The glucose It is considered one of the most important parameters, which is usually taken into account at the time of carrying out a blood analysis and analyzing its different values. Why? Mainly because glucose can be an indication of the existence of diabetes , especially when there are high values of glucose in the blood.
But to reach the diagnosis of diabetes it is necessary that the analysis be repeated several times. In addition, as we will see below, we must bear in mind that some causes can influence high glucose levels, without actually having diabetes.
What is glucose?
Glucose is considered as the amount of sugar that our body absorbs from food with the aim of providing us with the necessary energy to function properly and perform some basic functions.
As far as the blood test is concerned, the glucose level is the amount of glucose - sugar - that contains the blood at the time of carrying it out. It is also known by the names of glucose or serum glucose.
What are the normal blood glucose values?
Although the values may vary depending on each laboratory, normally normal blood glucose levels are between 72 to 110 mg / dl fasting, or less than 180 mg / dl if the analysis is done an hour and a half after having eaten. In this sense, we must bear in mind that after eating the glucose rises, being lower in the morning before breakfast, when we are fasting.
Why is it important to control blood glucose levels?
It is very important to perform blood tests on a routine basis every so often , because in this way we get to know what our blood glucose levels are, and we will know if they are elevated or not. The reason is clear: only in this way it is possible to diagnose or not the possible presence of diabetes, so that once the diagnosis is obtained, the most appropriate nutritional and medical treatment can be quickly prescribed in order to reduce the risk of developing complications. of this, as long as the blood glucose levels are kept within normal figures.
Among the most common complications caused by poor control of diabetes and therefore blood glucose levels, we can mention:
- Retinopathy : injury of the retina of the eyes.
- Neuropathy : injury of the nerves of both the organs and the extremities.
- Nephropathy : Kidney injury that can cause kidney failure.
- Cardiovascular diseases : hypertension, myocardial infarction and lack of blood flow in the extremities.
- Cerebrovascular diseases : stroke and / or cerebral thrombosis.
Precisely for this reason, a good option is to know how to lower glucose , and know what guidelines should be followed for this.
How to lower high glucose?
Opt for the best foods to lower high glucose
There are certain foods that can help very positively when it comes to reducing blood glucose levels. Here we highlight the most important:
- Apples : for its quercetin content, it is an ideal food to reduce glucose and the risk of suffering diseases related to diabetes.
- Citrus : like oranges or lemon. They are fruits low in fat and very rich in fiber, an essential nutrient useful in case of high glucose.
- Vegetables and green vegetables : spinach and cabbage stand out They help to reduce the risks caused by high levels of fats in the blood.
- Apple vinager : consuming two tablespoons of apple cider vinegar before meals helps reduce blood sugar levels.
Eliminate unhealthy foods from your diet
The ideal from the start is to eliminate both refined carbohydrates and voids in our diet, since these tend to suddenly raise blood glucose. We usually find them in industrial products such as pastries, fast food or garbage, sugary products ... Sugars must also be eliminated.
Practice physical exercise on a regular basis
For lower high glucose in blood, there is nothing better than practicing physical exercise. Especially, if possible on a daily basis, as this will help our body burn excess glucose from the body. To achieve this you must opt for the aerobic exercises , such as running, cycling, swimming or just walking. You can choose the one that you like, but you should practice it since the practice of physical exercise is fundamental for a good control of blood glucose levels.
As we mentioned before, the most advisable thing is to do sport every day for at least 40 minutes . The ideal, in fact, is to practice it between 30 to 60 minutes.
Maintain an adequate weight
Both overweight and obesity are a risk of cardiovascular diseases , and in turn leads to poor control of blood glucose levels. In case you are overweight it is quite possible that your doctor has already advised you to lose weight. It is best to go to a nutritionist who will prescribe an appropriate diet considering what foods are most recommended to reduce glucose.
If you want to know more about your weight and about your BMI (Body Mass Index) you can use our BMI calculator .
Drink water every day
It is also a good idea to drink at least 2 liters of water a day, since we help our body eliminate toxins and purify inside.
Remember to follow a healthy, varied and balanced diet, rich in fruits and vegetables, and trying to consume a lower number of foods rich in fat. Of course, do not forget to consume those foods that are rich in fiber.
Do not forget that keeping glucose levels at bay is essential to enjoy good health. Do not wait until it's too late .
On the other hand, if you want to discover more related health tips we remind you on this occasion that in previous moments, from a series of articles in which we collected basic tips and tricks, we explained how to lower high triglycerides , How to lower uric acid O well how to lower creatinine . In this aspect, we have also told you about how to lower high sugar , based on a series of easy-to-follow recommendations, which in one way or another may be useful for people with prediabetes or diabetes itself. They are ideal to take care of your health easily.