Discover evidence-based strategies for controlling your glucose levels, and maintaining your overall metabolic health. Learn how lifestyle strategies can aid in keeping glucose levels normal.

Key takeaways

• Various lifestyle strategies can efficiently lower glucose levels, contributing to better metabolic health.
• Keeping glucose levels in check involves glucose monitoring and adoption of specific dietary and lifestyle changes.

Keeping your glucose levels in check is crucial for good metabolic health. Lifestyle changes are an effective way to help control your blood sugar levels and keep them within a healthy range.

This article offers a deep dive into various lifestyle strategies for reducing high blood sugar levels and provides a practical guide to maintaining healthy glucose levels for those without diabetes. We'll also discuss the importance of seeking medical advice and suggest a list of foods that can aid in managing high blood sugar.

All about high blood sugar levels

High blood sugar, or hyperglycaemia, refers to a condition in which there are excessively high levels of glucose (sugar) in the blood. Persistently high blood sugar levels can lead to type 2 diabetes, gestational diabetes and other health conditions such as insulin resistance, heart disease, stroke and kidney failure.

The normal or accepted range for blood sugar levels depends on whether you're measuring your blood sugar fasted or post-meal. The target range also depends on whether you've got diabetes or another condition that impacts your metabolic system, as these people may have a different target range than someone without these conditions.

In Australia, the normal blood sugar levels for people without diabetes is generally:

• Fasted: <6.1 mmol/L
• Non-fasted: 4-7.8 mmol/L

These values may differ depending on your unique situation and lab testing. Please consult your doctor to help you interpret your blood glucose results.

What are the symptoms of high blood sugar?

High blood sugar symptoms can vary, they may include:

• Frequent urination
• Dehydration
• Skin itching
• Unexplained weight loss
• Fatigue
• Blurred vision
• Infections
• Feet or leg numbness

If you're experiencing these symptoms or are concerned, it's best to speak with your doctor.

How to lower your blood sugar levels

If you have diabetes, it's important to follow your diabetes treatment plan when experiencing blood sugar highs.

If you don't have diabetes and are wanting to improve your glucose control, lifestyle strategies may help to lower your glucose to normal levels and keep them within the healthy range.

Boost your fibre intake

A diet rich in fibre slows down carbohydrate absorption and therefore reduces blood sugar highs. Although both insoluble and soluble fibres contribute positively to the body, the latter particularly aids in managing blood sugar.

Fibre also keeps you fuller for longer, reducing the likelihood you might go for a high sugar snack later on. This therefore may help to prevent high blood glucose levels.

Foods high in fibre include:

• Flax seeds
• Beans
• Peas
• Broccoli
• Legumes
• Squash
• Berries
• Avocados
• Apples
• Bananas
• Whole grains (oats, barley, brown rice)
• Citrus fruits

Engage in physical activity

Research suggests that engaging in low-intensity exercise after a high carbohydrate meal may reduce the glucose impact for that meal.

Engaging in any form of physical activity helps maintain a healthy weight and increase insulin sensitivity. Exercise for metabolic fitness includes things like weightlifting, strength-based exercises or any aerobic activities like walking, running, cycling or swimming.

Increase your water intake

Drinking enough water helps to maintain healthy glucose levels, avoid dehydration, and aid your kidneys in expelling any extra sugar through urine. Research indicates that people who drink more water regularly may be less likely to experience high glucose levels.

Reduce high sugar foods

Sugary foods and drinks can raise blood glucose levels as they are high in simple sugars. Therefore, it’s advisable to reduce your intake where feasible.

Monitor your blood sugar levels

A continuous glucose monitor (CGM) is a fantastic tool to measure your blood sugar levels through the day. They insert onto your arm and measure the glucose levels via your interstitial fluid. They can help you identify what causes your blood glucose to rise, and therefore help you tailor your diet accordingly.

Prioritising quality sleep

Insufficient sleep elevates cortisol levels, which significantly influence blood sugar regulation the following day. Sleep deprivation can lead to increased insulin resistance and blood sugar levels. Thus, ensuring adequate rest can keep your glucose levels within your target range.

Managing stress levels

Chronic stress can significantly impact your glucose levels. During stress, your body produces cortisol, which elevates blood sugar levels. Relaxation techniques, such as yoga, meditation, and breathwork, can help manage stress levels and consequently reduce glucose levels.

These are quick and straightforward ways to lower your glucose levels for those without diabetes. Many of these strategies involve lifestyle changes, so it's best to discuss them with your healthcare team to ensure optimal outcomes. If you have diabetes, remember to seek the guidance of your diabetes care team when navigating hyperglycaemic episodes.

Vively, the metabolic health app, is a valuable resource for people striving to improve their glucose control. By leveraging the Vively app, you can receive personalised recommendations, track your progress and ultimately attain better glucose control through improving your lifestyle.