In modern life, blood sugar management has become an important subject of health care. Attention to and management of blood sugar are of vital importance to health, both for patients diagnosed with diabetes and for those in the pre-diabetes period, and for the general public.
I. Importance of blood sugar management
Blood sugar, or blood glucose concentrations, is an important source of human energy. However, abnormal fluctuations in blood sugar levels, particularly in long-term high blood sugar, can cause serious health hazards. Persistent high blood sugar can damage blood vessels and increase the risk of cardiovascular disease, such as heart disease, stroke, etc. It can also cause damage to the retinal membrane in the eye, causing retinal disease, which can cause blindness in serious cases. The damage to the kidneys is also not negligible, and long-term high blood sugar can cause kidney disease, gradually leading to a loss of kidney function and even to kidney failure. In addition, high blood sugar can damage the nerves, leading to neuroses such as numbing, stinging or loss of feelings. Effective blood sugar management is therefore key to preventing and controlling these complications.
II. Methodologies for blood sugar management
Control of total calorie intake: The total calorie required per day is calculated and reasonably distributed to three meals, depending on the individual ‘ s age, sex, weight, activity level, etc. Avoid over-eating in order to prevent increased blood sugar due to over-heat. For overweight or obese populations, a proper reduction in caloric intake helps to reduce body weight, thus improving insulin resistance and facilitating blood sugar control.
Balanced diet: Increased intake of dietary fibres, such as wheat bread, oatmeal, vegetables, fruit, etc. Dietary fibres can slow down the digestive absorption of carbohydrates and reduce the rate of increase in blood sugar after meals. The choice of high-quality proteins, such as skinny meat, fish, beans, eggs, etc., meets the body ‘ s demand for protein without disproportionately affecting blood sugar. Reduced intake of high fat, sugary foods such as fried food, cream cakes, candy, etc.
Movement management
Selecting the right mode of movement: Aerobics combined with force training is a better way of moving. Aerobics, such as walking, jogging, swimming and cycling, can improve CPR function, consume heat and reduce blood sugar. Power training, such as weight lifting, push-ups and sit-ups, can increase muscle mass, increase basic metabolic rates and contribute to long-term blood sugar control.
Capturing the strength and time of the movement: the strength of the movement should be moderate to avoid excessive fatigue. In general, the heart rate reaches 60% – 70% of the maximum heart rate, and the maximum heart rate is 220 – age. Campaign time is recommended for at least 150 minutes per week, which can be spread over a few days.
Overall, blood sugar management is a long and difficult task that requires the active cooperation of patients and the professional guidance of doctors. Through scientific diets, exercise, medication and blood sugar monitoring, we can effectively control blood sugar, prevent and reduce complications, improve the quality of life and enjoy a healthy life.
