02 Mar More Tips on How to 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.
Below is our continuation of our previous article about easy ways to lower your blood sugar levels the natural way.
8 Monitor your levels
“What gets measured gets managed.”
Measuring and monitoring blood glucose levels can also help you better manage your levels.
Try measuring your levels every day and keeping track of the numbers in a log.
Checking your blood glucose and maintaining a log every day will help you adjust foods and medications when necessary to help decrease your blood sugar levels.
9 get quality sleep
Getting enough sleep feels excellent and is necessary for good health.
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an essential role in blood sugar management.
Furthermore, adequate sleep is about both quantity and quality. It’s best to get a sufficient amount of high quality sleep every night.
Good sleep helps maintain your blood sugar levels and promote a healthy weight. Poor sleep can disrupt critical metabolic hormones. The PHMP Knowledgebase has a plethora of helpful articles about sleep for you to check out.
10 chromium and magnesium
Chromium is involved in carb and fat metabolism. It also helps regulate blood sugar levels. A lack of chromium may predispose you to carb intolerance.
However, the mechanisms behind this are not entirely known. Studies also report mixed findings.
Chromium-rich foods include:
- whole grain products
Magnesium has also been shown to benefit blood sugar levels, while magnesium deficiency has been linked to a higher risk of developing diabetes.
Studies have linked individuals with the highest magnesium intake with up to a 47% lower risk for developing type 2 diabetes.
However, if you already eat plenty of magnesium-rich foods, you probably will not benefit from supplements.
Magnesium-rich foods include:
- dark leafy greens
- squash and pumpkin seeds
- whole grains
- dark chocolate
Eating foods rich in chromium and magnesium regularly can help prevent deficiencies and reduce the risk of blood sugar problems.
11 apple cider vinegar
It may be mixed in a few ounces of water that you can drink before a high carb meal or be mixed in salad dressing.
However, it’s essential to talk with your doctor before taking apple cider vinegar if you’re already taking medications that lower blood sugar.
Adding apple cider vinegar to your diet can help your body in many ways, including reducing blood sugar levels. Check out our knowledgebase article on the 6 health benefits of apple cider vinegar.
12 cinnamon extract
However, there are risks involved if you take too much cinnamon.
Cinnamon has been shown to help reduce fasting blood sugar levels and may help improve insulin sensitivity.
13 Try berberine
Berberine is the active component of an herb used in traditional Chinese medicine, including treating diabetes.
Additionally, it may have some side effects, such as:
- abdominal pain
Speak with your healthcare provider first if you’re considering using berberine.
Berberine can help lower blood sugar levels and manage diabetes. However, it may have some digestive side effects.
14 fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help manage blood sugar levels.
Although not that popular, fenugreek can be added to baked goods to help treat diabetes.
The recommended dose of fenugreek seeds is 2–5 grams per day, although this varies from study to study.
Fenugreek seeds are easy to add to your diet and can help regulate blood glucose levels.
15 Maintain Moderate Weight
It’s a no-brainer that maintaining a moderate weight will help improve your health and may help prevent future health problems.
Weight management also promotes healthy blood sugar levels and has been shown to help reduce your risk for developing diabetes.
Even a 7% reduction in body weight can decrease your risk for developing diabetes by up to 58%, and it seems to work even better than a common diabetes medication.
It’s important to monitor your waistline, as it’s perhaps the most crucial weight-related factor for estimating your diabetes risk.
A measurement of more than 35 inches (88.9 cm) for women and more than 40 inches (101.6 cm) for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes.
Having a healthy waist measurement may even be more important than your overall weight (91).
Keeping a moderate weight and waistline will help you maintain normal blood sugar levels and decrease your risk for developing diabetes.
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.