New Years Resolution to Decrease Glucose?
Insulin is a hormone that helps your body's cells use the glucose. It is produced in the pancreas and released into the blood when the amount of glucose in the blood rises.
Normally, your blood glucose levels increase slightly after you eat. This increase causes your pancreas to release insulin so that your blood glucose levels do not get too high. Blood glucose levels that remain high over time can damage your eyes, kidneys, nerves, and blood vessels.
Blood glucose tests are done to:
- Check for diabetes.
- Monitor treatment of diabetes.
- Check for diabetes that occurs during pregnancy (gestational diabetes).
- Determine if an abnormally low blood sugar level (hypoglycemia) is present. A test to measure blood levels of insulin and a protein called C-peptide may be done along with a blood glucose test to determine the cause of hypoglycemia.
Blood glucose levels that remain high over time can damage your eyes, kidneys, blood vessels, and will lead to Type II diabetes. If you have a family history of Type II diabetes we recommend you have your glucose levels checked by a doctor. If you have already been diagnosed with diabetes we encourage you to continue to work with your doctor to get your glucose under control.
If you have been diagnosed with high blood glucose, try these ten tips to lower your blood sugar:
1) Stick to a healthful meal plan. Following a healthful meal plan is one of the most important measures you can take to keep your blood glucose under control. Your plan should:
- Be nutritionally balanced to include carbohydrates, protein, and fat, as well as vitamins, minerals, and fiber.
- Include fruits, vegetables, and whole grains.
- Reduce the amount of saturated fat and cholesterol you eat.
- Minimize the amount of salt and sodium you eat.
- Help you maintain or achieve an ideal weight.
- Include foods that you enjoy.
2) Don't Skip Meals. Breakfast is especially important.
3) Don't Delay Meals. Try to eat every 4 to 6 hours.
4) Pick Foods High in Fiber. Foods that contain soluble fiber may help lower your blood cholesterol level and smooth out your blood glucose level so it doesn't rise too fast or too high after you eat.
5) Watch What you Drink. Beware of drinks that are high in calories and sugars, like soda.
6) Eat Healthful Portions. Overeating can raise glucose. Learn to estimate portions by using common household objects or your own hand. For instance:
- A deck of cards is about the size of a 3-4 ounce portion of meat, fish, or poultry, or 1/2 cup of starch such as rice or cut-up fruit.
- A baseball or tennis ball is the size of a piece of fruit.
- The palm of an average woman's hand equals about 4 ounces or 1/2 cup.
- A fist equals about 1 cup.
- A thumb is about 1 tablespoon.
- The tip of the thumb to the first knuckle is about 1 teaspoon.
7) Pick Foods Low in Fat. High-fat meals can keep blood glucose high because fat causes it to rise more slowly and stay high longer.
8) Know Your Medication. See your doctor regularly and follow the medication plan he/she advises.
9) Reduce Stress. When you have diabetes, the effects of stress can be a significant health risk. Stress can cause glucose levels to rise, as well as blood pressure and heart rate, which can result in real health problems. But by managing your stress in healthful ways, you can prevent some diabetes complications and improve your mental and emotional well-being. Simple stress busters include:
- Take five slow, deep breaths.
- Do a few simple stretches or try a few yoga poses.
- Get seven to nine hours of sleep each night.
- Cuddle with your spouse, child, or pet.
- Take time to do something you really enjoy.
- Talk it out with a friend, counselor, or diabetes educator.
- Lowers blood glucose levels.
- Helps your body use insulin better.
- Decreases total cholesterol and triglycerides (blood fats) and increases HDL (good) cholesterol.
- Decreases blood pressure.
- Fosters weight loss and maintenance.
- Increases strength, endurance, and flexibility.
- Increases energy and feelings of well-being.
Healthy Lifestyles has many programs available to help you in your New Years resolution and in your journey of health:
Just Health- Healthy Lifestyles offers a 12 session weight maintenance program called Just Health which is a great way to find balance and gain health. It is a class which is usually held at the Government Center with an opportunity to earn up to 250 points. Topics covered are as follows: nutrition, joyful movement, intuitive eating, goal setting, stress management, emotional eating, and much more. Email Justhealth@slco.org to receive more information or to sign up.
Intrinsic Health Coaching- Most of us think of coaches as someone who gives us guidance by telling us what to do. With intrinsic coaching, the essential ingredient is you. Your thinking and goals are the center of attention. The intrinsic coaching program will help you look within yourself to achieve your own goals and realizations, in order to find out what is holding you back from where you want to be health-wise. Email abglenn@slco.org to receive more information or to sign up.
Living with Chronic Disease- Healthy Lifestyles gives 250 points for participating in the “Living with Chronic Conditions Self-Management Program” which is a program offered throughout the Wasatch Valley aimed at helping people with chronic conditions gain balance and health in conjunction with their disease. Click on this link for more information, class schedules, and to register: http://www.health.utah.gov/arthritis/CDSMP/index.html.
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New Years Resolution to Decrease Glucose?
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