Habits to prevent high blood sugar

The 21st century has led to an increase in what we call lifestyle diseases like diabetes, hypertension, obesity, and kidney failure. Some of it has to do with choices we made, coming after the 80s and 90s with SAP and economic deprivation, we now had a better economy in the 21st century, and because of that, we could not afford certain things that were once out of our reach, like soft drinks, which used to be taken on Sundays or special occasions. Such drinks became staples taken after almost every meal instead of water, and sugar-infused fruit drinks became part of our healthy diet.

If you consume more sugar and calories, you should do more exercise, but we bought more cars and bikes and walked less. We started to look at obesity as evidence of good living and started stuffing ourselves and our kids with more food than we needed to show people that we were doing well. Unfortunately, our wealth didn’t lead to better health.

Obesity is one of the main causes of high blood sugar and late-onset diabetes, as well as high blood pressure. There are no symptoms until later in the disease; prevention is better than treatment. Exercise is the best, and watching sugar and calories usually works.

High blood sugar, also known as hyperglycaemia, can be caused by a variety of factors, including poor diet, lack of exercise, stress, certain medications, and underlying health conditions such as diabetes.

Why is this important?

High blood sugar levels increase your risk of:

Heart disease, stroke, kidney disease, blindness, and nerve damage

Some best practices that can help you avoid high blood sugar:

Follow a healthy diet. Eating a healthy, balanced diet is crucial for managing blood sugar levels. This includes consuming foods that are low in sugar, high in fibre, and rich in nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Exercise regularly: Regular physical activity can help improve insulin sensitivity and lower blood sugar levels. Aim for at least 30 minutes of moderate daily exercise, such as brisk walking, cycling, or swimming.

Manage stress: Chronic stress can cause a rise in blood sugar levels. Try to manage your stress levels through techniques such as meditation, deep breathing, or yoga.

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Monitor your blood sugar levels: If you have diabetes or are at risk of developing high blood sugar, monitoring your blood sugar levels regularly can help you stay on track and catch any fluctuations early on.

Take medication as prescribed: If you have diabetes, make sure to take your medication as prescribed by your healthcare provider. This can help prevent high blood sugar levels and reduce the risk of complications.

Get enough sleep. Getting adequate sleep is important for regulating blood sugar levels. Aim for 7-8 hours of sleep per night.

Avoid smoking and excessive alcohol consumption. Smoking and excessive alcohol consumption can both contribute to high blood sugar levels and increase the risk of complications.

By following these practices, you can help prevent high blood sugar levels and maintain good health.

High blood sugar is significantly linked with factors that stiffen cartilage, making it more brittle and less resilient under the stress of joint motion leading to arthritis & inflammation. 

Keeping blood sugar balanced is key to the prevention and mitigation of arthritis

Some healthy foods would do some good like Okra is a vegetable we should all eat often.

It’s high in antioxidant and anti-inflammatory compounds. It helps improve Blood sugar; it can be eaten as food, as part of a smoothie, or added to your water.

Another Great food and health choice is grapes High in Vitamin C and K, depressing blood sugar levels.

 Banana tends to have a high rate of protein, which is beneficial to health. It also helps to stabilize blood sugar levels, satisfying a hungry appetite…

Also, the fibre and natural sugars in carrot juice help slow down the sugar that gets into your blood,

This will help you avoid high or low blood sugar.

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Oranges are affordable and high in nutrients. Benefits include blood sugar level regulation, lower cholesterol, prevention of skin damage, an increased immune system, and help keep your blood pressure under control with magnesium.

Studies indicate that sweet potatoes minimize low blood sugar levels and treat high blood pressure in diabetic patients. Sweet potatoes are rich in essential fibres and magnesium, which are critical in the prevention and management of diabetes. Aloe Vera also helps lower high blood sugar levels.

The health benefits of green peas include supporting Healthy Blood Sugar Control, building Immunity, Good eye health, a healthy heart, Weight loss, and High Blood Pressure Prevention.

Strawberries have been shown to improve heart health, help with blood sugar control, and even prevent cancer. They are loaded with vitamins and contain very high levels of antioxidants.

Cucumbers may aid in the management and prevention of diabetes. It contains ingredients that may help reduce blood sugar levels or prevent blood glucose levels from being too high.

Most importantly, stay informed. Health Education helps prevention

Most of the things people get treated for in hospitals are issues that could have been managed better if they had proper knowledge about their health and how to prevent simple things like high blood sugar.

Last but not least, Schedule your check-up and KNOW YOUR NUMBERS!

Blood pressure

Blood cholesterol

Blood sugar

BMI// body fat %

High numbers can lead to or be a sign of heart disease. Diabetes, stroke, and other chronic diseases.

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OVIGHO RICHARD OKOJEVOH-CIEH.SMC.PMP.SPOC

Is the Executive Secretary of the Society for Health, Safety, and Environmental Education.