Lower Your Blood Sugar Level: Fill & Download for Free

Here are 7 simple tips, which can help you control your blood sugar better:Eat healthy: The first step in regulating your sugar levels is cutting down on your carb intake. Excess intake of carbohydrates leads to insulin malfunction in the body, which in turn stops the sugars from reaching your cells, resulting in a rise of blood sugar levels. Simultaneously, you should also increase your fiber intake and eat fiber rich foods such as vegetables, fruits and whole grains.Exercise regularly: Adding exercise to your daily routine will help your body use the sugar available in your bloodstream, thereby regulating your blood sugar levels naturally. So, pick an activity of your choice and get started right away!Keep yourself hydrated: If you haven’t been having the minimum recommended amount of 8 glasses of water a day, start now! Not only does water keep you hydrated, it also helps flush out excess sugar from the blood stream. Always choose water over aerated drinks or juices as the latter contain high amounts of sugar, thereby defeating the purpose.Shed that excess weight: Achieving and maintaining a healthy weight will help your body regulate its blood sugar levels, thereby reducing your risk of developing diabetes. Also, you should keep a watch on your waistline as excess fat around your stomach region could lead to insulin resistance, thereby paving the way for diabetes.Sleep more, stress less: Getting a good night’s sleep will not just have you ready to rule the world the next day, but it will also reduce your chances of developing diabetes. A poor sleep pattern can lead to weight gain due to increased appetite and lethargy, and hormonal imbalance, both of which can lead to increased blood sugar levels.Monitor your sugar levels: Monitor your blood sugar levels regularly. This will help you make any required lifestyle changes and recognize the need to consult a doctor.[1]Footnotes[1] Simple Ways to Control your Blood Sugar! - Apollo Hospitals Blog

You are getting sleepy because your body is producing insulin in response to your blood sugar spiking (as carbohydrates are broken down to sugar in our stomachs, then absorbed into the bloodstream). Insulin is a regulatory hormone that moves sugar from your blood to your muscles and fat cells for storage. The bigger and faster the spike, the more insulin is released as a result, and the more lethargic you'll feel.Insulin release is a two phase process.Phase one: Your stored insulin is released immediately after your blood sugar starts to rise. Usually blood sugar peaks about 30 minutes after you start your meal. (3)Phase two: Ten to twenty minutes later, If your blood sugar is still above a certain threshold, your cells will release a little more insulin to bring your blood sugar back to its starting level (usually about 60-90 minutes after the start of your meal). (3)When you are insulin resistant, insulin is less effective at lowering your blood sugar. Your body will release more insulin to compensate for your still-elevated blood sugar levels. Abnormal blood sugar levels can cause sleepiness, fat storage, and a host of other unpleasant side effects.See: http://en.wikipedia.org/wiki/Insulin_resistanceThere are already some excellent answers, and I'm undoubtedly reiterating on many of them.Short answer: Blunt blood sugar spikes and you will lower your insulin response.Here are some ways to increase your insulin sensitivity (basically the opposite of insulin resistance).Choose foods that have a low glycemic load; ie, they have as drastic of an effect on your blood sugar levels after eating them. Less refined carbohydrates are better choices than more refined ones, as they take longer for your body to metabolize. (Low carb diets, because they eliminate grains and sugar, are excellent for managing blood sugar levels) http://en.wikipedia.org/wiki/Glycemic_LoadEat protein and fiber with your carbs. The combination slows the absorption of carbohydrates.Lower your meal frequency to keep your blood sugar in check. This runs counter to recent fitness industry suggestions to eat several small meals spaced evenly throughout the day, rather than a couple larger ones. http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.htmlFast intermittently. Along the same lines of lowering your meal frequency, going without food for a bit can increase insulin sensitivity: http://inhumanexperiment.blogspot.com/2009/01/intermittent-fasting-improves-insulin.htmlExercise. During exercise, your blood sugar decreases, and your insulin sensitivity improves. A short spurt of intense exercise before and/or after a carb-rich meal can help substantially to regulate your blood sugar levels. If you read the articles above on intermittent fasting, the best time to consume carbohydrates is actually immediately after resistance training. Your muscles will be most receptive to glycogen (a molecule derived from blood sugars), once you deplete your stores of it by exercising.Get more omega-3s - these are found naturally in fish like salmon, or you can opt to supplement.Drink green tea. "Green tea significantly reduced glucose uptake accompanied by a decrease in translocation of glucose transporter 4 (GLUT4) in adipose tissue, while it significantly stimulated the glucose uptake with GLUT4 translocation in skeletal muscle." (1)Use cinnamon. Numerous studies have shown it to improve the metabolic action of insulin resistance by increasing glucose uptake by the cells and enhancing the insulin-signaling pathway in muscle (1), in addition to slowing the digestive process (which also has moderating effect on blood sugar levels). (2)Relax and get enough sleep. Cortisol is released by stress, and increases blood sugar through gluconeogenesis (a process by which non-carbohydrate sources are converted to glucose.(1) http://www.t-nation.com/free_online_article/most_recent/5_ways_to_improve_insulin_sensitivity(2) http://www.howtolivealongerlife.com/2009/10/reduce-blood-sugar-spikes-with-dose-of.html(3) http://www.phlaunt.com/diabetes/14046621.phpSee also: http://www.howtolivealongerlife.com/2009/07/11-ways-to-reduce-insulin-resistance.html

To keep the body healthy, exercise and physical activity are very necessary. In fact, people who have diabetes also have to exercise regularly. With exercise, the blood sugar levels of diabetics will be relatively stable.So, if you are at risk of developing diabetes, or have type 1 and type 2 diabetes, exercise can provide benefits.The American College of Sports Medicine and the American Diabetes Association agree that exercise is important for optimal health in diabetics. When we exercise, the body burns glucose or blood sugar as fuel. This process helps lower blood sugar levels.Type 2 Diabetes medication - Click Here To Read