The story I'm going to tell today may make many people's hearts tighten, because I see another family that has led to tragedy due to neglect of blood sugar control.
A few days ago, I met Mr. Li, a middle-aged man with an anxious look on his face, who brought his mother to the clinic.
His mother had been feeling thirsty and urinating a lot lately, and she thought it was just a normal sign of her old age, until she suddenly passed out and rushed to the hospital.
After testing, it was found that her blood sugar was as high as 19.0mmol/L, which was far beyond the normal range, and she had severe diabetes symptoms.
I know that there are many people who will test their blood sugar at home, which is very convenient and fast;
As a doctor, I see that many patients are actually unclear about the blood sugar value, and they don't know when to measure it and how reasonable the value is.
Today, I'm going to tell you, how high is blood sugar that can induce complications?
If it was because of the complications caused by blood sugar, it didn't come to the door overnight, it was accumulated day after day, slowly eroding our body.
Moreover, the complications are not entirely caused by blood sugar, it may be caused by multiple factors;
First, the blood sugar level reaches the following three levels, pay attention
Criteria for fasting blood glucose
It is the blood sugar level two hours after a meal.
If it is consistently higher than this, it means that your body is under tremendous stress.
Random blood glucose test
Measurements should not exceed 11.1 mmol/L at any time point. If you find yourself in this range regularly, it's really a matter of paying attention.
I'm here to remind you that everyone's situation is different.
Just like Mr. Li's mother, her situation is very special, her living habits and physique have affected her current situation.
So don't rely solely on numbers to judge whether you are healthy or not, we should use it as one of the criteria to measure whether our blood sugar is healthy or not.
If you find any discomfort, you should go to the hospital for a medical check-up and seek help from a doctor.
Second, how to control blood sugar levels through dietary regulation?
1. Balance carbohydrate intake:
Choose complex carbohydrates, such as whole grains, legumes, vegetables, and fruits, and avoid refined sugars and white flour products.
Calculate the carbohydrate content of each meal and spread it among three meals a day to avoid drastic fluctuations in blood sugar.
2. Increase dietary fiber:
Choose fiber-rich foods such as oats, beans, apples, and pears, which can help slow down digestion and thus slow down the rise in blood sugar.
3. Control portion sizes:
Use the portion-splitting method to control portion sizes at each meal, especially for high-carb foods.
Try to eat until you are seven minutes full and avoid overeating.
4. Choose healthy fats:
Choose unsaturated fats, such as olive oil, fish oil, and nuts, and avoid saturated fats and trans fats, such as those found in fast food and processed foods.
5. Eat regularly and quantitatively:
Eating regularly every day and avoiding long periods of skipping or overeating can help maintain stable blood sugar levels.
Incorporate snacks into your daily meal plan to prevent overeating due to hunger.
6. Pay attention to the food cooking method:
Try to use boiled, steamed, grilled or raw food, and reduce frying and high-fat cooking methods.
7. Drink water in moderation:
Maintaining adequate water intake helps the body metabolize and control blood sugar levels, while encouraging the kidneys to excrete excess sugar.
8. Limit alcohol and sugary drinks:
Alcoholic and sugary beverages can cause a rapid rise in blood sugar, so drink them in limited quantities and consult your doctor before drinking.
9. Avoid high-salt foods:
Reducing sodium intake can help control blood pressure, as high blood pressure is one of the common complications in people with diabetes.
10. Personalized Diet Plan:
Develop a personalized diet plan based on the individual's blood sugar control, activity level, weight goals, and other factors.
3. How to control blood sugar through exercise in life?
1. Choose the exercise that suits you
Walking, swimming, or cycling, for example, doesn't put too much strain on the joints.
At the same time, doing some muscle strength training, such as exercising with light weights or your own body weight, can help strengthen muscle.
2. Make an exercise plan
Create an exercise plan for yourself.
It is recommended to do at least 150 minutes of moderate-intensity exercise, such as brisk walking, or 75 minutes of vigorous-intensity exercise, such as running, per week.
You can spread these exercises into daily activities, such as walking briskly for 30 minutes a day for 5 days.
3. Warm up before exercising
Do some warm-up exercises to prevent injury, and do some stretching to relax your muscles after exercise.
You should check your blood sugar before and after every exercise session so you can see how exercise affects your blood sugar.
If your blood sugar is below 100 mg/dL, it's best to eat something before exercising to avoid hypoglycemia.
4. Carry energy food with you
Remember to bring candy or food that provides quick energy;
If you feel uncomfortable during exercise, your blood sugar may be low, and you should eat some of these things immediately.
At the same time, staying hydrated and avoiding dehydration can also help control blood sugar.
5. Avoid exercising on an empty stomach
Try not to exercise on an empty stomach, especially if you're taking insulin or glucose-lowering medications, which can cause your blood sugar to get too low.
6. Consult a doctor for advice
It's important to talk to your doctor before starting a new exercise program, especially if you have complications or other health problems.
Everyone's physical condition is different, so the style and intensity of exercise should be adjusted according to the individual's situation.
Staying in communication with your doctor can ensure that your exercise program is both safe and effective.