Video
This Lowers Blood Sugar Faster than Anything ElseMinimizing blood sugar fluctuations -
A review published in concluded that a lack of sleep may hinder glucose control and insulin sensitivity in people with type 2 diabetes.
Unfortunately, people with type 2 diabetes commonly report trouble sleeping, McDermott says. Those with a high body mass index are at particular risk for sleep apnea , in which breathing frequently starts and stops during sleep. To improve your sleep quality and duration, work to get into a consistent sleep routine where you go to bed and wake at the same time every day.
Your goal: Nab at least seven hours of sleep per night, per recommendations from the National Sleep Foundation. If you continue to have sleep troubles or suspect you have sleep apnea for instance, maybe your partner complains about your snoring , reach out to a sleep medicine specialist for support, Bonsignore says.
Some may see their blood sugar creep up on really hot days because the unpleasant conditions put extra stress on their system; others, particularly those taking insulin, may experience the opposite effect, she says. The latter can further stoke blood sugar levels by increasing the risk of dehydration.
Try to stay indoors during the hottest part of the day, and monitor your blood sugar closely for changes when the mercury starts to rise, recommends Bonsignore.
RELATED: 8 Best Fruits for a Diabetes-Friendly Diet. The time change can disrupt your medication schedule and cause unusual eating and sleeping habits, which interfere with blood sugar control, McDermott says.
She advises checking your blood sugar more frequently while traveling to catch any concerning trends before they become serious problems. McDermott also recommends packing healthy carb-balanced snacks as well as a refillable water bottle to help you stay hydrated.
According to the Mayo Clinic , consuming up to milligrams mg of caffeine per day is safe for most people, but in those with diabetes, the substance may affect how insulin behaves, which can lead to low or high blood sugar.
Prior research suggests that consuming too much caffeine may cause blood sugar levels to spike in those who already have the disease.
To make things even more confusing, a different study, published in , suggested that caffeine intake can actually improve how the body manages blood sugar and reduce the risk of diabetes-related complications.
It may depend on the person. All you can do is monitor your blood glucose to observe how caffeine affects you. If you experience frequent blood sugar swings and are a heavy consumer of caffeinated beverages which include diet soda as well as coffee and tea , consider cutting back to see if your glucose control improves, Bonsignore recommends.
Testing after handling food can produce an erroneously high reading because sugar residues on the skin can contaminate the blood sample, research has shown. If your blood sugar readings come back as higher than it really is, you could easily end up taking too much insulin, McDermott says.
The result: dangerously low blood sugar levels. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.
Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.
Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator.
See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. Type 2 Diabetes. By Johannah Sakimura, RD and K. Aleisha Fetters. Medically Reviewed. Kacy Church, MD. How are you sweetening your coffee? What you add to your cup may affect your blood sugar levels.
RELATED: 5 Ways to Lower Your A1C Learning how different habits can cause your blood sugar to fluctuate can help you better predict how your levels will swing.
Complex carbohydrates leads to better blood sugar management compared with refined grains, according to the American Heart Association. Next up video playing in 10 seconds. Editorial Sources and Fact-Checking. Resources Long-Term Complications of Diabetes.
August 12, American Diabetes Association. The Big Picture: Checking Your Blood Glucose. Understanding A1C. Pang MD, Goossens GH, Blaak EE. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Frontiers in Nutrition.
January 7, Artificial Sweeteners: Any Effect on Blood Sugar? Mayo Clinic. January 14, Medications That Affect Blood Sugar. The Dawn Phenomenon: What Can You Do? November 12, Diabetes and Women. Centers for Disease Control and Prevention. June 20, Fiber can also make you feel full, reducing your appetite and food intake 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.
If you really want to reduce your blood sugar spikes, you should also consider these lifestyle factors that can affect blood sugar. Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety.
It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response One study of Italian workers found an increase in work-related stress was directly linked to an increase in blood sugar levels Actively addressing stress has also been found to benefit your blood sugar.
In a study of nursing students, yoga exercises were found to reduce stress and blood sugar spikes following a meal Both too little and too much sleep have been associated with poor blood sugar control.
A study of nine healthy people showed that sleeping too little, or only for 4 hours, increased insulin resistance and blood sugar levels With sleep, quality is as important as quantity.
A study found the deepest level of sleep NREM to be most important in terms of controlling blood sugar Alcoholic drinks often contain a lot of added sugar.
This is particularly true for mixed drinks and cocktails, which can contain up to 30 grams of sugar per serving. The sugar in alcoholic drinks will cause blood sugar spikes in the same way as added sugar in food.
Most alcoholic drinks also have little or no nutritional value. As with added sugar, they are effectively empty calories. Furthermore, over time, heavy drinking can decrease the effectiveness of insulin, which leads to high blood sugar and can eventually lead to type 2 diabetes However, studies show that moderate, controlled drinking can actually have a protective effect when it comes to blood sugar control and can also lower the risk of developing type 2 diabetes 67 , 68 , Poor sleep, stress and high alcohol intake all negatively affect blood sugar.
Simple dietary changes, such as sticking to a low-carb, high-fiber diet and avoiding added sugars and refined grains, can help you avoid blood sugar spikes. Exercising regularly, maintaining a healthy weight and drinking plenty of water can also have added benefits to your health beyond helping to control your blood sugar.
That said, if you have any medical conditions or are on any medications, speak to your doctor before making any changes to your diet. For most people, making these simple diet and lifestyle changes is a great way to lower your risk of developing insulin resistance or type 2 diabetes.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.
Your fluctuatipns sugar target bloid the range you try to reach eugar much as possible. Minimizing blood sugar fluctuations about Monitoring Your Blood Sugar and All Minimizing blood sugar fluctuations Your A1C. Staying fluctuaations your target Micronutrient absorption process can also help improve Minimiaing energy and mood. Find answers below to common questions about blood sugar for people with diabetes. Use a blood sugar meter also called a glucometer or a continuous glucose monitor CGM to check your blood sugar. A blood sugar meter measures the amount of sugar in a small sample of blood, usually from your fingertip. A CGM uses a sensor inserted under the skin to measure your blood sugar every few minutes. How Vlood, dehydration, stress, and Natural herbal appetite suppressants the weather can affect your blood sugar fluctuatipns. Whether fluctations Minimizing blood sugar fluctuations recently Micronutrient absorption process with fluctuatkons 2 diabetes or have been living fouctuations the condition for Minimizing blood sugar fluctuations years, Micronutrient absorption process know how fickle blood sugar levels can be, and how important it is that they Minimizlng controlled. Proper blood sugar control is key for warding off potential diabetes complicationssuch as kidney disease, nerve damagevision problems, strokeand heart disease, according to MedlinePlus. And keeping your levels in check on a daily basis can help you stay energized, focused, and in a good mood, explains Lisa McDermott, RD, CDCESa diabetes specialist with the Pittsburgh-based Allegheny Health Network. According to the American Diabetes Association ADAeating right, regular exerciseproper medication if necessaryand regular blood sugar checks can all help you keep your levels within a healthy range.
Sie haben sich nicht geirrt
Was davon folgt?
Ich bin endlich, ich tue Abbitte, aber es kommt mir nicht ganz heran. Kann, es gibt noch die Varianten?
Meiner Meinung nach, Sie irren sich.