How to lower blood sugar
In recent years, as the incidence of diabetes has increased year by year, how to effectively lower blood sugar has become the focus of public attention. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with scientific and practical methods for lowering blood sugar, and present relevant data in a structured way.
1. Diet control: the core of lowering blood sugar
Diet is the direct factor that affects blood sugar, and scientific diet is the basis for lowering blood sugar. The following are the hypoglycemic foods and their effects that have been hotly discussed in the past 10 days:
| food name | Principle of hypoglycemic | Recommended serving size |
|---|---|---|
| Bitter Melon | Rich in bitter melon saponin, which acts like insulin | 100-200 grams daily |
| oats | High dietary fiber delays sugar absorption | 50g per meal |
| cinnamon | Improve insulin sensitivity | 1-2 grams daily |
| okra | Mucus delays carbohydrate absorption | 100 grams per day |
2. Exercise therapy: an indispensable means of lowering blood sugar
Exercise can significantly improve insulin sensitivity and help control blood sugar. The following are effective exercise methods that have been hotly discussed recently:
| exercise type | hypoglycemic mechanism | Recommended duration |
|---|---|---|
| Go quickly | Increase glucose consumption | 30-60 minutes daily |
| Resistance training | Increase muscle uptake of glucose | 2-3 times a week |
| Yoga | Reduce stress and improve insulin resistance | 3-5 times a week |
| swimming | Whole body exercise consumes a lot of energy | 3 times a week, 45 minutes each time |
3. Adjustment of living habits: a key that is easily overlooked
Good living habits are crucial to blood sugar control. The most discussed life adjustment suggestions in the past 10 days include:
1.Get enough sleep: Research has found that people who sleep less than 6 hours have a 40% drop in insulin sensitivity. It is recommended to maintain 7-8 hours of high-quality sleep every day.
2.Reduce stress: Stress hormones can raise blood sugar. You can try relaxation techniques such as meditation and deep breathing for 15-20 minutes a day.
3.Quit smoking and limit alcohol: Tobacco can aggravate insulin resistance, and alcohol can affect liver glucose metabolism. It is recommended to quit smoking completely and limit alcohol intake to no more than 25 grams per day for men.
4.Regular monitoring: Use a blood glucose meter to regularly monitor fasting and postprandial blood sugar to understand your own blood sugar changes.
4. Traditional Chinese Medicine Conditioning: Modern Application of Traditional Wisdom
Traditional Chinese medicine has accumulated rich experience in lowering blood sugar. Recently popular TCM methods for lowering blood sugar include:
| Traditional Chinese Medicine/Therapy | Efficacy | How to use |
|---|---|---|
| Coptis chinensis | Improve insulin resistance | Follow doctor’s advice, usually 3-9 grams/day |
| Mulberry leaves | Inhibit glycosidase activity | 5-10g for tea |
| Acupuncture | Regulate endocrine function | 2-3 times a week |
| Auricular pressure beans | Regulate autonomic nervous function | Press 3-5 times a day |
5. Drug treatment: choice when necessary
For patients with poor glycemic control, drug therapy is necessary. Antidiabetic drugs that have been discussed more recently include:
| drug type | Representative medicine | Functional characteristics |
|---|---|---|
| Biguanides | Metformin | Improve insulin resistance, first-line medication |
| SGLT-2 inhibitors | dapagliflozin | Promote urinary glucose excretion |
| GLP-1 receptor agonists | Liraglutide | Promote insulin secretion and lose weight |
| insulin | many types | Direct insulin supplementation |
Summary:
Lowering blood sugar requires comprehensive strategies. Dietary control is the foundation, exercise is the guarantee, lifestyle adjustment is the support, Chinese medicine conditioning is the supplement, and drug treatment is the last choice. It is recommended that people with diabetes choose a suitable hypoglycemic plan according to their own conditions under the guidance of a doctor. The latest research shows that through lifestyle intervention, 60% of prediabetic patients can avoid developing diabetes. Therefore, taking early action to lower blood sugar scientifically is crucial to preventing and treating diabetes.
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