Blood sugar spikes after a meal? Do these 4 things right away to help you lower your blood sugar

Today, we are going to talk about a common scenario - **What should I do if my blood sugar suddenly rises after a meal? **Do you often find that your blood sugar soars like a roller coaster after a good meal? Don't worry, here are a few practical ways to help you deal with this situation quickly.

Get moving to lower your blood sugar

After eating, many diabetics may habitually sit down to rest, but in fact it is better to move around at this time. For example, do some light housework, such as washing dishes and mopping the floor . These simple little movements will not only not affect food digestion, but also help consume excess sugar in the body.

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More importantly, you can start moderate exercise between 30 minutes and 1 hour after a meal . If your physical condition allows, you can choose high-intensity interval training (HIIT), such as variable-speed running. This type of exercise can increase your heart rate in a short period of time, speed up your metabolism, and help reduce your post-meal blood sugar peak more quickly. For those who are prone to hypoglycemia, it is safer to start exercising about 1 hour after a meal.

Of course, if you have a regular exercise habit, such as exercising for 30 minutes each time, and your blood sugar is a little high this time, you can add 20 minutes to burn off the excess sugar. Choose a suitable exercise method, such as Ba Duan Jin, walking, Tai Chi, cycling or playing table tennis , etc. As long as you can sweat slightly and last for at least 20 minutes , it can effectively help lower blood sugar levels.

Kind tips

Do not exercise for more than an hour and do not exercise too intensely to prevent the body from secreting too much insulin antagonist hormone, which will inhibit insulin secretion and cause rebound hyperglycemia.

If the blood sugar level exceeds 16.7mmol/L , or is accompanied by acute or chronic complications, exercise as directed by your doctor.

Drink more water to promote metabolism

Drinking more water can help dilute the sugar in the blood and remove some of the excess glucose by increasing urination, thereby helping to lower blood sugar concentration. But please note that you should not drink water immediately after a meal. It is best to drink it about 1 hour after a meal , because studies have shown that drinking water during a meal or within half an hour after a meal can lead to an increase in blood sugar after a meal.

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Remember to drink water in time during exercise, about 150 ml of water every 15 minutes, especially when the exercise intensity is high or sweating a lot. It is recommended to drink water, light tea or lemonade , and try to avoid sugary drinks.

Tips : Do not drink more than 3 liters of water a day, be careful of "water poisoning". If you have heart or kidney dysfunction, especially when you have decreased urine output or edema, drink water as directed by your doctor.

Adjust your next meal’s diet

If you find that your blood sugar is still high despite taking the above measures, you can consider reducing your staple food intake in the next meal . For example, if you eat too much at lunch, you can eat half a grain steamed bun (30-40 grams) or half a bowl of grain rice (60-80 grams) at dinner.

At the same time, adjust the order of meals, eat vegetables first, then protein-rich foods and meat, and finally a combination of coarse and fine staple foods. Try to last the entire meal process for 20-30 minutes , chewing slowly, which will help better control blood sugar.

Warm reminder : For friends who are using insulin secretagogues , please be sure to consult a professional doctor before reducing the carbohydrate intake of the next meal to prevent hypoglycemia.

Summarize

Don't panic when facing high blood sugar. The more you panic, the harder it is to lower your blood sugar. Try the above 4 methods first. If your blood sugar level exceeds 13.9 mmol /L (for those taking "Levitra" drugs, blood sugar exceeds 11.1mmol/L), ketone bodies are likely to be produced. At this time, you need to pay close attention to blood sugar changes and consider urine ketone testing. If the blood sugar value exceeds 16.7mmol/L , you should seek medical attention immediately.