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  • Writer's pictureElisabetta Fernandez

10 Tips to Reduce Blood Sugar Spikes

Why do we Want to Reduce Blood Sugar Spikes?

Blood sugar spikes occur when your blood sugar goes up and down quickly. You might feel lethargic and hungry initially, but as you continue to overwhelm your body, it can reduce how it controls blood sugar and lead to type 2 diabetes, heart attack, and stroke.

How to Reduce Blood Sugar Spikes?

  • Make sure every meal, including snacks, consists of carbohydrates, protein, fat, and fiber.

  • Reduce and choose complex carbs - beans, quinoa, sweet potatoes, oatmeal, and 100% whole-wheat bread.

  • Remove refined carbs - Pasta, white rice, table sugar, sweetened beverages, breakfast cereals, and desserts. The American Heart Association recommends no more than 6 tsp or 24 grams of added sugars for adult women and 9 tsp or 36 grams for men. Read labels as snack bars and energy drinks are loaded with sugar.

  • Maintain a healthy weight

  • Exercise - Do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity aerobic activity weekly. Don’t forget at least two or more days of strength training that work all your muscle groups. That is especially important as you enter into perimenopause to maintain a healthy weight and strong bones.

  • Eat more fiber - Try to get at least 25 to 30 grams of fiber per day.

  • Hydrate with water - Drink half your body weight in oz.

  • Reduce stress - Chronic stress increases cortisol and affects blood sugar levels in the long run.

  • Get enough shut-eye - Try to get at least 7 to 9 hours a night.

  • Control your alcohol intake - The American Heart Association defines 12 oz of beer or 5 oz of wine as one drink, and women should have no more than one alcoholic drink per day and men no more than two.

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