How to treat high blood sugar
In recent years, with changes in lifestyle, the problem of hyperglycemia has gradually become a health hotspot of public concern. How to scientifically regulate blood sugar has become a topic of concern to many people. This article will combine the popular discussions on the Internet in the past 10 days to provide you with a structured and practical blood sugar adjustment plan.
1. The harm and current situation of hyperglycemia
According to the World Health Organization, approximately 422 million people worldwide have diabetes, 90% of whom have type 2 diabetes. If high blood sugar is not controlled for a long time, it may lead to a variety of complications:
| Complication type | incidence | degree of harm |
|---|---|---|
| cardiovascular disease | about 68% | ★★★★★ |
| Retinopathy | about 35% | ★★★★ |
| kidney disease | about 25% | ★★★★ |
| neuropathy | about 50% | ★★★ |
2. Diet plan
Scientific diet is the basis for controlling blood sugar. The following are the diet plans recently recommended by nutrition experts:
| food category | Recommended food | daily intake | GI value |
|---|---|---|---|
| Staple food | Oats, brown rice, whole wheat bread | 200-300g | ≤55 |
| protein | Fish, chicken breast, soy products | 100-150g | - |
| vegetables | Spinach, broccoli, bitter melon | 500g or more | ≤15 |
| fruit | Apple, blueberry, grapefruit | Within 200g | ≤40 |
3. Exercise conditioning plan
Exercise is an effective way to improve insulin sensitivity. Recent research shows:
| exercise type | Recommended frequency | duration | hypoglycemic effect |
|---|---|---|---|
| aerobics | 5-7 times a week | 30-60 minutes | Reduce blood sugar by 15-20% |
| strength training | 2-3 times a week | 20-30 minutes | Improve insulin resistance |
| interval training | 3 times a week | 20 minutes | Rapidly lower blood sugar |
4. Adjustment of living habits
In addition to diet and exercise, lifestyle habits are equally important for blood sugar control:
1.Regular schedule: Ensure 7-8 hours of sleep and avoid staying up late
2.stress management: Reduce stress through meditation, deep breathing, etc.
3.Quit smoking and limit alcohol: Smoking can aggravate insulin resistance, and alcohol can affect blood sugar stability.
4.Regular monitoring: It is recommended to measure fasting and postprandial blood sugar 2-3 times a week
5. Traditional Chinese Medicine conditioning methods
Recently, TCM methods for regulating blood sugar have also received widespread attention:
| Conditioning method | Specific operations | Effect |
|---|---|---|
| acupressure | Massage Zusanli and Yishu points | Improve pancreatic function |
| Chinese medicine conditioning | Astragalus, yam, coptis, etc. | Assist in lowering blood sugar |
| Dietary therapy | Bitter melon tea, mulberry leaf tea | Stabilize blood sugar |
6. Precautions
1. Blood sugar regulation needs to be done step by step and don’t rush for results.
2. If blood sugar continues to be higher than 13.9mmol/L, seek medical treatment in time
3. Medication must be prescribed according to the doctor’s instructions. Do not increase or decrease the dose without authorization.
4. Conduct regular glycosylated hemoglobin testing (once every 3 months)
Through the above structured plan, combined with various adjustments such as diet, exercise, and lifestyle habits, most people's blood sugar levels can be effectively controlled. Remember, consistency is key!
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