5 Best Ways To Lower Your Blood Sugar
Keeping control of one's blood sugar levels is essential for maintaining general health, and this is especially true for diabetics.
A condition known as hyperglycemia, in which there is an abnormally high quantity of glucose in the blood, can cause a variety of health problems, including coronary artery disease, nerve damage, and kidney damage.
The good news is that there are several natural strategies to bring down the levels of sugar in the blood.
In this post, we will go over five of the most effective techniques to bring down your blood sugar levels.
5. Exercise
Regular exercise is one of the most efficient methods to get blood sugar levels down, and it's also one of the most enjoyable ways! Insulin sensitivity can be improved through exercise, which in turn enables the body to make better use of insulin.
Participating in physical activity on a consistent basis can help lower one's risk of getting type 2 diabetes. Aim for at least thirty minutes a day of exercise of a moderate level, such as brisk walking, cycling, or swimming.
If you have never worked out before, it is recommended that you begin with low-impact exercises such as walking or yoga, and that you progressively increase the intensity of your workouts as well as the length of them.
4. Eat a low-carb diet
Follow a diet that is low in carbohydrates because eating foods that are high in carbohydrates can cause your blood sugar levels to jump.
A diet reduced in carbohydrates can assist in stabilizing blood sugar levels and enhancing insulin sensitivity.
Make it a priority to consume foods that are unprocessed and high in nutrients, such as vegetables, fruits, lean proteins, and healthy fats. Stay away from processed foods, drinks with added sugar, and foods that are heavy in refined carbs such as white bread, pasta, and rice.
3: Stay hydrated
Maintaining proper hydration by consuming a sufficient amount of water can assist in the removal of accumulated sugar from the bloodstream.
Aim to consume at least eight glasses of water per day and steer clear of sugary beverages like soda and fruit juice. You might also try drinking herbal teas like green tea or cinnamon tea, both of which have been reported to have qualities that reduce blood sugar.
2. Manage stress
Take steps to manage your stress. Unmanaged stress can cause an increase in blood sugar by causing the production of chemicals such as cortisol and adrenaline.
Find more positive ways to deal with stress, such as practicing yoga, meditating, or doing exercises that require deep breathing.
Getting enough exercise on a regular basis might also help alleviate stress. Consider consulting a mental health expert if you find yourself dealing with persistent stress on a regular basis.
1. Get enough sleep
Get adequate rest; not getting enough sleep can cause hormone levels to become imbalanced and can cause blood sugar levels to rise.
Aim for seven to eight hours of sleep every night to assist in maintaining healthy blood sugar levels. Create a ritual for when you get ready for bed, and do your best to have a regular sleep pattern.
Caffeine and alcohol should not be consumed in the hours leading up to bedtime, and exposure to electronic devices should be kept to a minimum before turning in.These are just a handful of the natural methods that can be used to bring down blood sugar levels. If you have diabetes, it is essential to collaborate with your healthcare provider to devise an individualized strategy for controlling your blood sugar levels. In addition to recommending changes in lifestyle, your physician may also suggest medication or insulin therapy.
In conclusion, maintaining a healthy level of blood sugar is critical to one's general health, and there are a number of natural ways to reduce one's blood sugar levels. Getting sufficient sleep, exercising frequently, eating a diet low in carbohydrates, maintaining proper hydration, and coping with stress are all excellent methods for reducing blood sugar levels. You can improve your blood sugar levels and minimize your chance of developing issues associated to diabetes if you adopt these healthy behaviors and make them a part of your daily routine.
References:
- American Diabetes Association. (2021). Physical Activity/Exercise and Diabetes. https://www.diabetes.org/fitness/get-and-stay-fit/getting-started-safely/physical-activity-and-diabetes
- Franz, M. J., Powers, M. A., Leontos, C., Holzmeister, L. A., Kulkarni, K., Monk, A., ... & Wedel, N. (2017). The evidence for medical nutrition therapy for type 1 and type 2 diabetes in adults. Journal of the Academy of Nutrition and Dietetics, 117(4), 519-537.
- Mayo Clinic. (2021). Stress and Diabetes: A Review of the Links. https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes-and-stress/faq-20057965
- National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Diabetes, Heart Disease, and Stroke. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
