11 Ways to Lower Your Blood Sugar Naturally
High blood sugar levels can be dangerous if not properly managed. High blood sugar levels occur when the body does not effectively use or produce enough insulin. Insulin is that key hormone in your body responsible for regulating blood glucose. It controls the way it is absorbed by your cells for energy production. However, it is possible to lower your blood sugar levels without relying on medication. Below are some ways that can help you to achieve lower blood sugar levels.
Monitor your Blood Sugar Levels Closely
High blood sugar (hyperglycemia) is often unnoticeable until when it is at its peak. This is because, unlike other conditions, it does not come with any signs and symptoms until when it is well over 200 mg/dL. That is why it is crucial to monitor your blood sugar levels throughout the day if you have diabetes. Doing this will help you to ensure that your blood sugar levels never get that high. You’re better off getting a home glucose monitor to check blood sugar levels
Tip: Consult with your doctor on how often you should check the levels.
Manage your Carbs Intake
The number of carbohydrates we take in the end has a significant impact on blood sugar levels. Taking excess carbs is often responsible for blood sugars to fluctuate. The body breaks down carbs into sugars which then insulin helps them to be absorbed by the cells. Having many carbs may disrupt the insulin function bearing in mind that your body cannot effectively use or produce enough insulin. It would help if you practiced counting your carbs to help keep blood sugars in check.
Go Hard on Fiber
Think of fiber as your magical carb. It is essential to have fiber in your diet as it slows down carb digestion and absorption into the body hence helping in blood sugar management. There are generally two types of fiber, the insoluble and soluble type. Soluble fiber is the most helpful when it comes to controlling blood sugar. Soluble fiber is present in foods such as vegetables, fruits, legumes, and whole grains. Well, a diet rich in fiber can help you better manage type 1 diabetes. It does this by improving your body’ ability to keep the sugar levels in check.
Control your Portions
Again, you can keep calories under control by checking how you eat. Overeating isn;t good for your sugar control. It can lead to a spike in blood sugar. Most times, we blame carbs for the spike in blood sugars, but the truth is that all foods contribute to blood sugar levels rising. You can consult your doctor or nutritionist to give you a guideline on how you will control your portions. You should carefully control your portions to keep your blood sugar levels at optimal levels.
Go for Low Glycemic Index (GI) Foods
Glycemic index is a metric that tells us how much the food you take can affect or lead to increase in blood sugar levels. Eating low-glycemic-index foods has proven to reduce blood sugar levels in those with diabetes. In this case, low glycemic index foods have a score that is less than 55. The average GI foods will have a score of 56-69. Some of the best Glycemic Index foods include lentils, barley, yogurt, oats, burgher, beans, and legumes.
Try Certified Supplements that Lower Sugar
Supplements can benefit people with both prediabetes and diabetes. However, it would help if you kept in mind that these supplements are not meant to replace diabetes medications. Taking a supplement alongside diabetes medications has been seen to help in lowering blood sugar levels. There are some nice natural supplements for diabetes that can help you lower blood sugar without causing harm to your body. Nevertheless, only use reputable supplements that have been tested and will be safe for your health.
Drink lots of Water
Drinking water is required for overall good health. But if you are experiencing a high blood sugar level, you should know that drinking water is vital. Drinking enough water helps to keep your blood sugar levels within healthy limits. Drinking water is the best way to keep your body hydrated and prevent dehydration. This allows the kidneys to remove extra sugar from the body in the urine. Taking water helps to rehydrate your blood, which leads to reducing the sugar level in the blood. Water can also help reduce other risks of diabetes.
Keep your Weight in Check
Being overweight has been linked to an increased risk of diabetes and incidences where you can develop insulin resistance. This is according to the National Institute of Diabetes and Digestive and Kidney Diseases. Research has also shown that cutting your weight by as low as 7% can help reduce the odds of developing diabetes by upto 58%. This does not mean that you have to achieve a perfect weight or body. Losing even a few pounds can help to improve your blood glucose readings. Maintaining a healthy weight can result in improved insulin sensitivity and glucose tolerance.
You will be surprised how stress can have a massive impact on your blood sugar. Here is the science behind it: under high stress levels, your insulin levels drop, and the body releases cortisol, a stress hormone. Through gluconeogenesis in the liver, cortisol provides the body with glucose by tapping into the protein stores. High cortisol levels over the long-term result in consistent glucose production, leading to increased blood sugar levels. You can cope with stress via techniques like meditation, taking walks, exercising and the likes to lower your blood sugar naturally.
Work it Out Regularly
Apart from exercising is one of the best ways to maintain a healthy weight, it also helps in increasing insulin sensitivity and the body’s ability to use glucose as energy. Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream. Exercise can also help you lower your blood sugar levels by encouraging your muscles to convert the sugar into energy. Exercise can immediately reduce blood sugar levels in people with type 2 diabetes. Valuable forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and others.
Sleep it off
Not getting enough sleep can also mess with your body’s chemistry. It can have a negative impact on sugar control, particularly on insulin sensitivity. Sleep deprivation also increases appetite leading to weight gain. Inadequate sleep may contribute to the risk of type 2 diabetes.
When you do not get enough sleep, your body tends to increase production of growth hormones. The levels of cortisol also do increase. These hormones play a massive role in blood sugar control. In other words, try sticking to the 7-8 hours of sleep in your daily routine.
It is possible to lower your blood sugar level naturally by just making some adjustments in your lifestyle. We hope that the tips above will help you make the changes to your daily habits as you aim to keep your blood sugar levels in check.