Hello, my name is Jonathan Garner.
And for the last 30 years, I worked as an Endocrinologist and as a Molecular Biophysics and Biochemistry Researcher, with my primary focus being blood sugar research.
For three decades I had the pleasure of working with some of the brightest minds in this field and I have seen tens of game-changing drugs take birth, as well as how these drugs are being tested before being launched...
Now, as I near the end of my career, I want to share all the mountains of knowledge I've gathered all these years...
And help people all over the world live a better life by spreading awareness on how anyone can better manage their health problems.
Regular physical activity helps you feel better. It may also improve your sensitivity to insulin, which means it works better in your body.
Because of this, blood sugar levels can become more stable.
Exercise can also help ease stress.
If you aren't active now, start slow.
Then build up how much exercise you get over time.
Shoot for 4 to 7 periods of activity each week. Try to make each period last for at least 30 minutes.
And you don't have to work out at the gym to be active.
Take the stairs instead of an elevator, or park at the far end of the lot.
Both add exercise to your daily routine.
Have a realistic goal and make a plan.
What exercises will you do, and when will you do them?
For example, you might plan to walk 30 minutes most days on your lunch break.
Change your activities often enough so you don't get bored. You can do aerobic activities like walking or jogging.
And resistance exercises like working out with weights offer another option. Whatever you do, don't forget to stretch before and after each workout session.
It's important to realize that exercise may lower blood sugar.
Talk to your doctor about whether you need to adjust your meds or insulin dose to keep your levels high enough.
2. Eat a Well-Balanced Diet
Try to fill half your plate with non-starchy vegetables such as: asparagus, broccoli, carrot, cucumber, salad greens, squash or tomatoes.
Also, make sure to get some beans, berris, citrus fruits, lean meat, nuts, poultry or fish.
You can also get protein from vegetarian things like tofu.
Stick to whole-grain foods. If you eat cereals, check the ingredients and make sure whole grain is first on the list. Some good whole grains are brown rice, bulgur, millet, quinoa, sorghum or whole wheat.
Remember to eat three meals a day, and try to space them out evenly. You should also aim to have the same amount of carbs at each meal.
In general, less-processed food is better. That's because it has a lower glycemic index, which means it may have less of an effect on your blood sugar.
For example, oatmeal from whole oats has a lower glycemic index than instant oatmeal.
Also, if you follow a healthy diet and exercise routine, you could lose weight and protect yourself from other dangerous affection
3. Reduce Stress
If something has you bothered, try to make changes that can help you relax. You might exercise, spend time with friends, meditate, or replace negative thoughts with positive ones.
Do whatever works for you.
4. Quit Smoking
Kick the habit. It'll give you better control of your blood sugar levels. As simple as it sounds, this is essential.
5. Cut Back on Alcohol
Drinking alcohol can drop blood sugar to dangerous levels. When you drink, the liver has to work to remove the alcohol from the blood instead of regulating blood sugar.
6. Take Notes
Yes, this is something many people, unfortunately don't do as a habit.
Keeping a detailed daily log can help you track what affects glucose levels.
That log can include:
After a week or so, see if you notice any patterns.
If you're trying to lose weight, write down everything you eat or drink for a week or two, including portion size. That'll give you a clear picture of where you stand and what changes you can make.
If you drink alcohol, check the blood sugar levels before you drink, while you drink, before you go to bed, and the following day.
Alcohol lowers blood sugar for up to 24 hours after you finish your last drink.
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