Any interruption or delay in insulin production causes increased blood sugar level. In such a situation, it is very important to take care of insulin secretion for blood sugar management.
Diabetes figures are increasing day by day in India. Keeping this in mind, India has come to be called the capital of diabetes. When a person’s blood sugar level crosses a normal limit, and continues to rise, it is declared diabetes. To control the blood sugar level in the body, the body releases a hormone called insulin. Any interruption or delay in insulin production causes increased blood sugar level (tips to balance insulin level). In such a situation, it is very important to take care of insulin secretion for blood sugar management. So let us know, some special tips to keep insulin secretion healthy and balanced (tips to balance insulin level).
What is insulin?
Insulin is a type of hormone found naturally in the body, which is produced by the pancreas. It helps your body use sugar (glucose) for energy. If your pancreas doesn’t make enough insulin, or your body doesn’t use insulin properly, it can lead to high blood sugar levels, called hyperglycemia. Increased blood sugar level causes diabetes (tips to balance insulin level).
Know how to control insulin level (tips to balance insulin level)
1. Reduce carbohydrate intake
A low-carb diet limits a person’s regular carbohydrate intake. While carbohydrates tend to raise blood sugar more than other foods, a low-carb dietary pattern can help a person stabilize and manage their blood sugar. However, a low-carb diet may be difficult for everyone, or it may not be followed for a long time.
Therefore, before reducing your carbohydrate intake, consult a dietician. So that they can suggest the name of the right food items, and it becomes easier for you to follow the diet.
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2. Eat the right carbohydrates
The three main types of carbs are sugars, starches, and fiber. Sugar and starch raise blood sugar levels, but fiber does not raise blood sugar levels. In such a situation, people can consider including fiber-rich carbs in their diet. You can also refer to sugars and starches as simple and complex carbs.
Simple carbs mainly contain one type of sugar. The body breaks down these carbohydrates very quickly, causing the blood sugar level to rise rapidly. At the same time, taking complex carbs causes a slow release of sugar in the body, which means that the blood sugar level does not increase rapidly after a person eats them.
Low GI foods are those that score 55 or less on the GI index. Sweet potatoes, quinoa, legumes, low fat milk, leafy vegetables, non-starchy vegetables, nuts and seeds, meat, fish, etc. are some of the foods that have extremely low glycemic index.
3. Focus on weight management
If you want to control your insulin levels and maintain normal blood sugar levels, it is important to maintain a healthy and balanced weight. The ideal weight range varies from person to person, so determine your weight according to your BMI.
According to the National Library of Medicine, increased cholesterol can cause insulin resistance, which increases blood sugar levels in the body. Insulin is the hormone that allows glucose in the blood to enter cells.
4. Exercise regularly
Exercise has many health benefits, and it helps a person manage their blood sugar levels. Specifically, exercise increases insulin sensitivity, which helps a person control blood sugar. Thus muscle cells use the hormone more effectively to take up glucose and use it for energy.
5. Keep yourself fully hydrated
Proper hydration is extremely important for health and can help a person control his blood sugar levels. Dehydration can cause blood sugar levels to rise, because less water in the body means more sugar in your blood. Therefore, drink adequate amount of water, so that insulin production is controlled, so that blood sugar level can also remain stable.
For hydration, do not take fruit juice, soda drinks etc., all these can increase the blood sugar level. You can keep your body hydrated by consuming adequate amount of water.
6. Herbs will help
Herbs are very helpful in diabetes management. Many people start taking herbal supplements to manage blood sugar. If you are suffering from diabetes, suffer from insulin resistance and are taking medicines for this, then herbal supplements along with these medicines can cause side effects on the body. In such a situation, before taking any herbal supplement, definitely consult your doctor.
Here are some Ayurvedic herbs that can actually help you in blood sugar management by controlling insulin production. You can control your blood sugar level through herbal tea, ashwagandha, ginseng, fenugreek, turmeric, bitter gourd, cinnamon, etc.
7. Avoid stress
Stress has a significant impact on blood sugar levels. When the body is under stress, such as when a person is sick or experiences emotional stress, the body releases stress hormones and these hormones can increase blood sugar levels. Control stress through exercise, according to the Centers for Disease Control and Prevention. Also, keep yourself busy by participating in any of your favorite activities and do not let stress overwhelm you.
8. Get enough sleep
Lack of sleep can cause insulin resistance, so it is very important to get enough sleep. According to the National Library of Medicine, adults should aim for 7 or more hours of sleep per day. In this way, not only your blood sugar level remains controlled, but the risk of many other physical problems also reduces.
Also read: To clean your stomach in the morning, take these 7 food items in lunch and dinner, there will be no complaint of constipation.
