High blood glucose levels, also known as high blood sugar or hyperglycemia, is commonly experienced by individuals who have diabetes, causing increased thirst, urination and fatigue. If left untreated, high blood glucose can cause the individual to lapse into a diabetic coma. If blood glucose levels are chronically high but not severe enough to cause a coma, damage can still occur to the kidneys, vision, neurological and cardiac systems, according to MayoClinic.com. A combination of several lifestyle changes can help keep decrease your blood glucose level.
Step 1
Eat 20g of fiber for every 1,000 calories you consume daily. According to MayoClinic.com, fiber can slow down sugar absorption, helping to stabilize blood sugar levels. Foods that are naturally high in fiber include fresh and frozen fruits, vegetables and whole grain products. Check the nutrition label on the foods you eat to calculate how much fiber you are eating and how much more you should be eating daily.
Step 2
Exercise for at least 30 minutes five days a week. Regular exercise can help you control your blood sugar levels better and reduces your risk of side effects of chronically high blood glucose, including nerve damage. The type of exercise you perform depends on your current level of physical fitness and personal preferences. Brisk walking is an excellent exercise to begin with if you haven't been physically active. As you become more physically fit, you can simply increase the pace of your walking or enjoy other exercises for variety.
Step 3
Eat smaller portions. According to the University of Illinois, eating larger portions raises your blood glucose level. This is especially true of carbohydrates, which have the most impact on blood glucose. When reading nutritional labels on foods, always use the total number of carbohydrates rather than sugars when calculating portion size. A single portion of carbohydrates is equal to 15g, so use this number as a way to determine how much you are eating.
Step 4
Eat more often because eating several smaller meals and snacks throughout the day helps to lower blood glucose and prevents spikes and dips in sugar levels. Maintaining a stable blood glucose level helps keep your energy levels stable as well and keeps your body working optimally. Ideally, according to the University of Illinois, you should consume three main meals and two snacks daily to maintain stable blood glucose levels. These should be spaced equally through the day and the main meals should contain approximately twice the carbohydrates of the snacks.
Step 5
Limit your intake of liquid carbohydrates including milk and juice. These carbohydrates are processed into glucose faster than solid foods and can cause instability in blood glucose levels. Substitute water or drinks that contain artificial sweetener for carbohydrate-rich beverages. If you do drink a carbohydrate-rich beverage, be sure to include the carbohydrate count in your daily calculations.
