Separately, a good diet and exercise can prevent hyperglycemia, or high blood glucose, but they are most effective when used together. The body converts excess carbohydrates into glucose, which it then stores in the liver and muscles as glycogen to use later for energy. A low-carbohydrate diet and regular exercise can quickly restore blood glucose to normal levels following post-meal increases.
Diet
Eat a low-carbohydrate, low-fat diet rich in fruits, vegetables and whole grains on a daily basis. Consume fresh blueberries, grapes and avocados, among other fruits, as well as fresh or frozen dark green vegetable. Stick to grains such as whole wheat bread and pasta, plus brown rice. For protein, develop a taste for coldwater fish such as salmon and trout, or nuts, particularly almonds and walnuts. Cook with extra virgin olive oil or flaxseed oil. The key to a good diet is to eat red meat sparingly and skip processed foods, especially those containing hydrogenated oils.
Exercise
Working out does not necessarily mean a trip to the gym, but can be simple calisthenics, biking or a treadmill at home. Walking shortly after eating is a good, low-stress way to repress blood-glucose levels. Test blood sugar before working out, or if exercising for more than one hour. If hypoglycemic, stop and raise your blood sugar as needed, but do not exercise if over 240 mg/dL either. The stress on the body while working out when hyperglycemic can raise blood glucose more.
Frequency
Do not snack throughout the day, but eat small meals every two to four hours. This prevents spikes in glucose levels by allowing insulin or other medications to lower blood sugar before more carbohydrates are consumed. Find at least 15 minutes a day to work out, though building up a sweat more than 30 minutes to an hour produces the best results. Walk whenever possible, even during breaks at work, to stay active and restrict hyperglycemia.
Function
Regular exercise controls blood sugar because muscles in motion use more glucose than those at rest. Maintaining a low-carbohydrate intake also keeps sugar levels from rising rapidly or for the long term. Working out shortly after eating prevents sharp increases in blood glucose, lowering the risk of hyperglycemia.
Benefits
Combining a proper diet with exercise leads to weight loss, which in turn lowers the risk of high blood pressure and high cholesterol. Being thin improves insulin absorption, making insulin more effective at controlling blood sugars. A good program, under the guidance of a doctor, nutritionist or diabetic counselor, decreases the risk of heart disease. Diabetics who maintain normal blood-glucose numbers lessen the odds of developing other complications related to hyperglycemia, including neuropathy and retinopathy. Exercise also relieves stress, which keeps blood sugar low.
Warnings
Although eating small meals every two hours helps prevent hyperglycemia, avoid eating foods before going to bed because this can elevate glucose levels throughout the night. If exercising in the morning, be sure that glucose levels are not elevated, a common occurrence after waking up. When exercising, make sure to have eaten enough carbohydrates to prevent a rapid drop while active. Diet and exercise keep hyperglycemia in check, but if poorly managed, can bring on hypoglycemia.
