A high sugar level, or hyperglycemia, occurs in individuals who don't produce enough insulin or whose bodies are resistant to the effects of insulin. Regardless of the cause, hyperglycemia is a primary cause of complications from diabetes. Chronically high blood sugar can lead to damage to the neurological system, kidney damage and increased risk of cardiovascular disease. This is why it is imperative to monitor your blood sugar levels and take steps to lower your blood sugar quickly when it rises too high.
Step 1
Eat less at your next meal. According to registered dietician Sue Thom of Diabetes Health, you should decrease your next meal by 15 g of carbohydrates. This is the equivalent of a piece of fruit or glass of milk, so you won't feel like you haven't had a meal. Check your blood sugar an hour after you eat to see the effect of your change. If your blood sugar level has decreased but not significantly, then eliminate another 15 g of carbohydrates at your next meal. Aim for a blood sugar level of 120 mg/dL.
Step 2
Engage in physical activity such as aerobic or resistance exercise. Diabetes Health explains that increasing exercise helps to lower your body's resistance to insulin, thus lowering blood sugar levels. Additionally, a 2009 study published in "Diabetology & Metabolic Syndrome" found that individuals with type 2 diabetes lowered their blood glucose levels significantly on a daily basis throughout a ten-week study by engaging in resistance exercises three days a week. A combination of 20 minutes of aerobic with resistance exercise appears to provide the most benefit, according to Diabetes Health.
Step 3
Drink additional water or other sugar-free beverages. According to Diabetes Health, dehydration can lead to increased concentrations of glucose in the blood, leading to higher blood sugar levels. Staying hydrated dilutes the sugar and can help you eat less food, which can also lower sugar levels. Individuals with diabetes should drink at least two to three quarts of liquid every day. If you have a kidney disorder or are on a fluid-restricted diet for another illness, talk to your doctor before increasing your fluid intake.
Step 4
If you're sick or have an infection, get medical treatment. According to Diabetes Health, illness or infection raise levels of adrenergic hormones, which raise blood sugar levels in order to expedite healing. Unfortunately, this rise in blood sugar isn't necessary healing for an individual with diabetes and instead, you should seek medical treatment to get well quickly. Stress from illness, infection, or lifestyle can raise blood sugar levels and keep them chronically high. Relaxation techniques such as meditation, massage and guided imagery can help teach you to de-stress and keep your blood sugars at or near normal levels.
Step 5
Focus on eating foods that have a lower glycemic index. The glycemic index is a numerical value for food that represents it's physiological impact on the body. This is a more accurate way of evaluating foods that will raise blood sugar levels quickly and those that will help to lower them quickly. Lower glycemic foods such as beans don't cause blood sugar spikes the way that high glycemic foods like white bread will. Focusing more of your diet on lower glycemic foods will help to lower your blood sugar and can help you lose weight.
References
- American Diabetes Association: Hyperglycemia (High blood glucose)
- Diabetes Health: Q&A: How to Lower Your Blood Sugar When it's Over 200 mg/dL
- Science Daily: Both Aerobic And Resistance Exercise Improved Blood Sugar Control In People With Diabetes
- Diabetology & Metabolic Syndrome: Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes
