How to Control Blood Sugar
May 22, 2025
Source: Cainiu Health
Dr. Liu Feng
Introduction
Follow the principles of a low-GI diet by replacing refined rice and flour with whole grains such as oats and brown rice as staple foods. Increase consumption of leafy vegetables and low-sugar fruits. Avoid sugary beverages and fried foods. Eat regular meals at consistent times and in appropriate portions, having each meal until about 70% full, chewing slowly to reduce the intake of concentrated carbohydrates and delay the post-meal rise in blood glucose levels.
2. Regular exercise intervention: Engage in 150 minutes of moderate-intensity exercise per week.
Generally, blood sugar can be controlled through reasonable dietary regulation, regular exercise intervention, scientific weight management, regulation of stress and emotions, and standardized medication treatment.
1. Rational dietary regulation: Follow the low GI diet principle, replacing refined rice and flour with whole grains such as oats and brown rice as staple food; eat more leafy vegetables and low-sugar fruits; avoid sugary beverages and fried foods. Eat meals at regular times and in appropriate quantities, have each meal to about seven-tenths full, chew food slowly, reduce concentrated carbohydrate intake, and delay postprandial blood glucose rise.
2. Regular exercise intervention: Engage in 150 minutes of moderate-intensity exercise weekly, such as brisk walking, swimming, or cycling. Exercising one hour after meals is optimal, as it promotes glucose consumption by muscles and improves insulin sensitivity. Even if concentrated exercise is not possible, increasing daily activity levels and avoiding prolonged sitting is beneficial.
3. Scientific weight management: Overweight or obese individuals should lose weight and maintain a BMI between 18.5 and 23.9. Combine diet control with exercise to reduce body fat content, especially visceral fat, thereby decreasing insulin resistance and improving glucose metabolism at its root.
4. Stress and emotional regulation: Chronic stress promotes the secretion of blood sugar-raising hormones, leading to fluctuations in blood glucose levels. Reduce stress through meditation, deep breathing, yoga, and ensure sufficient sleep (7-8 hours daily) to maintain endocrine balance and help stabilize blood sugar levels.
5. Standardized medication treatment: Follow medical advice when using antidiabetic drugs or insulin injections; do not adjust dosages or discontinue medication on your own. Regularly monitor blood glucose levels and adjust medication plans according to these indicators. Be aware of drug side effects, and consult a physician when combining medications to ensure safe and effective treatment.
Diabetes patients should always cultivate good lifestyle habits, avoid excessive fatigue, and refrain from strenuous exercise to prevent physical discomfort. It is recommended to engage in appropriate activities such as walking or jogging according to individual conditions, which helps enhance physical resistance and supports body recovery.
