Optimize your Blood Sugar: Top Practical Tips from your RD

Author: Chantelle van der Merwe 

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). Combining creativity and expertise to manage diabetes through nutrition.

Here are some key tips to help you lower your blood sugar levels:

Exercise regularly 
Engage in activities like brisk walking, weightlifting, swimming, or dancing to increase insulin sensitivity and help your muscles use blood sugar for energy. Try incorporating short exercise breaks throughout the day, known as "exercise snacks," to prevent blood sugar spikes.Example: Consider taking short breaks every 30 minutes to engage in light walking or simple resistance exercises like squats or leg raises.

Manage your carbohydrate intake
Controlling your carb portions and choosing whole grains over processed ones can help you plan your meals better and reduce blood sugar spikes. Remember everyone is different, monitoring your blood sugar levels will allow you to gage whether your carbohydrate portions are appropriate for you, i.e. Did the carb containing spike your blood sugars or not? Example: Prioritize whole grains, vegetables, fruits, and legumes in your diet while being mindful of your overall carb intake.

Eat more fiber
Include high-fiber foods like vegetables, fruits, legumes, and whole grains in your meals to slow down carb digestion and promote more stable blood sugar levels.
Example: Add a serving of vegetables and legumes to your meals and include whole fruits as snacks.

Drink water and stay hydrated
Staying hydrated helps flush out excess sugar through urine and may lower the risk of high blood sugar levels.
Example: Aim to drink water regularly throughout the day and limit sugary drinks.

Implement portion control
Monitoring your serving sizes can help regulate calorie intake and prevent blood sugar spikes.
Example: Use smaller plates, measure and weigh your portions, and keep a food journal to track your intake.

Choose foods with a low glycemic index
Opt for low GI foods such as whole grains, lentils, non-starchy vegetables, and unsweetened Greek yogurt, as they have a gentler impact on blood sugar levels.
Example: Replace refined grains with whole grains and include legumes in your meals.

Try to manage your stress levels
Engage in stress-reducing activities like exercise, relaxation techniques, yoga, or mindfulness-based stress reduction to help maintain healthy blood sugar levels.
Example: Incorporate regular exercise, meditation, or deep breathing exercises into your routine.

Monitor your blood sugar levels
Regularly check your blood glucose levels to understand how your body responds to different foods and activities, allowing you to make necessary adjustments.
Example: Use a portable blood glucose meter (glucometer) or continuous glucose meter (CGM) to measure your levels and keep a log to track your progress.

Get enough quality sleep
Aim for 7-8 hours of high-quality sleep per night to support blood sugar regulation and overall health.
Example: Follow a consistent sleep schedule, create a bedtime routine, and limit screen time before bed.
​
Remember to consult with your healthcare team, including your registered dietitian, before making any significant changes to your lifestyle or trying new supplements, especially if you have difficulties managing blood sugar levels or are taking medications. By implementing these tips, you can actively manage your blood sugar levels and promote overall well-being.