8 ways to take back control of your blood glucose levels
For those who have blood glucose levels (or HbA1c) of 42mmol/mol (6%) and over, the prospect of making lifestyle changes to reduce it can be daunting. Whilst those with diabetes cannot reverse their diagnoses, it is possible to manage blood sugar levels and return improvements at their next test. Here are a few examples of how to make that happen:
1. Managing your diet
It is universally known that our health is impacted by what we eat and how we eat. For health conditions such as diabetes, it’s easy to be overwhelmed by the recommendations on exactly what to have. So we’ve reduced it to several simple steps that will improve overall blood glucose levels:
- Aim to lower your carbs as carb intake strongly influences your blood glucose levels. As carbs are broken down into sugars, mainly glucose, excessive consumption can create too much work for insulin that turn glucose into energy – resulting in high glucose levels. A great way to avoid this is carb counting. Diabetes UK have some great tools to help you calculate your carb intake.
- Incorporate more fibre into your diet. Fibre slows carb digestion and sugar absorption, supporting a more gradual rise in blood glucose levels. Foods high in fibre include vegetables, fruit, legumes and wholegrains.
- Choose low glycaemic foods where you can. The glycaemic index (GI) measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This impacts how quickly your blood glucose levels rise. The GI divides foods into different GI scores, with low GI foods thought to reduce blood glucose levels. Foods with a low GI include bulgur, barley, oats, wholewheat pasta and lentils.
2. Watch your portion sizes
Managing how much you eat is a great way to regulate your calorie intake and maintain a healthy weight.
Weight management promotes healthy blood glucose levels and therefore reduce the risk of developing type 2 diabetes.
There are a number of ways you can manage portion size, such as eating slowly, measuring and weighing food and keeping a food journal. Find a method that works for you, being mindful of any potential disordered eating triggers1.
3. Up your water intake
Drinking plenty of water can reduce your blood glucose levels by supporting the kidneys in flushing out excess sugar through urine.
It can also help rehydrate the blood, lower blood glucose levels, and therefore reduce diabetes risk.
It is better to drink water and other zero-calorie drinks for hydration. Try to avoid sugar-sweetened options as they can have the opposite effect!
4. Regular exercise and movement
Frequent exercise and physical activity not only help you manage your weight, it can also increase insulin sensitivity. Increased insulin sensitivity means your cells can use the glucose in your bloodstream more effectively.
Exercise also uses your blood glucose stores for energy.
The way you choose to exercise is up to you. Some opt for shorter, more frequent sessions throughout the week, whilst others may commit to 3-4 more intense sessions. The ideal target is around 150 minutes per week.
Some examples of exercise include:
- Brisk walking
- Running
- Swimming
- Dancing
- Weightlifting
Any activity that gets you up and moving is a great start!
5. Keep stress to a minimum
You may think this is easier said than done, but it is vital to manage your stress levels for your overall wellbeing. In this case, stress can affect your blood glucose levels by causing your body to release glucagon and cortisol hormones – both of which are responsible for raising your blood glucose.
Consider taking steps to manage stress including:
- Exercise
- Meditation
- Mindfulness
- Deep breathing
- Psychotherapy
Even simply just taking the time to enjoy your favourite hobbies is a good stress buster.
6. Get enough quality sleep
As with stress, sleep deprivation raises your level of cortisol which in turn raises your blood glucose levels. It can also affect insulin sensitivity and increase appetite, thus promoting weight gain.
They key is aiming for both quantity and quality. Whilst we know the ideal goal of sleep is around 7-8 hours per night, there are steps we can take to improve the quality of our sleep and increase our chances of achieving that goal:
- Stick to a sleep routine where possible
- Avoid caffeine and alcohol before bed
- Get regular exercise throughout the day
- Cut down on screen time before bed
- Keep your bedroom cool and comfortable
7. Manage your weight
Maintaining a healthy weight as per your age and height promotes healthy blood sugar levels.
If you are overweight or obese, research has found that even a 5% reduction in body weight can improve your blood sugar regulation.
This will also encourage healthier diet and lifestyle choices overall.
8. Test regularly
You want to know all that hard work is going to good use, right? By testing your HbA1c levels (your average blood glucose levels) regularly, you can monitor the progress of your lifestyle changes and ensure that you stay on track.
The HbA1c test from NeoVos is an easy-to-use kit that provides your average blood glucose level from the previous two to three months. In our test portal, you can track your levels between tests and see in real-time the progress you are making. Winner!