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Unlocking Blood Sugar Balance Through Exercise: A Guide for Diabetic Patients

Regular physical activity is a crucial component of managing blood sugar levels, particularly for individuals living with diabetes. Exercise not only helps regulate blood glucose but also reduces the risk of developing other health complications associated with high blood sugar.

Exercise and Insulin Sensitivity: A Key to Blood Sugar Balance When we foods for low blood sugar diet exercise, our bodies become more responsive to insulin, which is essential for regulating blood sugar levels. This increased sensitivity allows glucose to enter cells more efficiently, resulting in lower blood sugar readings after physical activity. Research suggests that even moderate-intensity exercise can improve insulin sensitivity by up to 40% (1). Incorporating regular physical activity into your daily routine, such as brisk walking or cycling, can significantly enhance your body's ability to regulate blood sugar.

Monitoring Blood Sugar Levels After Exercise: The Importance of Tracking While exercise is essential for managing blood sugar levels, it's equally important to track these levels after physical activity. This allows you to monitor the effectiveness of your workout routine and make necessary adjustments to optimize its impact on your blood sugar balance. It's recommended to check your blood glucose 30 minutes after exercising, as this is when insulin sensitivity peaks (2). By tracking these readings, you can fine-tune your exercise plan to better regulate your blood sugar levels.

The Benefits of Aerobic Exercise for blood sugar at night Blood Sugar Regulation Aerobic exercises, such as running or swimming, are highly effective in improving cardiovascular health and regulating blood glucose. These activities increase the body's sensitivity to insulin, allowing glucose to enter cells more efficiently (3). Incorporating aerobic exercise into your routine can lead to significant improvements in insulin function and reduced risk of complications associated with high blood sugar.

Incorporating Strength Training for Better Blood Sugar Balance While many individuals focus solely on cardiovascular exercises, incorporating strength training into your workout routine is equally beneficial for managing blood glucose. Resistance exercises improve muscle mass, which enhances the body's ability to regulate blood sugar (4). Aim to include strength-building activities at least two times a week to reap these benefits.

Staying Hydrated During Exercise: Essential for Blood Sugar Balance Proper hydration is critical when exercising, especially in hot weather or high-intensity workouts. Even mild dehydration can lead to increased blood glucose levels and impaired insulin function (5). Aim to drink water before, during, and after exercise sessions to maintain optimal hydration.

Combining Diet and Exercise for Enhanced Blood Sugar Regulation For individuals with diabetes, managing blood sugar through diet alone can be challenging. However, combining a healthy eating plan with regular physical activity is the most effective way to regulate glucose levels. A study published in the Journal fasting blood sugar levels while pregnant of Clinical Endocrinology & Metabolism found that combining exercise with a low-carbohydrate diet resulted in significant improvements in insulin function and reduced blood sugar spikes (6).

Check out my blog at Check out my Instagram PSA: you don’t need to shoot ACV to fix your blood sugars. I get it. We all love a low effort hack. But they don’t always work as advertised. While some folks may make it seem like blood sugar response is predictable, it’s actually not. Your glycemic response to the same food can be different from day to day because of non-food factors like: - stress - sleep - illness and pain - menstrual cycles - medications - physical activity Also, we rarely eat a single food at a time. When we pair carbohydrate-rich foods like pasta or potatoes with fibre, protein, or a bit of acid…say a lentil bolognaise…those factors slow down the rate at which blood sugars rise without needing to gulp down a bunch of vinegar. ⚠️I feel like it needs to be said: the way a food effects your blood sugars IS NOT the same as it’s healthfulness. Case in point: butter has no carbs and therefore a lower glycemic load than nutrient-dense blueberries. And yet when we’re looking at the strategically selected output from someone’s glucose monitor, seeing a flat curve vs a “spike” makes us think the opposite. If you don’t have blood sugar issues, and are generally eating a lot of whole plant foods, you really don’t need to worry about your blood sugars. Of course, if you do have diabetes or pre-diabetes, or you know your dietary pattern is predominantly hyper-processed and refined carbohydrates, a dietitian can help you take a sane (and evidence-based) approach to getting you blood sugars on track. And you can save the ACV for a nice kale Caesar salad. PMID: 31221273 29686462 #bloodsugar #bloodsugarbalance #evidencebasednutrition #plantbasednutrition #vegannutrition #nutritionmyths #acv #dietitian #nutrition