High blood sugar, also called hyperglycemia, occurs when your body produces too much insulin or does not use the insulin it produces properly. Symptoms of hyperglycemia include frequent urination, blurred vision, fatigue, headache and increased thirst. In some cases, your doctor may even detect a high level of sugar in your urine. It is important not to let high blood sugar go untreated or it can develop into a life-threatening condition known as ketoacidosis, also called diabetic coma. In some cases, you can reduce your blood sugar level by making a few simple lifestyle changes. Ask your doctor if these options are appropriate for you.
Step 1
Eat a healthy diet to help reduce blood sugar. Consume healthy carbohydrates such as whole-grains and fresh fruits and vegetables. Eat low-fat and fat-free dairy products and choose healthy fats including olive oil, canola oil, avocados and nuts. Consume lean protein, such as fish, poultry and soy products, and eat meals and snacks about the same time each day to keep sugar levels steady.
Step 2
Exercise regularly. Perform 30 minutes of moderate exercise each day to aid in lowering your blood sugar. Walk, ride your bike, swim or participate in any form of exercise that you enjoy. If you are unable to put in a full 30 minutes of exercise, break it up into shorter segments. Try things like parking a little farther from work and stores or taking the stairs instead of the elevator.
Step 3
Lose weight. Even a small loss of just 5 lb. can help lower your blood sugar. Talk to your doctor about an appropriate weight-loss program that includes realistic weight-loss goals.
Step 4
Drink alcohol in moderation, defined as one drink per day for women and up to two drinks per day for men. Consuming alcohol can cause fluctuations in your blood sugar, depending upon how much you drink. If you choose to drink, do so with a meal and always drink responsibly.
Step 5
Reduce your stress level. Family or personal relationship issues and difficulty in school or work can all increase your level of stress and your blood sugar. In addition, illness such as the flu or a cold can also increase your blood sugar. Contact your doctor if you are feeling ill or stressed.
Tips and Warnings
- Exercise with a friend to keep you accountable and help you stay motivated.
- Talk to your doctor before beginning any exercise or weight-loss program.
References
- The Cleveland Clinic: Diet and Diabetes
- American Diabetes Association: Hyperglycemia---High Blood Glucose
- MayoClinic.com: Hyperglycemia in Diabetes: Symptoms
- University of Maryland Medical Center: Diabetes Diet-General Dietary Guidelines
- MayoClinic.com: Diabetes: Prevention
- FamilyDoctor.org: Living with Diabetes: The Basics
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