In modern society, high blood sugar is a growing problem, and many adult men are facing this health challenge. For this group of people, how to reduce blood sugar from a high level to the normal range has become the focus of their attention. Today, we are going to share an adult male who successfully took his blood sugar from 127 to 51 and introduces his three effective methods for achieving glycemic control through non-pharmacological** methods.
1. Dietary adjustment: low sugar, low fat, high fiber
1.Low-sugar diet
Reducing sugar intake is key to lowering blood sugar. When the adult male adjusts his diet, he first reduces the intake of high-sugar foods, such as sweets, sweetened drinks, cakes, etc. He chooses low-sugar fruits and vegetables as alternatives, such as apples, oranges, spinach, cucumbers, etc. In addition, he learned how to read food labels and avoid buying foods that contain hidden sugars such as high fructose corn syrup.
2.Low-fat diet
High-fat foods not only contribute to obesity, but may also worsen insulin resistance, which can affect blood sugar control. Therefore, the adult male chooses low-fat foods such as lean meat, fish, tofu, etc. He reduced his intake of high-fat foods such as fried foods and fast food to reduce the burden on his body.
3.High-fiber diet
High-fiber foods can help slow the rate of stomach emptying and reduce blood sugar fluctuations. The man increased his intake of fiber-rich foods such as whole-grain bread, oats, beans, etc. These foods not only help stabilize blood sugar but also provide a wealth of nutrients.
2. Increase the amount of exercise: exercise regularly to improve physical fitness
1.Aerobic exercise
Aerobic exercise such as jogging, swimming, cycling, etc., can improve cardiopulmonary function and promote glucose utilization and metabolism. The adult male did aerobic exercise 3-5 times a week for 30-60 minutes each time, which effectively lowered blood sugar levels.
2.Strength training
Strength training helps increase muscle mass and increase basal metabolic rate, which improves blood sugar control. The man added 2-3 times of strength training such as weightlifting, push-ups, etc., in addition to his weekly aerobic exercise.
3.Daily activities
In addition to specialized exercises, he also focuses on increasing the amount of activities in his daily life, such as walking, climbing stairs, etc. These seemingly insignificant activities, when added up, also play a positive role in promoting blood sugar control.
3. Optimize living habits: regular work and rest to reduce stress
1.Have a regular schedule
A good routine helps to maintain the normal functioning of the body. The adult male gets 7-8 hours of sleep per night and tries to maintain a regular sleep schedule. Getting enough sleep can help reduce insulin resistance and improve blood sugar control.
2.Reduce stress
Long-term mental stress can lead to endocrine disorders that affect blood sugar control. As a result, the man learned to reduce stress through meditation, yoga, deep breathing, and more. In addition, he actively seeks social support, shares his feelings with family and friends, and copes through life's challenges together.
3.Quit smoking and limit alcohol
Both tobacco and alcohol can have adverse effects on blood sugar. To maintain blood sugar stability, the man decided to quit smoking and limit alcohol intake. He gradually reduced the frequency of smoking and drinking, and eventually succeeded in quitting smoking and maintaining a healthy drinking habit.
Through the practice of the above three methods, this adult male successfully changed his blood sugar from 127 to 51. Achieve effective control of blood sugar. His experience tells us that non-pharmacological ** can also play an important role in blood sugar control. Of course, everyone's physical condition and reaction are different, so in the actual operation process, we need to adjust and optimize according to our actual situation.
Finally, we would like to emphasize that blood sugar management is a long-term and difficult task. Only by persistently adjusting our diet, increasing exercise, and optimizing our lifestyle habits can we achieve stable control of blood sugar and avoid the various health risks caused by high blood sugar. I hope that the successful experience of this adult man can provide a useful reference for the majority of readers, and let's work together to maintain blood sugar health!