There are many people around us who suffer from high blood sugar. It is well known that high blood sugar can cause many complications and long-term damage to the body. High blood sugar is a major problem for diabetes patients. With the improvement of living standards, there are more and more people with high blood sugar in modern society. Lowering blood sugar is a topic that many diabetes patients are concerned about. Here are several methods to lower blood sugar, hoping to be helpful to everyone.
The Dangers of High Blood Sugar
With the gradual improvement of living conditions, many people indulge in rich meals, which easily leads to metabolic disorders and high blood sugar. So what are the dangers of high blood sugar for the human body?
Damage to blood vessels: High blood sugar increases blood viscosity on one hand, and makes blood vessels thinner, more brittle, and less elastic on the other hand. This leads to obstructions in the entire circulatory system, poor blood flow, blockages, and even problems in the whole body. The ischemia and hypoxia caused by high blood sugar are the main causes of various complications of diabetes.
Damage to the nervous system: Elevated blood sugar levels cause the accumulation of sorbitol in nerve cells. Circulatory system disorders lead to insufficient blood and oxygen supply to nerve cells, directly causing malnutrition and functional changes in nerve cells.
Damage to the metabolic system: Sugar, fat, and protein are the three basic substances of human metabolism. High blood sugar disrupts sugar metabolism, breaks the balance of systemic metabolism, and often leads to disorder in lipid metabolism, causing problems in the entire metabolic system.
Damage to the immune system: High blood sugar and metabolic disorders caused by high blood sugar reduce the phagocytic and bactericidal abilities of white blood cells, decrease the generation of immunoglobulins and complements, and weaken the bactericidal power of blood. At the same time, the vitality of cells and organs decreases, the body's self-healing ability decreases, resulting in immune dysfunction and decline.
Methods to Lower Blood Sugar
1. Exercise to Lower Blood Sugar
Increasing exercise can promote energy metabolism and help lower blood sugar. Exercise should follow the principles of persistence, being within one's capacity, and gradual progress. Common methods of exercise to lower blood sugar include general housework, walking, tai chi, cycling, hiking, and for individuals who are capable, more intense activities such as running and basketball.
2. Coarse Grains Instead of Refined Grains
Controlling the degree of refinement of grains is crucial. Take bread for example, the glycemic index (GI) of white bread is 70, but bread with 75% to 80% added barley grains has a GI of 34. Therefore, it is recommended to replace refined grains with coarse grains.
3. Calculate the Amount of Food
People who are excessively obese can reduce the incidence of diabetes by losing 5% of their body weight. Calculate the daily intake to see how much one should eat less.
4. Increase Vitamin C Intake
Increasing the intake of antioxidants such as vitamin C in the diet can prevent the damage of arterial walls, reduce plaque buildup and heart disease, thereby effectively reducing the occurrence of diabetic complications. Increasing the proportion of fruits and vegetables in the diet provides the best source of antioxidants.
5. Increase Intake of Sugar-Free Liquids
Dehydration can also cause an increase in blood sugar. It is recommended to consume about 2-3 liters of sugar-free liquids daily. When blood sugar is high, drinking water not only dilutes blood sugar but also avoids excessive food intake. Patients with heart disease or kidney complications may need to limit their fluid intake appropriately, and the specific details should be consulted with a doctor or nutritionist.
6. Control Cholesterol Content in Food
Generally, it should not exceed 300 milligrams per day, which is equivalent to one egg per day. Eat less or avoid animal fats and foods high in cholesterol.
7. Sufficient Dietary Fiber and Vitamins
High-fiber foods can slow down the decomposition and absorption of carbohydrates, which is beneficial for balancing blood sugar. Reduced food intake can lead to insufficient supply of vitamins and trace elements, so it is advisable to eat more fresh vegetables. Fruits contain more fructose, so it is best to avoid them when blood sugar control is poor. Additional intake of various vitamins and mineral supplements in tablet or capsule form is recommended to make up for any deficiencies.
