There are many common ailments such as low or high blood sugar, low or high blood pressure among which can play a spoilsport in leading our normal lives. These health issues cause us extreme stress and inconvenience in many cases but that should not be the case at all. Even if you suffer from such ailments, it is easy to manage them by following these natural healthy ways along with your regular medications. Not only will these tips help you to effectively manage your afflictions but also help you to lead a happier and healthier lifestyle in the long run.
Eating the right kind of food is the most obvious way to stay healthy but it is important to note that it is not the only way to maintain good health. Other than consuming healthy food, there are many different natural ways which can help you to increase or lower your blood sugar levels and increase or lower your blood pressure, keeping in tandem with whichever ailment that you are suffering from. Some of these are listed below:
1. REDUCE YOUR BODY WEIGHT
If you have excess fat in your body, it means that you are overweight. Fat cells force your body to store glucose. It automatically decreases your body’s ability to consume insulin. You can lower your blood sugar levels just by shedding a few pounds. It also creates a positive impact on your blood pressure as your heart and arteries do not have to strain to send blood to parts of your body.
2. EXERCISE DAILY
Exercise works like magic to improve insulin resistance in type 2 diabetes. Exercise can instantly lower the blood sugar level. It is beneficial as it helps to stay safe from heart attacks and increase the blood flow to all parts of the person’s body, keeping them healthier and more active.
3. FOLLOW A HEALTHY DIET PLAN
Diet plan plays a significant role in reducing the blood sugar level. Try to avoid foods which contain more sugar and can cause a high sugar level. Blood pressure can also be reduced by reducing the intake of oily and fatty foods. You may consult a registered nutritionist to prepare a perfect diet plan according to your body needs.
4. STAY HYDRATED
Keeping your body completely hydrated is of utmost importance as it lowers the blood sugar levels as well as control your blood pressure. You must drink plenty of water to reduce blood sugar levels and prevent diabetes risk. Drinking water is anyway a very beneficial exercise as it keeps all the organs functioning in a proper way.
5. MANAGE THE CARBS INTAKE
Your body breaks down the meal carbs into glucose, and insulin automatically transfers the sugar into cells. When you started eating too many carbs, this process affects blood glucose levels. Foods which are loaded with carbohydrates are also not the healthiest meal option for people who suffer from heart diseases.
6. INCREASE FIBER INTAKE
Eat food which contains fibre as it slows down the carb digestion and sugar absorption in the blood. Foods that are rich in fibre include vegetables, fruits, and wholegrain. There are many fruits and vegetables which contains fibre such as bananas, oranges, apples, mangoes, strawberries, raspberries, carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes among others.
7. MAINTAIN A PROPER SLEEP CYCLE
The best time at which your body balances your hormones is when you are sleeping. So, when you sleep less or even when you sleep a lot, your body’s ability to control hormone levels and blood sugar levels is reduced. Automatically, insulin production will be affected, and it will increase the glucose level in your blood. This can also cause the irregular blood supply to your limbs. To prevent yourself from this, you must sleep for close to 8 hours at night.
8. REDUCE STRESS LEVELS
Stress can induce diabetes and high blood pressure. It may increase your blood sugar level. When a person is stressed, his or her body releases the hormone cortisol. It stops your body from producing many vital compounds, such as insulin. Reduce your stress level to maintain blood sugar levels and keep your blood pressure constant. Relaxation techniques can help a lot in this regard.
9. TEST REGULARLY
It’s vital to test your blood sugar levels and your blood pressure regularly. It will not only tell you whether everything is normal in your body but will also help you to know the effectiveness of the steps that you are taking to manage these afflictions. You can check these through Dr Odin’s Glucose Meter Kit and Blood Pressure Monitor.
10. PORTION CONTROL
Portion control is the best way to reduce weight and helps to maintain calorie intake. When you reduce weight, it will automatically reduce blood sugar levels and blood pressure. Some tips to control portions are:
● Maintain a food journal
● Always measure your portions
● Avoid eating at restaurants
● Eat your food in small plates
● Try to eat slowly
11. DO NOT SKIP BREAKFAST
Everyone knows breakfast is an essential meal. Especially for diabetic patients, never skip breakfast. After fasting of 8 hours, your body needs food to balance the blood sugar levels. It is suggested to take high protein breakfast to have balanced blood sugar levels throughout the day. Even for patients who suffer from blood pressure problems, it has been advised to not skip meals, especially breakfast by medical professionals.
12. DO NOT SMOKE
Cigarettes have nicotine, which increases your body’s resistance to insulin. It gives rise to your blood sugar levels. Smoking also causes many other health issues like increasing your blood pressure. Therefore, it is in your best interest to give up smoking altogether, especially if you are suffering from such serious afflictions.
In this article, we have provided you with a number of ways in which you can manage your health properly, especially in the case that you suffer from diabetes and blood pressure problems. The best medicine to take care of yourself is to maintain a healthy lifestyle. But do make sure to consult your doctor before making any drastic change in your food habits or other habits in general.