Sugar levels in your blood can rise due to various factors, including high carbohydrate intake, a sedentary lifestyle, or existing health conditions like diabetes.

While occasional spikes in sugar levels may not cause concern, consistently high levels can lead to various health complications like diabetes, obesity, and heart disease.

The good news is that you can manage your sugar levels and maintain healthy blood sugar levels with the right diet and lifestyle adjustments. Here is a comprehensive guide to managing raised sugar levels:.

1. Monitor Your Sugar Levels

The first step in managing your blood sugar levels is to understand where you stand. Regularly check your sugar levels, especially if you have risk factors like a family history of diabetes or if you’re overweight.

This allows you to identify and address any health concerns before they escalate.

Your doctor may recommend a blood test or the use of an at-home glucose meter to monitor your sugar levels. If you have diabetes, you’ll need to monitor your levels daily and record the results to track your progress and identify patterns.

2. Adopt a Low-Glycemic Diet

The glycemic index (GI) measures how quickly foods raise your blood sugar levels. Foods with a high GI are absorbed quickly and cause rapid spikes in blood sugar levels, while low GI foods are absorbed slowly and keep your sugar levels stable.

Adopting a low-glycemic diet involves consuming plenty of whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats.

Avoid processed and refined foods, sugary drinks, and foods that are high in carbohydrates like white bread and pasta.

3. Exercise Regularly

Regular exercise is one of the most effective ways to manage raised sugar levels. Exercise helps your body use insulin efficiently, reducing insulin resistance and improving your blood sugar levels. It also promotes weight loss and improves heart health.

Experts recommend at least 150 minutes of moderate-intensity exercise every week, including activities like brisk walking, cycling, swimming, or dancing.

You can split your exercise routine into shorter sessions throughout the day if you’re unable to do longer sessions at a go.

4. Manage Stress

Stress can raise your sugar levels by releasing hormones like cortisol and adrenaline, which increase insulin resistance and prompt your liver to release stored glucose into your bloodstream.

This can lead to rapid spikes in sugar levels, which can be harmful.

To manage stress, adopt relaxation techniques like meditation, deep breathing, or yoga. You can also engage in hobbies, spend time with friends and family, or engage in activities that you enjoy.

5. Stay Hydrated

Dehydration can raise your sugar levels by reducing blood volume and concentration, making it harder for your kidneys to remove excess glucose from your bloodstream.

Drinking plenty of water keeps you hydrated and promotes kidney function, reducing the risk of high sugar levels.

Experts recommend drinking at least eight glasses of water every day, or more if you’re physically active or live in a hot climate. You can also consume sugar-free beverages like herbal or fruit teas, or infused water.

6. Get Enough Sleep

Getting enough sleep is crucial for maintaining healthy sugar levels. Studies show that sleep deprivation can impair insulin sensitivity, contributing to consistently high sugar levels.

Lack of sleep can also increase stress hormones, making it harder to manage sugar levels.

Experts recommend seven to nine hours of sleep every night for adults. If you’re struggling to sleep, adopt a sleep routine that promotes relaxation and avoid stimulants like caffeine and electronics before bedtime.

7. Consult Your Doctor

If you’re struggling to manage your sugar levels, speak to your doctor for guidance. Your doctor may recommend medication, insulin therapy, or consultation with a dietitian or diabetes educator to help you manage your sugar levels effectively.

It’s also essential to attend regular check-ups and keep track of your blood sugar levels, medications, and lifestyle habits to avoid complications like neuropathy, vision problems, or kidney damage.

Conclusion

Raised sugar levels can cause various health complications and should be managed proactively.

Adopting a low-glycemic diet, exercising, managing stress, staying hydrated, getting enough sleep, and monitoring your sugar levels can help you maintain healthy blood sugar levels and avoid complications. Speak to your doctor for guidance if you’re struggling to manage your sugar levels.