High blood sugar occurs when the body can’t effectively transport sugar from the blood into the cells. If left untreated, it can progress to full-blown diabetes.
Lowering blood sugar naturally, without medications, may be achieved by implementing simple, yet effective lifestyle changes.Here are a few easy ways to lower blood sugar levels naturally:
1. Know Your Numbers
The first step is to find out what your blood sugar level is. Blood sugar level can be determined by taking a blood sample, either in a fasted state, or two hours after eating.If blood sugar is less than 100 mg/dL after an eight-hour fast or less than 140 mg/dL two hours after eating, its in the normal range.Fasting blood sugar of 126 mg/dL or higher indicates high blood sugar.Test, and you will know.
2. Exercise Regularly
One of the best ways to regulate blood sugar is exercise. Every time you move, your muscles use blood sugar for energy. Exercise can increase insulin sensitivity and regulate blood sugar.Moderate activity like walking after a meal will have immediate benefits, but including more intense activity can provide more long-term benefits.Good forms of exercise include weight lifting, brisk walking, biking, dancing, hiking, swimming and more.
3. Lose Weight
Maintaining a healthy weight will improve your health and prevent future health problems. Weight control also promotes healthy blood sugar levels and reduces the risk of developing diabetes. Even a 7% reduction in body weight can decrease your risk of developing diabetes by up to 58%, and it seems to work even better than medication. What’s more, these decreased risks can be sustained over the years.You should also be conscious of your waistline, as it is perhaps the most important weight-related factor for estimating diabetes risk. A measurement of 35 inches or more for women and 40 inches or more for men is associated with an increased risk of insulin resistance, high blood sugar and type 2 diabetes.
4. Eat Less Refined Carbohydrates
Your body breaks carbohydrates down into sugars (mostly glucose), and then insulin moves the sugars into cells. When you eat too many refined carbohydrates or have problems with insulin function, this process fails and blood glucose levels rise. The best way to keep blood sugar levels down without medication is to eat less refined carbohydrates. The less carbohydrates you consume, the smaller the metabolic response will be-keeping your pancreas and insulin levels healthy. You can cut back by limiting your intake of processed foods, sauces, fruit juices, candy, soda, and paying attention to nutrition labels.In turn, boosting your intake of fruits and vegetables can have major benefits. Try to drink water in place of other beverages. All of this can have immediate benefits for lower blood sugar.
5. Eat More Protein and Fat
Lean sources of protein like eggs, chicken, turkey, and fish, are filling food options that have no sugar. They will not cause a spike in blood sugar, and they provide high satiety so you won’t snack on sugary options later.Including some dietary fat with a meal or as a snack (e.g. almonds, peanuts, cashews, avocado or olive oil) can also improve insulin response.
6. Eat More Fiber
Fiber slows carbohydrate digestion and absorption. It promotes a more gradual rise in blood sugar levels, and improves blood sugar control.High fiber foods include vegetables, fruits, legumes and whole grains.The recommended daily intake of fiber is 25 grams for women and 38 grams for men.
7. Drink More Water
Drinking enough water may help keep blood sugar levels within healthy limits. In addition to preventing dehydration, it helps the kidneys flush out the excess blood sugar through urine. Water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood sugar and cause weight gain. Aim to drink at least 8 cups of water a day.
8. Control Stress Levels
Stress can affect your blood sugar levels. Hormones such as glucargon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up.Exercise, relaxation and meditation significantly reduce stress and can lower blood sugar. Relaxation methods and mindfulness-based stress reduction can also correct insulin secretion problems which are linked with abnormal blood sugar levels.
9. Get Enough Sleep
Getting enough sleep is necessary for good health. Poor sleeping habits decreases the release of growth hormone and increases cortisol levels. These can affect blood sugar levels and insulin sensitivity. They can also increase appetite and promote weight gain. Aim for at least 7 hours of sleep per night.
10. Increase Your Chromium
Chromium is an essential mineral that is involved in carbohydrate and fat metabolism. It also helps the body regulate blood sugar levels. A lack of chromium may predispose you to carbohydrate intolerance. Chromium-rich foods include egg yolks, whole-grain products, coffee, nuts, green beans, broccoli and meat. Including chromium in your daily supplement regimen is highly recommended as a way to naturally normalize blood sugar.
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