23 Feb Easily Lower Your Blood Sugar the Natural Way
High blood sugar occurs when your body doesn’t make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.
High blood sugar (hyperglycemia) is associated with diabetes.
The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes.
This means close to 50% of all U.S. adults have diabetes or prediabetes.
Here are some easy ways to lower your blood sugar levels the natural way.
1 Exercise regularly
Regular exercise can help you get to and maintain a moderate weight and increase insulin sensitivity.
Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and muscle contraction.
If you have problems with blood sugar management, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low.
Useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more.
Exercise increases insulin sensitivity and helps your muscles use glucose effectively. This can lead to reduced blood sugar levels.
2 Manage carb intake
Your body breaks carbs down into sugars (mostly glucose), and then insulin helps your body use and store sugar for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
However, there are several things you can do about this.
The American Diabetes Association (ADA) recommends managing carb intake by counting carbs and being aware of how many you need.
What’s more, a low carb diet can help manage blood sugar levels in the long run.
Carbs are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help with blood sugar control.
3 Increase fiber intake
Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.
Furthermore, the type of fiber you eat may play a role.
Foods that are high in fiber include:
- whole grains
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories.
Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.
4 Stay hydrated
Drinking enough water may help you keep your blood sugar levels within healthy limits.
In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine.
One observational study showed that those who drank more water had a lower risk for developing high blood sugar levels.
Staying hydrated can reduce blood sugar levels and diabetes risk. Water is the best choice.
5 portion control
Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes.
Here are some helpful tips for managing portion sizes:
- Measure and weigh portions.
- Use smaller plates.
- Avoid all-you-can-eat restaurants.
- Read food labels and check the serving sizes.
- Keep a food journal.
- Eat slowly.
Focusing on your portion sizes can help you better manage your blood sugar levels.
6 low glycemic index foods
The glycemic index measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise.
Eating low-glycemic-index foods has been shown to reduce blood sugar levels in those with diabetes.
Although the glycemic index of foods is important, the amount of carbs consumed also matters.
Foods with a low to moderate glycemic index include:
- wheat pasta
- non-starchy vegetables
It’s essential to choose foods with a low glycemic index and monitor your overall carb intake.
7 Manage stress levels
One study showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels for students.
Managing stress levels through exercise or relaxation methods, such as yoga, may help you better regulate blood sugar levels. For more on stress, anxiety, management tips, and more, check out our stress article archive.
The bottom line
Be sure to talk with your healthcare provider before making lifestyle changes or trying new supplements. This is particularly important if you have problems with blood sugar management or if you’re taking medications to lower blood glucose levels.
If you have diabetes or have blood sugar management problems, it’s important to work with your healthcare provider to create and start a treatment plan as soon as possible.
We’ll have more tips on how to lower your blood sugar levels the natural way soon — stay tuned!