Keeping your blood sugar under control is not only for people with diabetes – it’s essential for heart health,, energy levelsAnd long -term disease prevention.
But even if you eat well most of the time and avoiding large amounts of sugar, some of your daily habits could be Sabotage of your blood sugar.
Here is 8 sneaky habits This could rotate your blood sugar without you realizing – and how to fix them.
Your morning slat or your energy drink can reassemble you, but it could also send your blood sugar to hover with a top Quantities of added sugars.
Here is how much you could consume with morning favorites:
- A Large white chocolate mocha from Starbucks to 46 grams-Or 11.5 teaspoon– sugar added.
- A 16 oz energy drink in Rockstar contains 61 grams added sugar – almost 15 teaspoons.
These drinks lack significant nutrients, such as fibers and proteins, which can help stabilize blood sugar and hear them in the empty -handed may have a greater impact on your blood sugar.
Tip: If you cannot abandon your sweet morning coffee, try a little reduction in added sugars or associate it with a breakfast rich in protein and fiber.
Dehydration can cause an increase in blood sugar – it is because low water consumption can increase in levels of levels Vasopressin and cortisolTwo hormones that affect glucose regulation.
Research shows that increasing your water consumption can reduce your risk of developing type 2 diabetes.
Advice: Sip water throughout the day– And not only when you are thirsty.
Stress triggers the release of stress hormones like Adrenaline and cortisolwhich can then increase blood sugar.
Being in a state of constant stress can also make you feel hungry and want food with high sugar content.
Tip Steps to manage stress—Re the soothing activities such as walking, meditation or even journalization.
Do not sleep enough can affect your blood sugar. Research shows that sleep deprivation Not only increases the fluctuations in blood sugar, but it can also increase hunger and the desires of sweet food.
Advice: adults should target at least 7 hours of sleep every night. If you have trouble sleeping, talk to your doctor or a sleep specialist.
Your morning coffee is not the only blood sugar shab – sodas, chocolate milk and fruit juices throughout the day can also increase your glucose.
Regularly Drinking sugary drinks Can increase your risk of developing type 2 diabetes and metabolic syndrome.
Tip: Enjoy sugary drinks sparingly, but respect water,, unsweetened teaAnd seltzer most often.
Proteins and fibers slowly digest and help prevent blood sugar levels after meals.
Don’t you think the meal order order? A 2020 study in people with type 2 diabetes has really found that Eat protein and vegetables before carbohydrates A reduction in post-meal blood sugar by 40%, compared to the consumption of carbohydrates first.
Tip: Add proteins (chicken, eggs, tofu) and fibers (vegetables, whole grains) to each meal or snack.
Being sedentary increases your risk by many health problems, including type 2 diabetes, but even short activity access (like a 10 -minute walk after dinner) can help you manage blood sugar.
Advice: the CDC recommends 150 minutes of moderate activity (or 75 minutes of vigorous activity) each week. Also try to pair with at least two days of strength training.
Fast food is loaded with refined carbohydrates, unhealthy fats and excessive calories, which can increase blood sugar.
In the meantime, research shows cook more at home is linked to lower rates of type 2 diabetes and obesity.
Tip: you don’t have to completely abandon your favorite restaurants, but try to prepare more meals at home with blood sugar ingredients Like lean proteins, healthy fats and fiber -rich carbohydrates.
Do you think your blood sugar is too high? Make an appointment with your health care provider. They can perform blood tests, check your glucose rateand provide additional advice.
If you have high blood sugar, they can also help you develop a plan for Support glycemic control This includes:
- Reduction Added sugar and refined carbohydrates
- Croissant physical activity
- Manager stress
- Improvement sleep
Apparently harmless daily habits – such as not drinking enough water, jumping a training and engaging in a morning slat – could do more harm to your blood sugar than you think.
But making some simple adjustments can even take out your blood sugar and reduce your risk of diabetes and other health problems.