Consider incorporating regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread throughout the week. Combine this with strength training exercises twice a week, targeting all major muscle groups.
Dietary Adjustments for Better Blood Sugar Control
Focus on a balanced diet rich in fiber. Include whole grains, fruits, vegetables, and legumes. Limit processed foods, sugary drinks, and saturated fats. A Mediterranean-style diet, emphasizing olive oil, nuts, and fish, has shown positive effects on blood sugar management. Consult a registered dietitian for personalized dietary recommendations.
Stress management techniques like mindfulness meditation or yoga can significantly impact blood sugar levels. Aim for 10-20 minutes of daily practice to reduce stress hormones that can contribute to insulin resistance. Adequate sleep (7-9 hours per night) is also crucial for maintaining healthy blood sugar levels.
Certain herbal supplements, such as cinnamon and bitter melon, have shown potential benefits in managing blood sugar. However, always consult your doctor before using any herbal remedies, as they can interact with other medications. Regular monitoring of your blood glucose levels is key to track your progress and adjust your treatment plan as needed.
