9 Ways To Naturally Lower Blood Sugar
Chronically high blood sugar levels can lead to limb and life-threatening problems in persons with diabetes; thus, blood sugar management is crucial.
Here are 9 simple and scientifically proven techniques to naturally lower blood sugar levels.
1. Exercise Regularly
Regular exercise can assist you in achieving and maintaining a healthy weight while improving insulin sensitivity.
Increased insulin sensitivity means your cells can use the sugar in your bloodstream more efficiently.
Exercise also aids muscular contraction and blood sugar utilization for energy.
If you’re having difficulties controlling your blood sugar, check your levels before and after exercising regularly. Doing that will assist you in learning how you react to various activities and how to prevent blood sugar levels from becoming too high or low.
Weightlifting, brisk walking, jogging, biking, dancing, hiking, and swimming are some forms of exercise that are all beneficial. Any activity that gets you up and moving regularly, regardless of intensity, is preferable to a sedentary lifestyle.
Also, if you have problems allocating longer lengths of time to exercise throughout the week, realize that practicing shorter sessions can still provide many benefits. Try aiming for 10-minute exercise sessions three times a day for five days, with a weekly goal of 150 minutes.
2. Control your carb intake
Your carbohydrate intake significantly impacts your blood sugar levels.
Your body breaks down carbs into sugars, primarily glucose. Insulin then aids in the usage and storage of glucose for energy.
When you eat too many carbohydrates or have issues with insulin, this mechanism breaks down, and blood glucose levels rise.
That’s why the American Diabetes Association (ADA) advises people with diabetes to keep track of their carb intake by counting them and knowing how many they require (8).
According to research, this can help you plan your meals more effectively, resulting in better blood sugar control.
Numerous trials have also shown a low-carb diet to help lower blood sugar levels and prevent blood sugar rises.
Understanding the difference between a low-carb and a no-carb diet is crucial.
When monitoring your blood sugar, you can still eat some carbohydrates. Prioritizing whole grains over processed grains and refined carbs, on the other hand, gives more nutritious value while also helping lower blood sugar levels.
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3. Consume more Fiber
Fiber slows food digestion and sugar absorption, increasing blood sugar levels gradually.
Insoluble and soluble fibers are the two forms of Fiber.
While both are beneficial, soluble Fiber has proven to help with blood sugar regulation, while insoluble Fiber has not.
A high-fiber diet can help your body control blood sugar levels.
Fiber-rich foods include the following:
- veggies
- fruits
- legumes
Fiber consumption should be around 25 grams for women and 35 grams for males per day. For every 1,000 calories, that’s approximately 14 grams.
4. Eat foods that have a low glycemic index
Eating low glycemic index foods can help improve health and weight loss. Low glycemic index foods include beans, lentils, quinoa, sweet potatoes, and yogurt. Foods with a low glycemic index are digested slowly and don’t cause spikes in blood sugar, leading to tiredness, irritability, and overeating.
The following are some examples of foods with a low to moderate GI:
- barley
- unsweetened Greek yogurt
- lentils
- beans
- oats
- legumes
- whole wheat pasta
- non-starchy vegetables
After a meal, adding protein or healthy fats helps reduce blood sugar.
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5. Try to manage your stress levels
Many mental and physical health issues can be caused by stress. You may feel overwhelmed, concerned, or even melancholy due to stress. You may control your pressure in many ways. As an illustration, take a deep breath, meditate, or do yoga, for example. You might also try exercising to get it out of your system or going for a stroll to give yourself some alone time.
6. Stay hydrated by drinking water
Drinking enough water could help keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk.
Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk.
7. Keep an eye on your blood sugar levels
Monitor blood glucose levels to help you better regulate them.
You can do so at home with a blood glucose meter.
Keeping track allows you to see if your meals or prescriptions need to be adjusted. It also aids in the understanding of how your body reacts to various foods.
Try monitoring your levels daily and keeping a journal of the results. Additionally, tracking your blood sugar in pairs — for example, before and after exercise or before and two hours after a meal — may be more beneficial.
If your blood sugar rises, it will show you whether you should make little changes to your meals. Some changes include substituting non-starchy vegetables for starchy ones or limiting them to a handful.
8. Get plenty of restful sleep
Sleeping enough feels excellent and is essential for good health.
Poor sleeping patterns and a lack of rest can impact blood sugar levels and insulin sensitivity, raising the risk of type 2 diabetes. They can also make you hungry and acquire weight.
Furthermore, sleep deprivation boosts cortisol levels, which, as previously stated, plays an essential role in blood sugar regulation.
A good night’s sleep entails both quantity and quality. According to the National Sleep Foundation, adults should receive at least 7–8 hours of high-quality sleep per night.
Try these tips to improve the quality of your sleep:
- follow a sleep schedule
- avoid caffeine and alcohol late in the day
- get regular exercise
- cut down on screen time before bed
- keep your bedroom cool
- limit your naps
- create a bedtime routine
- avoid working in your bedroom
- take a warm bath or shower before bed
- try meditation or guided imagery
9. Consume meals that are high in chromium and magnesium
Micronutrient deficiencies have been linked to high blood sugar levels and diabetes. Deficits in the minerals chromium and magnesium are two examples.
Chromium is involved in the metabolism of carbohydrates and fats. It may help regulate blood sugar by potentiating the action of insulin.
Foods high in chromium include:
- meats
- whole-grain products
- fruit
- vegetables
- nuts
Magnesium has also been proven to help regulate blood sugar. Magnesium-rich diets have been linked to a significantly lower risk of diabetes.
On the other hand, low magnesium levels have been linked to insulin resistance and poor glucose tolerance in people with diabetes.
However, if you currently consume sufficient magnesium-rich foods and have adequate blood magnesium levels, you are unlikely to benefit from supplementation.
Magnesium-rich foods include the following:
- dark leafy greens
- squash and pumpkin seeds
- tuna
- whole grains
- dark chocolate
- bananas
- avocados
- beans
There are several natural strategies to control your blood sugar levels.
Making lifestyle modifications, such as regulating your weight, stress levels, sleep quality, exercising, and staying hydrated, are among them. However, some of the most significant changes are related to your dietary choices.
Before making any lifestyle changes or attempting new supplements, see your healthcare provider, especially if you have blood sugar management issues or are using medication.
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