How to reduce blood sugar level immediately

How to reduce blood sugar level immediately

7 Best Foods to Control Blood Sugar

According to a recent study by the World Health Organization, the number of people with diabetes worldwide has quadrupled in less than four decades. Currently, 442.2 million people worldwide are suffering from the disease, and this number is expected to double in the next twenty years. Researchers point out that the aging population and increasing levels of obesity in the world are a growing global public health problem.

Although there is evidence that many cases of diabetes and its complications can be prevented by habits such as a healthy diet, regular physical activity, maintaining a healthy weight, and avoiding smoking, most of these habits are not followed.

Research shows that the number of children at risk of diabetes is also increasing rapidly. Over the past few decades, more than 80% of deaths from diabetes have occurred in low- and middle-income countries.

In developing countries like Pakistan, there has been a significant increase in diseases such as obesity, diabetes, cancer and heart disease, which were previously considered diseases of the Western lifestyle.

The major reason behind this massive increase is the stress and more sedentary lifestyle, along with the decrease in physical activity such as walking and cycling. Another important factor in the increase in diabetes is the consumption of high-calorie foods and the increasing trend of fast food instead of traditional and nutritious foods.

Diabetes and its complications are increasing at an alarming rate among individuals and families in Pakistan, which is having a negative impact on our economy and our society.

 

To combat diabetes, policies and partnerships need to be developed at the public and private sector levels, through which measures such as public health campaigns should be taken to raise awareness among the public, especially among those at risk of diabetes and its complications.

But first, we need to understand what diabetes is? It is a chronic disease that occurs when our pancreas either stops producing enough insulin or when our body is unable to effectively use the insulin produced by the pancreas.

Uncontrolled diabetes for a period of time usually results in hyperglycemia or high blood sugar, and over time, it can cause significant damage to your body's systems, such as your heart, blood vessels, eyes, kidneys, and nerves, leading to chronic problems and death.

In addition, poor blood flow, neuropathy (weakened nerves) in the feet, increases the risk of foot ulcers and infections, which can even lead to amputation.

Diabetic retinopathy (eye disease) is a leading cause of blindness. The disease is caused by long-term damage to the small blood vessels in the retina. Diabetes is responsible for one percent of blindness worldwide.

 

There are two types of diabetes

Type 1 diabetes (formerly called insulin-dependent, juvenile-onset, or childhood-onset) is characterized by a lack of insulin production and requires daily insulin injections. The cause of type 1 diabetes is unknown and cannot be prevented, although it is thought to be caused by a combination of genetic and environmental factors.

 

Symptoms include frequent urination, thirst, constant hunger, weight loss, vision changes, and fatigue. These symptoms can come on suddenly.

Type 2 diabetes (formerly called non-insulin-dependent or adult-onset) is caused by the body's ineffective use of insulin. Type 2 diabetes affects people who are overweight and physically inactive. It can be prevented. It can also be caused by genetics.

Its symptoms can be similar to those of type 1 diabetes, but are often not as noticeable. As a result, you may not be diagnosed with it until many years later when complications develop. It used to only affect adults, but it is now occurring in children as well.

 

Prevention

A few lifestyle habits can help prevent type 2 diabetes. To do this, you need to maintain a healthy weight and be physically active — at least 30 minutes of regular, moderate-intensity physical activity most days. If you have a weight problem, you may need to be more active. Eat a healthy diet of fruits and vegetables, 3 to 5 servings a day, and cut back on sugar and saturated fats. Avoid smoking, which increases your risk of heart disease.

 

Diagnosis and Treatment

Early diagnosis is essential for the best management of diabetes. A simple and inexpensive blood test can confirm the presence of the disease.

Treatment of diabetes involves keeping blood glucose levels low and controlling other risk factors that can damage blood vessels. Quitting smoking can also help prevent complications.

Maintaining moderate blood glucose control is a cost-effective and feasible treatment in developing countries. People with type 1 diabetes require insulin, while type 2 diabetes can be treated with medication, but they may also need insulin. In the meantime, it is important to control blood pressure and take care of your feet.

Other cost-effective treatments include screening and treatment for retinopathy (which can lead to blindness); controlling blood lipids (to keep cholesterol levels in check); and diagnosing early signs of diabetes-related kidney disease.

These steps should be taken in conjunction with a healthy diet, regular physical activity, maintaining a healthy weight, and avoiding tobacco use.

Foods rich in carbohydrates such as bread, cereals, rice, pasta, fruit, milk, and sweets can raise blood sugar. You should make a habit of your diet that includes considering how much and what types of carbohydrates you have on your plate throughout the day.

But it is equally important to enjoy what you eat. Eat only what you feel satisfied with, avoid overeating, and stay away from poor food choices.

Here we will tell you 7 foods that according to researchers can help keep your sugar levels under control, so make your meals interesting and yes, keep yourself healthy too.

1: Raw, cooked or baked vegetables add color and flavor to your meals. You can eat them with different dips, dressings or sauces of different flavors. Eat them with hummus, salsa or mix balsamic vinegar and olive oil in your salad. Thinly sliced ​​​​vegetables will keep your mouth busy while also keeping your stomach full.

2: Spinach, mustard greens, and kale (whichever is available locally) add a nutritional boost to your meals. Eat them with omelets, soups, or salads. They become quite flavorful and crunchy when sautéed with garlic and olive oil. Mustard tastes great with hummus.

3: Plain water is great, but adding lemon, orange, or cucumber and a few mint leaves to it will help keep your body free of toxins throughout the day, and it will also keep you cool. Cold tea with cinnamon and mint leaves can also do wonders.

4: Did you know that one cup of melon contains 15 grams of carbohydrates? So fill your bowl with melon and enjoy.

5: Eat beans and lentils, peas and lentils mixed into salads, chaat or salsa with raw vegetables. Add corn kernels, coriander, onions and tomatoes to make it even tastier.

6: Olive oil is a good choice for fat, but pears and fatty fish are also good choices. Baked salmon and serve it on top of lettuce, romaine, or spinach. If you don't want to add olive oil, fish oil can also be your dressing.

7: Cheese, eggs, lean meats like chicken, or a cup of yogurt can provide you with a good amount of protein that will keep you full. Celery or apples with peanut butter are a tasty and nutritious snack. When eating packaged meats, be sure to check the sodium content listed on the package.