There are also activities and exercise that may increase the blood sugar. This is because the activity may release glucose counter-regulatory hormones , such as epinephrine adrenaline that opposes the action of insulin and raises the blood sugar. A classic example of this is bench-pressing free weights.

Consult your medical provider team for specific questions regarding your activity. In another example, competitive activities will often raise the blood sugar. Someone about to run a race gets an epinephrine adrenaline surge that is part of the competitive drive, which may result in an elevated blood sugar during the race.

In contrast, the blood sugar can drop during practice. Note: While it is important to understand why the same activity may give opposite blood glucose responses, the effect of stress on the blood glucose is not predictable, and we usually do not recommend increasing the dose of insulin in anticipation of stressful situations.

Self assessment quizzes are available for topics covered in this website. Fiber can slow the absorption of carbs and the release of sugar into the blood. It can also reduce appetite and food intake. When you are dehydrated, your body produces a hormone called vasopressin. This encourages your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine.

It also prompts your liver to release more sugar into the blood 27 , 28 , A long-term study on 4, people in Sweden found that, over How much water you should drink is often up for discussion. Essentially, it depends on the individual. Stick to water rather than sugary juice or sodas, since the sugar content will lead to blood sugar spikes.

Dehydration negatively affects blood sugar control. Over time, it can lead to insulin resistance and type 2 diabetes. Vinegar, particularly apple cider vinegar , has been found to have many health benefits.

It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control 31 , 32 , Several studies show that consuming vinegar can increase insulin response and reduce blood sugar spikes 31 , 34 , 35 , 36 , One study found vinegar significantly reduced blood sugar in participants who had just consumed a meal containing 50 grams of carbs.

The study also found that the stronger the vinegar, the lower the blood sugar Another study looked into the effect of vinegar on blood sugar after participants consumed carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes.

A study in Japan found that adding pickled foods to rice decreased the glycemic index of the meal significantly Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs. It is thought to enhance the action of insulin.

This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood. In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added.

Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts. Magnesium is another mineral that has been linked to blood sugar control. In one study of 48 people, half were given a mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice.

Insulin sensitivity increased in the group given magnesium supplements Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone Recommended dietary intakes for magnesium can be found here.

Rich food sources include spinach, almonds, avocados, cashews and peanuts. Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together. Cinnamon and fenugreek have been used in alternative medicine for thousands of years.

They have both been linked to blood sugar control. The scientific evidence for the use of cinnamon in blood sugar control is mixed. In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal 43 , 44 , 45 , It found that eating 6 grams of cinnamon with grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone One review looked at 10 high-quality studies in a total of people with diabetes.

The review found no significant difference in blood sugar spikes after participants had taken cinnamon The European Food Safety Authority EFSA has set the tolerable daily intake of coumarin at 0. This is around half a teaspoon 1 gram of Cassia cinnamon for a pound kg person One of the properties of fenugreek is that the seeds are high in soluble fiber.

An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating Fenugreek may help reduce blood sugar spikes.

It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement. Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.

Berberine is a chemical that can be extracted from several different plants It has been used in traditional Chinese medicine for thousands of years. Some of its uses include cholesterol reduction, weight loss and blood sugar control 52 , Berberine reduces the amount of sugar produced by the liver and increases insulin sensitivity.

It has even been found to be as effective as some drugs used for type 2 diabetes 54 , 55 , 56 , One study looked at people with type 2 diabetes who either received berberine or a placebo for three months. However, another study found berberine caused side effects in some people, such as diarrhea, constipation and gas Although berberine appears to be fairly safe, speak to your doctor before taking it if you have any medical conditions or are taking any medication.

Adults also should aim to do 2 to 3 strength-training activities per week. Give yourself at least a day to recover from a strength-training session. Children and teens with diabetes should get at least 60 minutes of moderate to vigorous aerobic activity every day.

They should do muscle- and bone-strengthening activities at least three days a week. Some examples of muscle-strengthening activities are games such as tug of war and exercises using body weight or resistance bands.

Bone-strengthening activities include jumping rope and running. When you talk with your healthcare professional about exercise, ask about your blood sugar testing needs. If you manage type 2 diabetes without medicines, you likely won't need to check your blood sugar before exercise.

But many people with diabetes do need to test their blood sugar levels before physical activity. If you take insulin or other medicines that can cause low blood sugar, test your blood sugar 15 to 30 minutes before exercising.

If you use a continuous glucose monitor to track your blood sugar, talk with your healthcare professional. You may be told to test your blood sugar with a finger stick before, during or after exercise. If you receive insulin through an automated insulin delivery system, talk with your healthcare professional about that.

Ask how to keep your blood sugar in a healthy range for exercise. This is key if you usually don't notice symptoms when your blood sugar is low — a condition called hypoglycemia unawareness. Do not exercise if you've needed help with recovering from serious low blood sugar in the past 24 hours.

Below are some general guidelines for blood sugar levels before exercise. This is a caution zone. Your blood sugar may be too high to exercise safely.

Before you work out, test your urine for substances called ketones. The body makes ketones when it breaks down fat for energy. The presence of ketones suggests that your body doesn't have enough insulin to control your blood sugar.

If you exercise when you have a high level of ketones, you risk a dangerous health problem called ketoacidosis. Ketoacidosis can be life-threatening.

It requires urgent treatment. Ketoacidosis can happen to anyone with diabetes, but it is much more common with type 1 diabetes. Instead of exercising right away if you have ketones, take steps to lower high blood sugar.

Then wait to exercise until your ketone test shows an absence of ketones in your urine. During exercise, low blood sugar is sometimes a concern. It's mainly a risk for people with diabetes who take insulin or other medicines linked to low blood sugar levels.

If you're planning a long workout, check your blood sugar every 30 minutes. This is key if you're trying a new activity or increasing the intensity or length of your workout.

Checking every half-hour tells you if your blood sugar level is stable, rising or falling. That way, you can get a sense of whether it's safe to keep exercising. Checking every 30 minutes may be a challenge if you're doing outdoor activities or playing sports.

But you need to take this safety measure until you know how your blood sugar responds to changes in your exercise habits. Eat or drink something with about 15 grams of fast-acting carbohydrate to raise your blood sugar level, such as:.

Check your blood sugar again 15 minutes later. If it's still too low, have another gram carbohydrate serving. Then test again in 15 minutes. If you haven't finished your workout, you can continue once your blood sugar returns to a safe level. You may need to have more snacks or a meal to raise it to that safe range.

Check your blood sugar as soon as you finish exercising. Check it again throughout the next few hours. Exercise draws on reserve sugar stored in your muscles and liver. As your body rebuilds these stores, it takes sugar from your blood. The tougher your workout, the longer it will affect your blood sugar.

Low blood sugar can happen even 4 to 8 hours after exercise. Having a snack with slower-acting carbohydrates after your workout can help prevent a drop in your blood sugar.

These types of snacks include a granola bar, trail mix and dried fruit. If you do have low blood sugar after exercise, eat a small snack that has carbohydrates.

For example, you could have fruit, crackers or glucose tablets. Exercise is great for your health in many ways. But if you have diabetes, testing your blood sugar before, after and sometimes during exercise may be just as important.

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