: An Overview
The amount of sugar or glucose in your blood is called blood sugar. If your blood sugar is more than 126 mg/dl before a meal or more than 200 mg/dl two hours after a meal, it is called high blood sugar or hyperglycemia.
If it is not treated promptly and properly, high blood sugar can lead to a build-up of glucose, which increases the risk of diabetes, stroke, and heart disease.
You will know that you are suffering from high blood sugar by the following symptoms:
- frequent urination
- increased appetite/thirst
- difficulty in concentration
- blurred vision
The threshold for high blood sugar varies from person to person, depending on age, how long diabetes has been present, and if other health problems are present. Therefore, it is important to maintain blood sugar levels within the range prescribed by your healthcare team.
If you have diabetes, managing your blood sugar levels is essential. Here are some simple yet effective ways to lower your blood sugar. However, make sure you take your insulin or other diabetes medicines first. If you forget to take a dose, your blood sugar level may drop suddenly.
The first and foremost thing to do when you have a sudden blood sugar spike is to pay attention to your hydration level. When your blood sugar is high, your body excretes excess glucose through urine, cleansing it.
So drink plenty of water instead of juices or carbonated drinks to lower blood sugar levels. Plus, your blood sugar is more concentrated when you’re dehydrated.
walking or spot jogging
If you experience any symptoms of high glucose levels, a simple exercise can help reduce sudden blood sugar spikes. For example, take a short walk or light jog to prevent spikes.
Any aerobic exercise will help you balance your blood sugar. For example, walking for 20 minutes can lower blood sugar.
eat fiber rich foods
Certain foods can help control blood sugar levels throughout the day. For example, high-fiber foods take longer to break down, which helps keep blood sugar levels even.
apart from this, Research Fiber-rich foods such as spinach, grains (such as oatmeal, barley, etc.), and avocados have also been shown to help reduce the risk of developing type 2 diabetes.
reduce simple carbs
One of the primary causes of high blood sugar is eating too many refined carbs. These carbs have been processed and most of the fiber has been removed.
Your body quickly processes and absorbs these types of carbs, turning them into sugar. You should avoid eating bread, pasta, rice and other carb-rich foods to prevent blood sugar spikes. Instead, go for low-carb veggies, healthy fats, and lean proteins.
raise electrolyte levels
If your blood sugar level rises suddenly, you will urinate more than usual. This means you’re losing water, and your electrolyte levels, including magnesium, potassium and phosphate, will be extremely low.
Electrolytes are needed to maintain adequate body functions, so prompt replenishment is essential. Foods like bananas, sweet potatoes and nuts can help you stay balanced.
relax with meditation
Stress is another reason for a sudden spike in your blood sugar. Therefore, meditation or yoga will lead to a significant reduction in blood sugar levels. Breathe through a yoga session to reduce anxiety, clear the mind, and effectively relax the body.
Your doctor prescribes rapid-acting insulin to help control the blood sugar spikes that can naturally occur when you eat. Your body absorbs it quickly, and it starts working within 15 minutes of injection to lower high blood sugar after a meal.
Fast-acting mealtime insulin prescribed for people with type 1 or type 2 diabetes begins to work faster than regular human insulin.
When your blood sugar level gets too high, the fastest way to bring it down is to take rapid-acting insulin. Exercise and drinking water are also fast, effective ways to lower blood sugar. Also, taking regular and nutritious meals will give you consistent energy throughout the day to avoid high blood sugar levels.
Tips to Avoid High Sugar Level Emergency
The right way to lower your blood sugar level is to prevent the spike in the first place. So here are some tips to avoid emergencies.
- Avoid sitting or lying down immediately after a meal, as this inactive practice elevates blood sugar levels.
- Don’t skip breakfast, the first and most important meal of the day, as it will potentially affect blood sugar.
- It is important to have good quality sleep to avoid any kind of imbalance in the sugar level.
- Regular exercise will control blood sugar levels, burning off excess immediately.
- Consume healthy meals and nutritious snacks, which is important to prevent sugar spikes.
- Eat low glycemic index foods like leafy green vegetables, raw carrots, chickpeas and lentils which will show minimal effect on glucose levels.
- Keep track of your portions to make sure you don’t overeat and affect your insulin function.
Prevention is key to keeping blood sugar in the normal range. However, understanding how to reduce it during an emergency will prevent complications. Consult your health care professional before taking any rapid-acting insulin.
Moreover, sticking to a balanced diet, moderate physical activity and quality sleep patterns are the key factors to naturally lower blood sugar levels and keep it under control.