15 Ways to Naturally Lower Your Blood Sugar

15 Ways to Naturally Lower Your Blood Sugar

Check your blood sugar level and keep it under control consistently to avert any complexities of diabetes or even to prevent it if you are having a pre-diabetic status. If the levels of blood sugars remain high, they cause a lot of damages to the body; it can cause problems like cardiovascular diseases, nerve diseases, and kidney diseases. However, the good news is that it is possible to regulate high blood sugar naturally. Here are 15 effective strategies:

1. Eat a Balanced Diet

The key ingredients in the improvement of blood sugar include the taking of well-balanced diets of whole foods. Emphasis should therefore be made to eat fruits, vegetables, whole grain foods, lean meats and healthy fats. Do not consume foods that have been processed, candy, biscuits, and other sweet foods, white bread, and foods rich in refined carbohydrates since they raise the blood sugar level in the body.

2. Monitor Carbohydrate Intake

We established that carbohydrates directly affect blood sugar. Ensure that you limit your consumption of carbohydrates while selecting the right ones by opting for the complex carbohydrates. These are different from simple carbohydrates which are digested quickly, and result to fluctuations of high levels of blood sugar.

3. Increase Fiber Intake

Fiber limits the rate at which sugar is taken in by the body hence reducing the fluctuation of blood sugar levels. It is recommended that one should incorporate both classifications of fiber, soluble and insoluble fiber into their diet. It’s advisable to take fiber from fruits, vegetables, whole grains and nut and legumes.

4. Stay Hydrated

Water should however be taken in the right proportion so that this assists in the normal regulation of blood sugar levels. Drinking water assists the kidneys in its functionality of filtering through the blood to delete sugar through urine. Ensure you take at least eight glasses of water a day and more if you are involved in many activities.

5. Exercise Regularly

Physical activity can also enhance cell’s sensitivity to insulin, meaning more glucose will be able to enter cells from the blood. Try to do at least 150 minutes of moderate aerobic activity per week, including brisk walking, cycling, swimming, etc. Include weight lifting exercises to pack on muscle that will help lower blood sugar further.

6. Manage Stress

Stress for a long period can lead to high blood sugars since it leads to the production of cortisol and adrenaline. Therefore, take practices like deep breathing, meditation, practicing yoga or mindfulness to manage stress and thus, blood glucose levels.

7. Get Adequate Sleep

Sleeping allows the body to get repaired and lack of it influences blood sugar levels and insulin production. Make it a goal to get between 7 and 9 hours of proper sleep at night. Stick to a particular timing of sleep and wake up each morning, and get into the habit of doing things that can soothe you before going to sleep to enhance sleep.

8. Maintain a Healthy Weight

Obesity, especially obesity of the abdominal type, can worsen blood sugar control and increase levels of insulin in the blood. Regularity of a healthy diet and exercise should be incorporated as a goal of effective weight loss and healthy weight management.

9. Eat Small, Frequent Meals

If you wish to avoid the accumulation of more fat in the body, avoid the intake of large meals and try having many small meals in a day. Such foods can avert the swollen potential of blood sugar and sustain your strength of energy. It is mostly recommended that each meal should contain protein, healthy fats and fiber.

10. Incorporate Apple Cider Vinegar

Some studies demonstrate that apple cider vinegar enhances insulin and decreases glycemic after consuming meals. Believe it or not drinking a mixture of a tablespoon of apple cider vinegar in a glass of water before meals helps a lot. Make sure, however, to use the right concentration that will not harm your teeth’s enamel.

11. Eat Foods that have a Low Glycemic Index

The glycemic index or GI as measures the ability of a food to raise blood sugar level. Low GI foods take longer to digest and therefore raise the blood glucose at a slow rate and hence are preferred. Choose and eat low-GI foods like non-starchy vegetable, beans, and whole grains.

12. Currently, there are numerous ways of taking Cinnamon and incorporating it into the daily diet.

It has been also evidenced that cinnamon has an effect on insulin respective levels and fasting blood glucose concentration. You can include cinnamon in your diet plan in your food or drink cinnamon in some form or even take cinnamon capsules. Further, Ceylon cinnamon is recommended over Cassia cinnamon as it contains very little coumarin that is toxic when taken in large quantities.

13. Consume Fenugreek Seeds

These seeds pantothenic acid, vitamin B1, calcium, phosphorus, iron, and other minerals along with soluble fiber that may manage the blood sugar level. Chew a tablespoon of fenugreek seeds with a glass of water and empty stomach in the morning. You can as well incorporate the fenugreek seeds into your diet or take the fenugreek capsules.

14. Increase Magnesium Intake

Magnesium is very important in regulating glucose levels and its absence has negative effects such as promoting insulin resistance and high blood sugar levels. Magnesium supplements can be taken, and the food sources for magnesium include green leafy vegetables, nuts and seeds, whole grains, and fish. It is also advisable to take magnesium supplement if you feel that is necessary for you.

15. Drink Herbal Teas

Some types of teas that should be considered by diabetic patients include green tea, chamomile tea, and hibiscus tea since they are enlightening in the management of blood sugar level. These teas have some antioxidants and other ingredients that help to enhance the sensitivity of insulin and also the inflammation. It is recommended to have a cup of herbal tea on daily basis as a part of the schedule.

The best policy is to join Natural Strategies with Medical Advice

Although natural approaches demonstrate moderating effects for blood sugar, one needs to include professional guidance and check-ups, particularly if the person has diabetes or prediabetes. Visits to the healthcare provider should be scheduled and consistent so that changes or improvements in the plan can be made if needed.

Understanding Blood Sugar Levels

Understanding how the blood sugar levels work and the signs behind them is critical to managing. Blood sugar levels express in milligrams per deciliter in United States and millimoles per liter in most other nations of the world. Here’s a general guideline for blood sugar levels:

– Fasting Blood Sugar: Hb A1C less than 6 percent and plasma glucose 70-99 mg/dL (3. 9-5. 5 mmol/L) is considered the normal range.

– Postprandial (After Meals): According to the normal range for non-diabetics the level should be below 140 mg/dL (7. 8 mmol/L.

– HbA1c (Glycated Hemoglobin): But what these people benefit from, is less than five percent of the cost, as phones are comparatively cheaper than other electronic gadgets. 7% is normal.

It is important to note that people with diabetes can have different target ranges depending on their physician’s instruction.

Insulin and glucose as the tools of the blood sugar regulation

Insulin and glucose are primary to managing blood sugar and so, it is crucial to have knowledge on these two substances in the body. Insulin is a chemical secreted by the pancreas that helps cells ‘absorb glucose in the blood to supply them with energy. If insulin function does not go as, it should or if the body cannot make enough of it, blood glucose level gets high and causes hyperglycemia.

These are daily foods that one should avoid in order to regulate their blood sugar levels;

Some foods provoke the rates of sugar in the blood and should not be included into a diet if one has such health issues as diabetes or prediabetes. These include:

– Sugary Beverages: Soda, fruit juices, and energy drinks contain copious quantities of sugar in them.

– Refined Carbohydrates: Meals such as white bread, white rice or pastries are destroying the body because they don’t have fiber or nutrients.

– Processed Snacks: Most snacks such as chips, cookies and candies tend to have additional sugar and also unhealthy fats.

– High-Fat Foods: High SFA and TFA foods can actually make it worse by negatively impacting the insulin sensitivity.

Importance of Regular Monitoring

It is recommended to check blood sugar level frequently to know how the type of food consumed, exercises, and stress influence blood sugar level. This can be done with help of regular glucometer or using continuous glucose monitor (CGM). Actually, it is beneficial to keep a record of blood sugar level as it assists the patient and the doctor in the management of the condition.

More than anything, the men will require a solid support system.

The management of blood sugar levels is not always easy to do and having someone who won’t allow you will give up can go a long way. They can help motivate a person, give advice, and practical suggestions and they can also offer a helping hand. One can join a diabetes support group through which they can meet other people who are facing similar issues.

The Role of Supplements

Dietary and life style changes are however effective in the management of blood sugar but some supplements are effective in the management of blood sugar. Some supplements that have shown promise in research include:

– Chromium: Possibly help raise the levels of insulin sensitivity and glucose metabolism.

– Alpha-Lipoic Acid: Substances that go against oxidation, and has the potential to decrease oxidative stress and increase insulin effectiveness.

– Berberine: One of the compounds that could probably contribute towards reducing blood sugar and enhancing the uptake of insulin from the blood.

– Probiotics: May have a positive effect on the gut lining and enhance metabolic rates of glucose.

Individually Tailored, Blood Sugar Level Maintenance

Which is why people’s body may react in vastly different ways to different foods and changes in their lifestyles. That which may be good for the goose may not be good for the gander.

Integrating Technology

Technology is also helpful when it comes to controlling the blood sugar levels in the body. Technologies like CGM, smart pens, and applications can give real-time data and information about the patient’s condition in order to be able to make better decisions when it comes to the patient’s health.

Building Sustainable Habits

Realistically, the crucial component for managing the blood sugar effectively in the long run is the formation of the habits. Slow and steady key adjustments, aiming at reasonable targets, is, in fact, the key to a long-term achievement. Introduce one or two of these changes at a time and as you adjust, integrate more of the strategies into the new behavior.

 

Seeking Professional Guidance

Anyone involved in exercising and managing the levels of blood sugar in the body should take professional advice especially when they are diabetic or have pre-diabetic conditions. An advisor can help working out an individual program; a doctor can observe your progress and change the therapy program if necessary. Appointments with the general practitioner, new blood glucose tests, appointments with an endocrinologist, diabetes nutritionist, and diabetes educators, and more.

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Conclusion

The maintenance of blood sugar level therefore requires consumption of proper meals and plenty of water, exercise, and proper management of stress. These 15 behaviors can be adopted into your life and would go a long way to helping you manage your blood sugar as well as your health in general.