Oh the horror when you’re told your blood sugar levels are high and it definitely needs to go lower, Sighs… If you’d like to learn the easy and natural ways to lower your blood sugar levels right? This article is for you.
A high amount of sugar in the blood occur when your body cannot effectively and efficiently transport sugar from the bloodstream into the cells. If left unchecked, this can lead to damage to vital organs of the body eventually resulting in diabetes.
Fortunately, there are some natural ways to bring down blood sugar levels without medication.
There are different methods which you can use to determine your blood sugar level. But the easiest way is glucometer method.
You can determine your blood sugar level either in a fasted state or two hours after eating.
- If you have a blood sugar level less than 100 mg/dL (5.6 mmol/L) after an eight-hour fast or less than 140 mg/dL (7.78 mmol/L) two hours after a meal, you are in the normal range.
- If you have a blood sugar level of 126 mg/dL (7 mmol/L) or higher after an overnight fast, you have got high blood sugar.
A 2012 study reveals that about 29 million (12-14%) of US adults had type 2 diabetes, while about 86 million (37-38%) were classified as pre-diabetic (1).
However, it is very easy to reverse pre-diabetes, by finding natural ways to lower blood sugar level. Sit back and relax as we look at 10 of the easiest and natural ways to cut your sugar intake and win the war against high blood sugar and its consequences.
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1. Cut Your Carb Intake
If you really want to know how to lower your blood sugar naturally, then cut your carb intake once you know your blood sugar is high.
Your body breaks down carbohydrate into sugars (most preferred glucose), then insulin regulates the uptake of these sugars by the cells.
When your carb intake is too high or you have a problem with insulin function, this process fails and blood glucose levels rise. So, the less sugar you consume, the smaller the metabolic response will be, thereby keeping your pancreas and insulin levels healthy.
However, there are several ways you can go about with this.
The American Diabetes Association (ADA) recommends controlling carb intake by counting carbs or using a food exchange system (2). Some studies suggest that this method can help you plan your meals appropriately, which may further lower your blood sugar level (3, 4).
A low-carb diet can prove much more effective in controlling blood sugar levels in the long run (8).
2. Embrace Foods With A Low Glycemic Index
Embracing foods with a low glycemic index will help control blood sugar level.
What is Glycemic Index?
The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of . their conversion to glucose within the human body (9)
It was designed and developed to assess the body‘s blood sugar response to foods that contain carbohydrate. The amount and type of carbohydrate determine the impact of a food on blood sugar levels. (10, 11).
Foods with low glycemic index include but not limited to eggs, barley, legumes, corn, yams, meat, oats, lentils, sweet potatoes, seafood, fruits and non-starchy vegetables.
3. Get Regular Exercise
Getting regular exercise can help you lose weight and increase insulin sensitivity.
Increased insulin sensitivity means your cells response better to available sugar in your bloodstream. Exercise also facilitates proper usage of blood sugar by muscle cells for energy and muscle contraction.
You can start with exercises like swimming, dancing, jogging, running, hiking, weight lifting, cycling or any other form of regular exercise. Take stretching before exercising serious too as the benefits cannot be emphasized enough.
This will help improve sugar metabolism and create long-lasting benefits to improve and maintain overall health.
Also, you should routinely check your blood sugar levels as this will help you respond to different activities and return your blood sugar level to normal (16).
4. Stay Hydrated
Drinking plenty of water may help you maintain your blood sugar levels within the healthy normal range
In addition to that, it prevents dehydration, helps the kidney flush toxic waste through urine. One study suggests that those who drank more water had a lower risk of developing high blood sugar levels (hyperglycemia) (17).
So, to lower your blood sugar level, stay hydrated with water and other non-caloric beverages.
5. Control Your Stress Levels
Chronic stress can have a serious effect on your blood sugar levels (20).
A 2003 study published in the Journal of Physical Therapy Science shows that exercise, relaxation, and meditation significantly reduced stress and postprandial blood sugar levels in students (23).
6. Get More Quality Sleep
Getting quality sleep makes you feel great and is essential for good health (26). Poor sleeping habits and restlessness can also have an effect on blood sugar levels and insulin sensitivity.
In addition, sleep is all about quality and quantity. It is pertinent to get a good amount of high-quality sleep every night.
7. Try Apple Cider Vinegar
Apple cider vinegar with its numerous health benefits can help you lower your blood glucose levels. It does this by promoting low fasting blood sugar levels, by decreasing sugar production by the liver or increasing its use by cells.
To benefit from this health benefit of apple cider vinegar.
Incorporate apple cider vinegar into your diet or mix 2 teaspoons in 8 ounces of water and drink daily.
However, it is necessary to consult with your doctor before taking apple cider vinegar if you are already on blood sugar lowering medications.
8. Increase Your Fiber Intake
Fiber slows the rate of digestion and absorption of carbs. For this singular reason, it promotes gradual uptake of sugar into the bloodstream.
Although the type of fiber you eat is very important. Basically, there are two types of fiber which are insoluble and soluble fiber. While they are both important, soluble fiber has been specifically, has been shown to reduce blood glucose levels (37, 38).
In addition, a high-fiber diet can help in type 1 diabetes management by improving blood glucose levels (39).
Foods with high fiber content include vegetables, fruits, whole grains, and legumes.
9. Try Fenugreek Seeds to Lower Blood Sugar Levels
Fenugreek seeds are a rich source of soluble fiber which can help keep blood sugar levels in check. Many studies reveal that fenugreek can potently lower blood sugar level in a diabetic.
10. Finally, Monitor Your Blood Sugar Levels
You cannot manage what you don’t measure or let me say what gets measured gets managed. When you measure and monitor your blood glucose levels you can also effectively control them.
Keeping track will help you determine whether you need to adjust your meals or medications (44).
If your blood sugar level is high, these 10 easy and natural ways to lower blood sugar levels can help lower the levels.
However, make sure to consult with your doctor before making any lifestyle modifications or trying new supplements.
This is very important if you are having problems with blood sugar control or if you are taking sugar lowering medications That being said, if you have problems with blood sugar, then you should start doing something drastic about it as soon as possible.
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