Do you feel very tired or drowsy after eating? If so, you should suspect a 'blood sugar spike'.
A blood sugar spike is a sudden spike in blood sugar after eating. Eating causes blood sugar to rise quickly, causing insulin to be secreted excessively, and then the action of insulin causes blood sugar to plummet again, causing fatigue and drowsiness. So, if you have any of these concerns, you should start managing your blood sugar right now.
The spike in blood sugar itself, slowly eats away at your body. First, the pancreas produces too much insulin to lower the spiked blood sugar, which overexerts the pancreas and increases the risk of diabetes. In addition, sugar oxidizes, which damages the endothelial cells of blood vessels and causes inflammation, making them vulnerable to various cardiovascular diseases, including arteriosclerosis and myocardial infarction. And these blood sugar spikes are seen in people who are not diabetic, and whose blood sugar is in the normal range, regardless of age or gender.
So today, I'm going to give you three inexpensive tips to manage your blood sugar after meals in your life.
When it comes to blood sugar management, breakfast is very important. If you skip breakfast, you're more likely to overeat at your next meal, which can cause your blood sugar to spike. Therefore, you should eat breakfast, but eat carbohydrates that cause a sharp rise in blood sugar, especially complex sugars, which are rich in fiber rather than simple sugars. High-quality protein and fat are best taken together, as they slow down the rise in blood sugar.
To put it simply, you can replace sweet cereals, jams and bread with salads with nuts and olive oil, multigrain rice, herbs and grilled fish. If you don't mind, you can just eat a hard-boiled egg or soy milk.
This is because the movement of blood to the arms and legs through light activity slows digestion and delays the absorption of sugars. So after eating, try doing some chores around the house or going for a walk nearby. If you find this difficult, it's okay to walk in place or do bareback gymnastics.
If you want to manage your blood sugar more actively, we recommend that you do regular strength training. Since the muscles are the main consumers of blood sugar, strengthening them can help keep blood sugar consumed after meals and prevent blood sugar levels from skyrocketing.
First of all, the most common nutrients that help manage blood sugar are magnesium and chromium. This is because it enhances the action of insulin. Chromium, in particular, is known to play an important role in burning body fat and building muscle.
Recently, banaba leaf extract, which is extracted from the leaves of the banaba tree, has been attracting attention for its ability to help manage blood sugar after meals. This is because corosolic acid acts as a natural insulin, which can help lower blood sugar. An ingredient called indigestible maltodextrin, a type of dietary fiber, also has the effect of suppressing the rise in blood sugar after meals.
It's also a good idea to take omega-3s. Omega-3s not only reduce the inflammatory response in various parts of the body, but they also help maintain vascular health, including lowering triglycerides.
Therefore, it is okay to follow the aforementioned rules of living as a priority and take nutritional supplements if necessary.
Today, we've introduced you to blood sugar spikes and tips to stop them. I want you to know that in order to enjoy eating for a long time, you need to manage your blood sugar.
That concludes this week's Demand Clinic. I appreciate it.
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