Introduction
If you’re looking for ways to lower your blood sugar naturally, you’ve come to the right place. High blood sugar can lead to serious health problems, so it’s important to take steps to keep your blood sugar levels in check. Fortunately, there are many natural ways to lower your blood sugar. In this article, we’ll discuss five of the most effective ways to lower your blood sugar naturally. From eating the right foods to exercising regularly, these tips can help you keep your blood sugar levels in a healthy range.
5 Ways to Lower Your Blood Sugar Naturally
If you’re looking for ways to lower your blood sugar naturally, you’ve come to the right place. High blood sugar can lead to serious health problems, so it’s important to take steps to keep your levels in check. Here are five ways to lower your blood sugar naturally.
1. Eat a Balanced Diet
Eating a balanced diet is one of the best ways to keep your blood sugar levels in check. Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and sugary snacks, as these can cause your blood sugar to spike. Eating a balanced diet can help you maintain healthy blood sugar levels.
2. Exercise Regularly
Exercising regularly is another great way to keep your blood sugar levels in check. Aim for at least 30 minutes of physical activity each day. This can include walking, jogging, swimming, or any other type of exercise that gets your heart rate up. Exercise can help your body use insulin more efficiently, which can help lower your blood sugar levels.
3. Limit Your Alcohol Intake
Alcohol can cause your blood sugar levels to spike, so it’s important to limit your intake. If you do choose to drink, opt for low-sugar drinks like light beer or dry wine. Avoid sugary cocktails and other high-sugar drinks, as these can cause your blood sugar to skyrocket.
4. Get Enough Sleep
Getting enough sleep is essential for keeping your blood sugar levels in check. Aim for seven to nine hours of sleep each night. Not getting enough sleep can cause your body to produce more cortisol, which can lead to higher blood sugar levels.
5. Manage Stress Levels
Stress can cause your blood sugar levels to spike, so it’s important to manage your stress levels. Try to incorporate stress-relieving activities into your daily routine, such as yoga, meditation, or deep breathing. Taking time to relax can help keep your blood sugar levels in check.
These are just a few ways to lower your blood sugar naturally. Remember to talk to your doctor if you have any questions or concerns about your blood sugar levels. With the right lifestyle changes, you can keep your blood sugar levels in check and stay healthy.
High blood sugar, also known as hyperglycemia, is mostly linked to diabetes and prediabetes (where your blood sugar is high, but not high enough to be labeled as diabetes) and when left untreated serious health complications can arise. Managing your blood sugar is vital for your overall well-being and Eat This, Not That! Health spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience who shares what to know about blood sugar and five ways to naturally maintain it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Marchese says, “Blood sugar, or blood glucose, measures the glucose level in your bloodstream. It helps identify if your body is using glucose appropriately for energy. If blood sugar is too low, you may need to increase glucose sources in your diet, or there could be a reason your body requires more energy. If blood sugar is too high, you may need to reduce sugar sources in your diet, or there could be an issue, such as insulin resistance, preventing your body from using glucose for energy.”
Marchese tells us, “High blood sugar levels can damage sensitive tissues, including blood vessels and nerve cells. Maintaining a healthy blood sugar can prevent complications including cardiovascular disease, kidney damage, vision loss, neuropathy, and issues in the teeth, gums, bones, joints and feet. If blood glucose becomes exceptionally high, your body can enter a state of diabetic ketoacidosis, breaking down fat for energy and releasing a toxic byproduct called ketones. Ketones that accumulate in the blood can lead to diabetic coma and death.”
Marchese explains, ” The two primary tests for blood sugar are fasting and non-fasting levels. Fasting levels are taken after not eating for at least 8 hours and should be less than 100 mg/dL. Within 2 hours after eating, blood sugar levels should be less than 140 mg/dL. A random blood sugar check shouldn’t be higher than 200 mg/dL. Before eating, blood sugar tends to fluctuate between 60 to 90 mg/dL. Blood sugar levels below 60 can be dangerous and lead to dizziness or loss of consciousness.”
According to Marchese, “Because your body uses glucose for energy, regular exercise is one of the best ways to maintain healthy blood sugar. Activities such as walking, weightlifting, biking or swimming use blood sugar to create the energy needed for muscle contractions. This activity makes your body more sensitive to insulin and has the added benefit of helping control weight, which can similarly keep blood sugar stable.”
Marchese shares, “Fiber slows the rate of sugar absorption and carbohydrate digestion. This reduces the risk of a sharp rise in blood sugar after eating. A gradual increase in blood sugar allows your body more time to respond to insulin. Notably, only the soluble form of fiber has positive effects on blood sugar management. You can increase your soluble fiber intake and improve blood sugar management by eating more fruits, vegetables, legumes and whole grains. The daily fiber recommendation is about 14 grams per 1,000 calories.”
“A large meal tends to cause sudden spikes in blood sugar,” says Marchese. “It can also make it more difficult for your body to return to fasting blood sugar levels after meals. Smaller portions also promote a healthy weight and reduce the risk of type 2 diabetes. You can ensure you eat less per meal by measuring or weighing ingredients as you cook at home, using smaller plates and eating more slowly. Try supplementing healthy snacks between meals if you get hungry and avoid restaurants with large serving sizes (or save some for dinner at home the next day).”
Marchese states, “Carbohydrates impact blood sugar more than most other foods and can reduce the effectiveness of insulin. Eating too many carbs floods the blood with high glucose levels and can limit your body’s ability to recover to healthy blood sugar levels. A low-carb diet reduces the risk of blood sugar spikes and insulin resistance, thus lowering the risk of type 2 diabetes. Avoid processed or refined bread, starches and noodles and prioritize whole grains in your diet.”
Marchese explains, “Probiotics are foods that encourage the growth of healthy bacteria in the digestive system. These foods also improve blood sugar regulation and can lower HbA1c, an indicator of insulin resistance and pre-diabetes. Look for ways to add probiotic-rich foods into your diet through certain yogurts and cheeses, kimchi, sauerkraut, miso, and tempeh.”
Heather Newgen