Diet plays an important role in maintaining stable blood sugar levels. Many studies have shown that consuming complex carbohydrates, fiber, and protein can slow the absorption of sugar into the bloodstream, helping to prevent sudden spikes in blood sugar.
The National Institutes of Health (NIH) recommends that people choose complex carbohydrate sources such as whole grains, vegetables, and legumes instead of sugar and refined carbohydrates. The fiber in these foods helps prolong feelings of fullness and control blood sugar more effectively.
A study by the American Diabetes Association (ADA) also showed that protein, especially from sources like fish, tofu, and nuts, helps slow down the rate of digestion and absorption of sugar, making blood sugar levels more stable. Additionally, minimizing the consumption of refined sugar and fast food is also an important step to maintaining healthy blood sugar.
Exercise helps improve insulin sensitivity, which determines how well your body uses blood glucose. Regular exercise helps lower blood sugar levels, especially aerobic and strength-training exercises.
According to research from the World Health Organization (WHO), exercising at least 150 minutes per week at a moderate intensity can significantly reduce the risk of type 2 diabetes and help control blood sugar effectively.
Activities such as brisk walking, swimming, and yoga are also beneficial in controlling blood sugar. For people with diabetes, a combination of light and aerobic exercise is recommended for better health maintenance.
Stress can increase blood sugar levels because when stressed, the body releases hormones such as cortisol and adrenaline, which increase blood glucose to provide energy for the body. Research from the American Diabetes Association (ADA) shows that chronic stress can lead to loss of blood sugar control, increasing the risk of chronic diseases.
To reduce stress, techniques such as meditation, deep breathing, yoga, and focusing on relaxing activities can help stabilize blood sugar levels. Research has shown that relaxation techniques can help reduce cortisol and improve blood sugar control.
According to recommendations from health organizations such as NIH and ADA, regular blood sugar testing helps you monitor and adjust your diet and exercise regimen to best suit your needs.
Especially for people at high risk of diabetes or prediabetes, regular blood sugar testing helps detect abnormalities early and prevent disease progression.
