Sugar plays a vital role in providing energy to the body, but too much of it can lead to various health problems such as diabetes, heart disease, and obesity.

Therefore, it is essential to manage your sugar levels to stay healthy and prevent these complications. Here are some tips on how to manage marginal sugar levels.

Eat a Balanced Diet

A balanced diet is crucial in maintaining an appropriate sugar level. The key is to eat a variety of foods that provide all the necessary nutrients.

Consuming a well-balanced meal that includes lean protein, whole grains, fruits, and vegetables can help regulate blood sugar levels.

Avoid Processed Foods

Most processed foods contain high amounts of added sugars that can cause a spike in blood sugar levels. Avoid consuming processed foods such as soda, candies, cakes, and cookies. Look for products that are labeled as sugar-free or low-sugar.

Alternatively, you can make your snacks at home using natural ingredients to curb your sugar cravings.

Exercise Regularly

Being physically active can help regulate blood sugar levels. Exercise helps muscles absorb sugar and use it for energy effectively.

Aim for at least more than 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, every week. If you are new to exercise, start slowly and gradually increase your intensity and duration over time. Consult with your physician before beginning any new workout program.

Stay Hydrated with Water

Drinking enough water is essential for managing blood sugar levels. Lack of hydration can cause blood sugar levels to rise and lead to dehydration. Drinking enough water can help flush excess sugar from the body, and it also helps to regulate appetite.

According to the American Diabetes Association, it is recommended to consume at least eight ounces of water daily, and more if you exercise.

Avoid Alcohol Consumption

Alcoholic beverages contain high amounts of sugar that can interfere with blood sugar levels. Consuming alcohol can also impair the liver’s function in regulating blood sugar levels and lead to hypoglycemia.

People with diabetes should stay away from alcohol or consume it in moderation to prevent any complications.

Manage Stress

Stress can cause blood sugar levels to rise. When a person is under stress, the body releases hormones like cortisol and adrenaline, which can trigger an increase in blood sugar levels. Managing stress can help regulate your sugar levels.

You can manage stress by practicing relaxation techniques like deep breathing, meditation, or yoga.

Monitor Blood Sugar Regularly

Monitoring your blood sugar levels at home is essential in managing blood sugar levels. It is recommended to check your blood sugar at least once daily for people with diabetes or anyone with marginal sugar levels.

You can use a glucometer to measure your sugar levels at home. Talk to your healthcare provider to find out how frequently you should test your sugar levels.

Take Medications as Prescribed

If diagnosed with diabetes, it is crucial to take medication as prescribed by your healthcare provider. Taking medications as prescribed can help regulate sugar levels and prevent complications.

Insulin injections or oral medications like Metformin are the most common medications used to treat diabetes. Consult with your healthcare provider to determine which medication is appropriate for you.

Quit Smoking

Smoking can cause blood sugar levels to rise and lead to insulin resistance. Smoking can also increase the risk of developing complications of diabetes like heart disease and stroke.

Quitting smoking can benefit overall health and help regulate blood sugar levels.

Conclusion

Managing marginal sugar levels is crucial in preventing complications like diabetes, heart disease, and obesity.

Small changes in lifestyle, such as eating a balanced diet, exercising regularly, staying hydrated, managing stress, monitoring blood sugar levels, and taking medication as prescribed, can go a long way in managing sugar levels. Quitting smoking and avoiding alcohol consumption is also necessary to promote good health. Speak to your healthcare provider for guidance on managing your sugar levels and to prevent any complications.