Knowing how to reduce your blood sugar levels naturally is key to managing prediabetes or diabetes. Consider actions such as exercising regularly, eating more fibre, incorporating more snacks, and increasing your probiotic intake.
High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes. Prediabetes is when your blood sugar is high but not high enough to be classified as diabetes.
Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood. As such, insulin is the most important regulator of blood sugar levels
However, multiple factors can impair blood sugar management and lead to hyperglycemia.
Internal causes of high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body can’t effectively use insulin. The latter is known as insulin resistance External factors include dietary choices, certain medications, a sedentary lifestyle, and stress.
The Centers for Disease Control and Prevention (CDC) report that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes. This means that close to 50% of all U.S. adults have diabetes or pre diabetes Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications .Most people start to feel full after they’ve eaten. At first, it’s not clear to the mind that you’re full and that your hunger is gone. Stop eating in between bites, and then try to enjoy your food. You won’t feel full for a while.
Here are 14 easy and evidence-backed ways to naturally lower your blood sugar levels.
1. Exercise regularly
Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity. Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and muscle contraction
If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. exercise will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or lower blood sugar.
2. Manage your carb intake
One of the fundamental steps in blood sugar management is monitoring your carbohydrate intake. Be mindful of the types and quantities of carbohydrates you consume. Opt for complex carbohydrates like whole grains, fruits, and vegetables, as they are digested more slowly, preventing sudden spikes in blood sugar levels.
3. Eat more fiber
Fiber-rich foods are a crucial component of a blood sugar-friendly diet. High-fiber foods slow down the absorption of sugar, contributing to better blood sugar control. Incorporate foods like legumes, nuts, seeds, and whole grains into your meals to increase your fiber intake.
4. Drink water and stay hydrated
Staying well-hydrated is essential for overall health and helps maintain proper blood sugar levels. Aim to drink plenty of water throughout the day, as dehydration can lead to fluctuations in blood sugar levels.
5. Implement portion control
Practising portion control is an effective way to avoid overeating and stabilise blood sugar levels. Use smaller plates and be mindful of serving sizes to prevent unnecessary glucose spikes.
6. Choose foods with a low glycemic index
Foods with a low glycemic index are valuable allies in blood sugar management. They cause a gradual rise in glucose levels, which is beneficial for those striving to control their blood sugar. Including options like sweet potatoes, beans, and quinoa in your meals can help in this regard.
7. Try to manage your stress levels
Stress can have a significant impact on blood sugar levels. Practice relaxation techniques like meditation, yoga, or deep breathing to reduce stress and promote better blood sugar control. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out. Take care of your body. Take deep breaths, stretch, or meditate.
8. Monitor your blood sugar levels
Regularly monitoring your blood sugar levels is vital to understanding how your body responds to different foods and activities. This information empowers you to make informed choices and take appropriate action to manage your blood sugar effectively.
9. Get enough quality sleep
Quality sleep is essential for metabolic health and blood sugar control. Strive for 7-9 hours of restful sleep each night to support your body’s natural processes and improve blood sugar regulation.
10. Eat foods rich in chromium and magnesium
Chromium and magnesium play crucial roles in glucose metabolism. Ensuring an adequate intake of these minerals can contribute to better blood sugar control. Incorporate foods like broccoli, nuts, and whole grains into your diet to achieve this.
11. Consider adding specific foods to your diet
Certain foods have shown potential blood sugar-lowering effects. For instance, cinnamon and bitter melon have been associated with improved blood sugar regulation. Including these foods in your diet can complement your efforts to manage blood sugar levels.
12. Maintain a moderate weight
Excess body weight can contribute to insulin resistance and higher blood sugar levels. Achieve and maintain a healthy weight through a balanced diet and regular exercise to improve blood sugar control.
13. Eat healthy snacks more frequently
Eating smaller, healthy snacks between meals can prevent blood sugar fluctuations and provide sustained energy throughout the day. Opt for fruits, nuts, or yogurt as wholesome and nutritious snack options.
14. Eat probiotic-rich foods
Probiotics have shown promise in positively impacting blood sugar levels and supporting gut health. Including fermented foods like yogurt, kefir, and sauerkraut in your diet can contribute to better blood sugar regulation.
Conclusion
Effective blood sugar management is a journey that involves adopting a holistic approach to your lifestyle. By incorporating these 14 essential lifestyle changes into your daily routine, you can take significant strides towards maintaining stable blood sugar levels and improving your overall health and well-being. Remember that individual responses may vary, so it’s essential to work closely with your healthcare provider to develop a personalised plan that suits your specific needs and medical condition. Empower yourself with knowledge and take control of your health to lead a fulfilling and active life. See More for blood sugar medication
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