Blood sugar soars after the Spring Festival? "500111" lifestyle helps you lower blood sugar!

After the Spring Festival every year, the number of outpatient visits and inpatients in the endocrinology department of the hospital will increase sharply. This is because people have frequent dinners during the Spring Festival, eat unhealthy food, and live irregularly, which leads to a surge in blood sugar. Let's talk about how to help you quickly control blood sugar after the festival?

1. Follow the "500111" lifestyle rule to lower blood sugar

5: Gradually resume your exercise plan, exercise 5 days a week, at least 30 minutes a day

1) Exercise time: Start with 10 minutes of aerobic exercise a day and gradually increase to 30 minutes a day.

2) Exercise: brisk walking, jogging, swimming, cycling, Tai Chi, badminton, etc.

3) Best time to exercise: Start exercising 40 minutes after a meal for the best blood sugar lowering effect; do not exercise on an empty stomach or after taking blood sugar lowering drugs or insulin injections.

4) Post-exercise evaluation: The body should sweat slightly, feel mildly tired, and be able to recover physical strength the next day.

0: Do not drink sugary drinks (including sugar-free drinks).

1) Drink more water, 1500-2000ml of water per day (unless there are special circumstances), which can appropriately lower blood sugar.

2) Avoid drinking beverages as much as possible.

0: Do not eat after dinner (it is recommended to finish dinner between 18:00 and 20:00).

Try to eat 2-3 hours before bedtime to give your body enough time to digest the food.

1: Obese people should reduce 1 liang of staple food per meal and replace it with coarse grains.

1) Control the amount of staple food per meal (about the size of a fist), and the total amount of staple food per meal should not exceed 2 taels. It is recommended to eat a mixture of coarse and fine rice. For example, white rice can account for 2/3 and black rice can account for 1/3.

2) Reduce refined carbohydrates: Replace white rice, rice cakes, and desserts with whole-grain rice, oatmeal, whole-wheat bread and other foods.

3) Adjust the order: eat vegetables and protein first, and then eat staple food last, which can delay the rise in blood sugar.

4) Eat small meals frequently: 3 main meals + 2 snacks a day to avoid large fluctuations in blood sugar.

1: Daily vegetables ≥ 500g (half of which should be dark vegetables).

1) Green leafy vegetables are best: Chinese cabbage, lettuce, cabbage, etc.

2) Mushroom vegetables (low in protein) Next: mushrooms, shiitake mushrooms, and black fungus.

3) Seaweed vegetables (low calories, slow blood sugar rise, strong sense of fullness) Next: kelp, nori.

1: Eat out ≤1 time a week and reduce oil and salt intake.

1) Try not to eat out. The food portions in restaurants are usually large, which can easily lead to excessive intake. At the same time, in order to improve the taste, excessive use of oil, salt, soy sauce, starch and other seasonings are used. These things contain a lot of added sugar, which can cause blood sugar to rise.

2) Choose light cooking methods at home, such as steaming, cold salad, stewing, avoid braising, sweet and sour cooking, and reduce fat and salt.

2. Notes:

1) Adjust your mindset, take regular breaks, and relieve stress: Focus after the holidays, spend less time on mobile phones and other electronic products every night, avoid staying up late, and go to bed before 11pm.

2) Please do not increase or decrease the dosage on your own: If your blood sugar level rises, you need to adjust the dosage under the guidance of a doctor to avoid risks caused by stopping the medication without authorization.

3) After the holidays, gradually resume regular eating and exercise habits, and regularly monitor blood sugar and glycosylated hemoglobin (HbA1c).

4) Avoid excessive control of blood sugar and do not diet excessively.

5) If your blood sugar level is slightly elevated and the above methods are ineffective, please seek medical attention promptly to avoid delaying treatment.

Sugar control needs to be gradual. I hope that all diabetics can control their blood sugar levels through a scientific lifestyle.

□Yang Shaoyan, deputy director of the Department of Nephrology, Rheumatology and Immunology, and Xu Xiaolu, a diabetes specialist nurse at Pingyang County People's Hospital, Zhejiang Province