Hyperglycemia, or high blood sugar, is common in diabetics. However, many non-diabetics who experience injuries, stress, unhealthy eating habits, or excessive artificial sweetener consumption can also struggle with blood sugar control.

The following methods can help prevent hyperglycemia in non-diabetics.

Prioritize protein at breakfast

The first meal of the day significantly influences blood sugar control throughout the day. Starting the morning with 25-30 g of protein is recommended. This helps increase satiety, reduce cravings, improve concentration, and prevent sudden blood sugar spikes. When not hungry, the body has sufficient energy for activity, contributing to reduced afternoon fatigue.

Protein-rich breakfast suggestions include: eggs, stir-fried tofu, yogurt, and chicken breast. Remember to combine these with fiber and healthy fats for nutritional balance.

A protein-rich chicken breast breakfast helps reduce blood sugar. *Photo: Bui Thuy*.

Walk after meals

A light walk for 10-15 minutes after meals helps lower blood sugar, promotes calorie burning, and prevents insulin spikes. This habit benefits digestion, relaxes the mind, and improves sleep – all crucial factors for blood sugar. Adults should dedicate at least 150 minutes to physical activity each week. Moderate-intensity exercises like jogging and cycling can reduce high blood sugar levels.

Eat in the correct order

Eating strategically involves consuming foods in a specific order: starting with fiber from vegetables and fruits, followed by healthy proteins and fats, and finally carbohydrates. This sequence promotes stable digestion and slow absorption, which prevents blood sugar spikes, increases satiety, and avoids post-meal fatigue.

Add a tablespoon of apple cider vinegar

Drinking one tablespoon of apple cider vinegar with warm water before a carbohydrate-rich meal can significantly improve insulin sensitivity and reduce the risk of post-meal blood sugar spikes. The vinegar works by slowing down the rate at which food enters the small intestine, thus gradually releasing sugar into the bloodstream.

Do not smoke

Nicotine and other chemicals in cigarettes increase the risk of lung damage, leading to elevated and difficult-to-control blood sugar levels. Limit exposure to smoky areas and quit smoking if you currently do.

Manage stress

The hormone cortisol stimulates prolonged stress. High cortisol levels can increase glucose production in the body, leading to fatigue and excess fat accumulation. To lower this hormone's concentration, individuals should lose weight if obese and reduce work-related pressure and stress. Relaxation techniques include: meditation, yoga, and deep breathing exercises.

By Anh Chi (Sources: Healthline, E Times)