How To Reduce The Blood Sugar Level In The Mornings

How To Reduce The Blood Sugar Level In The Mornings

Diabetes will It occurs when the pancreas does not produce insulin or when the tissues of the body become resistant to its effects. Since insulin is required for the transport of glucose (base sugar) to the cells, this results in the generation within the cells of an amount of energy that can not be enough and in an excess of glucose, toxic for many tissues of the body. One of the goals of controlling blood glucose levels, in case you are affected by diabetes, is to maintain your levels in the range of 70 to 130 mg per deciliter, according to the guidelines of the American Diabetes Association.

Determine your target range for fasting blood glucose values. The highest level at which most people should aim is 130 mg per deciliter, but the determination of your lowest acceptable level is a more individualized process. Normally, a range of 90 to 130 mg per deciliter is chosen, but a protocol called "strict control" is prescribed for those people who need to achieve greater protection against high blood glucose levels. In a strict control program, patients aim for a fasting blood glucose level ranging from 70 to 130 mg per deciliter, for the purpose of achieving a 75 percent reduction in the risk of eye damage and a decrease 50 percent of your chance of developing kidney damage, according to the American Diabetes Association. Ask your nurse or primary care doctor what is the goal they recommend for you, but remember that minimizing the number of times your fasting glucose is greater than 130 mg per deciliter is the most important goal.

Try to sleep well at night. If you discover that your glucose levels are higher than you would like, think about what might have happened during the night. Sleeping less than seven hours, or more than nine, increases the body's production of the stress hormone cortisol, which is associated with high fasting glucose levels, say Quebec researchers who write in the November 2007 publication "Diabetología " Sleep apnea, restless legs syndrome, hot flashes of menopause and pain associated with nerves damaged by diabetes may contribute to decreased sleep quality, although it should be noted that the lack of chronic sleep and related to behavior is an epidemic in the United States, a country in which people try to fit 28 hours of activity into 16 hours of vigil. Developing the habit of going to bed eight hours before the schedule in which you must wake up is essential.

Control what it is that you eat. Decrease portion sizes of high glycemic index carbohydrates such as refined sugar, white flour and white rice, which cause spikes in blood sugar, and increase your portions of foods with omega-3 fatty acids, such as salmon and olive oil, in addition to low glycemic index carbohydrates such as brown rice, lentils and other whole grain foods.

Take the dog for a walk. A vigorous walk 10 to 20 minutes late at night may be enough to reduce the fasting blood glucose level. If you do not have a dog, ask the neighbors if they would like you to walk their pets or invite your favorite person to take a walk before sleeping in the neighborhood. If you take insulin, be sure to calculate this exercise regimen for the long-acting dose prior to bedtime.

Pick something at night. A snack before bed that contains a small amount of carbohydrates with a low glycemic index, such as half an apple, along with a source of protein and fat, such as a tablespoon of peanut butter or 1/4 cup Walnut halves will keep your blood glucose level at a constant level while you sleep. If you allow your glucose level to drop too low during the night, your liver will consider it dangerous and will release the excess glucose that it stores.

Warnings

The control of diabetes, especially for those who consume insulin, requires a high degree of collaboration with the medical staff. Discuss your plans to reduce your fasting glucose with your doctor or nurse.

Video Tutorial: Morning Highs? 3 Ways to Lower your Morning Blood Sugar.

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