Diabetes mellitus is an increasingly common chronic disease that is associated with a variety of complications that severely affect the quality of life of patients. A persistent increase in blood sugar levels, if left unchecked, can lead to a range of serious health problems. It is worth noting that some sleep manifestations may be early warning signs of high blood sugar, and you can pay more attention to them.
Which foods are "big glycemic players"
1. Sweets and sweets:
Such as chocolate, candies, sweet biscuits, etc., these foods contain a lot of sugar, which can quickly raise blood sugar levels.
2. Sugary drinks:
These include carbonated drinks, fruit juices, sweet teas, and coffee, among others, and the sugars in these beverages can be quickly absorbed by the body, leading to an increase in blood sugar levels.
3. White rice and bread:
These foods contain a high amount of starch, which can be quickly converted into glucose, raising blood sugar levels.
4. Potato chips and puffed food:
These foods contain a lot of fat and starch, and blood sugar levels can rise quickly after consumption.
5. Sugary fruits:
Such as bananas, grapes, oranges, etc., these fruits contain high sugar content, and blood sugar levels can rise rapidly after consumption.
6. Fried food:
Such as fried chicken, French fries, etc., these foods contain a lot of fat, which can reduce insulin sensitivity and lead to an increase in blood sugar levels.
There are 4 manifestations when sleeping
or an early warning sign of a blood sugar exceedance
1. Frequent waking up at night:
If you wake up frequently during the night, especially if you go to the toilet multiple times, it may be a sign that your blood sugar levels are too high. High blood sugar increases the burden on the kidneys, leading to increased urine excretion, which can lead to frequent nocturia.
2. Dry mouth:
In a state of high blood sugar, the body tries to excrete too much sugar by increasing the amount of urine produced, which can cause the body to become dehydrated, which in turn causes a feeling of dry mouth. If you feel thirsty frequently at night and need to drink water frequently, it may be a sign of elevated blood sugar.
3. Unstable sleep:
High blood sugar can affect the nervous system, leading to decreased sleep quality. Presents with difficulty falling asleep, dreaming, or light sleep. Fluctuations in blood sugar levels can also cause uncomfortable symptoms such as sweating and heart palpitations at night, which can interfere with sleep.
4. Nighttime hunger:
In the case of high blood sugar, the body is unable to effectively use glucose as an energy source, resulting in cells "starving". This can make a person feel unusually hungry at night and need to eat to relieve discomfort.
If you have any of these symptoms, it is advisable to monitor your blood sugar levels in a timely manner, especially if you are at risk of diabetes or prediabetes.
How to control blood sugar levels properly
1. Eat a balanced diet:
Choose foods with a low glycemic index (GI), such as whole grains, vegetables, and legumes, and avoid foods that are high in sugar, fat, and refined carbohydrates. Moderate intake of protein and healthy fats can help stabilize blood sugar.
2. Eat regularly:
Maintain regular mealtimes and avoid overeating. Eating smaller, more frequent meals can help keep your blood sugar stable and prevent large fluctuations in your blood sugar.
3. Moderate exercise:
Doing at least 30 minutes of moderate-intensity exercise a day, such as brisk walking, cycling or swimming, can increase your body's sensitivity to insulin and help lower blood sugar levels.
4. Monitor blood sugar:
Monitor your blood sugar levels regularly to understand how your blood sugar is changing, and adjust your diet and exercise plan in a timely manner. Especially for people with diabetes, it is important to monitor your blood sugar as directed.
5. Avoid stress:
Stress can affect blood sugar levels, so relax and reduce the effects of stress on blood sugar by relaxing through deep breathing, meditation, yoga, and more.
6. Get enough sleep:
Getting enough sleep can help regulate blood sugar.