Fresh apples, dried apricots, or peaches canned in juice or water are good choices. Avoid canned or frozen fruits that have added sugar. [4] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source At least 3 cups (700mL) of raw vegetables or 1. 5 cups (350mL) cooked vegetables every day are recommended. Try artichokes, cucumbers, or salad greens. Oatmeal and barley are especially good whole grain options for most people with high blood sugar. [5] X Research source
More examples of simple carbohydrates include pizza, white potatoes, potato chips, and pasta. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If you have high blood sugar or are diabetic, it’s best to avoid foods with a glycemic rating of 70-100. Foods like these, such as white bread, are digested too fast and cause blood sugar levels to rise. [9] X Research source Stick to foods with a low glycemic rating of 55 or below to lower your blood sugar. [10] X Research source Use https://glycemicindex. com/ or other trusted online indexes to determine the glycemic rating of a particular food. [11] X Research source
Use resources like https://smokefree. gov/ and https://lung. org to find more information about how to quit smoking. These websites can also help you come up with a personalized treatment plan.
To lower your stress levels, try activities like mindfulness exercises, deep breathing, meditation, and yoga. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
After consulting your doctor, aim for at least 30 minutes of moderate exercise a day, for at least 5 days a week. In total, you should exercise 150 minutes or more each week. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try to find an exercise that you enjoy; this way you will be more likely to stick with it in the long run. Fast walking, swimming laps, or bicycling are all fantastic choices. If you have diabetes or are at risk for diabetes, make sure your exercise regimen is not causing health problems. If you feel faint, have chest pain, feel short of breath, or notice blisters or pain in your feet, stop and call your doctor. [18] X Research source
If your blood sugar is lower than 100 mg/dL (5. 6 mmol/L), raise your blood sugar before exercising. A small snack containing carbohydrates should accomplish this, such as fruit or crackers. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If the test result is between 100 and 250 mg/dL (5. 6–13. 9 mmol/L), no action is required unless your doctor instructed you otherwise and you are welcome to exercise. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Perform a ketone test if your blood sugar is above 250 mg/dL (13. 9 mmol/L). Test your urine for ketones using a ketosis test strip from a drugstore. Don’t exercise if ketones are present, and test often if ketone levels are moderate or high. [23] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source If your blood sugar is higher than 300 mg/dL (16. 7 mmol/L), do not exercise. Wait for 30–60 minutes without eating, and test again to see if your blood sugar has dropped to a level that is safe for exercise. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Blood sugar levels tend to rise in an hour or two following a meal. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Blood sugar levels decrease in the long run through physical exercise, which transfers glucose from your blood to your cells. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Menstrual cycles cause fluctuations in both hormones and blood sugar levels. [28] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Almost all medications influence blood sugar levels. Be sure to check with your doctor before beginning any new medication. [29] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Based on your condition, a doctor provides details like the best time of day to exercise, what specific exercises will be most effective, and what exercises should be avoided. [32] X Research source Doctors may prescribe insulin injections or other medication to help manage blood sugar levels throughout the day. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Visit your doctor or doctor-recommended nutritionist regularly to check on progress and keep an eye out for possible health problems that result from high blood sugar.
