High blood sugar, or hyperglycemia, It is common. It is estimated that 45% of adults in the United States have prediabetes or diabetes. High blood sugar over time puts you at risk for complications, such as heart disease and stroke, as well as kidney, eye, and nerve damage. While many people will require medication to control their blood sugar, several lifestyle changes can help lower blood sugar naturally.
This article will discuss 12 ways to lower glucose levels naturally, many of which also have general health benefits.
Try These 12 Easy Ways To Lower Blood Sugar Levels Naturally
Carbohydrates are a type of nutrient that is broken down and absorbed like sugar in the body. Certain foods are high in carbohydrates, including:
Carbohydrates can be classified as simple or complex. Simple carbohydrates are quickly broken down and absorbed and therefore quickly spike your blood sugar. On the other hand, complex carbohydrates are absorbed more slowly and lead to a slower rise in blood sugar.
Changing your diet can have a drastic effect on your blood sugar levels. Limiting carbohydrates and replacing simple carbohydrates with complex carbohydrates can lower blood sugar. This could involve swapping out foods like juices, sodas, and cakes with high-fiber vegetables and refined grains with whole grains.
A low-carb diet can help reduce the amount of blood sugar-lowering medications people with diabetes need to achieve a healthy blood sugar level, and in some cases, even help diabetes kick in. remission.
For people with diabetes and prediabetes, it is important to stay hydrated. Dehydration causes the blood to become concentrated, which increases the concentration of glucose in the blood.
For those with high blood sugar, it is important to avoid sugar-containing hydration drinks, such as sports and energy drinks. Sticking to water is adequate for most people, except for those with heavy fluid losses from very strenuous exercise.
Add fiber to your diet
Fiber is a type of carbohydrate, however it does not raise blood sugar. It’s important to note that even high-fiber foods can spike your blood sugar. Whole grains, vegetables, and fruits are often high in fiber.
In addition to helping control blood sugar, including fiber in your diet may have the following benefits:
- Make meals more satisfying by making you feel fuller
- Improve intestinal motility and prevent constipation (when combined with adequate hydration)
- lower cholesterol
Add raw or cooked garlic
Garlic contains many compounds that have been associated in limited studies with some beneficial effects, including lowering blood pressure, improving cholesterol, and reducing the risk of stomach cancer. Some studies on the effect of garlic on diabetes have suggested that supplementation with compounds found in garlic may help lower blood sugar and improve insulin sensitivity. However, studies on garlic have been conflicting, and the potential benefits appear minimal.
Because of its potential health benefits, if you like garlic, it makes sense to stick with it. However, don’t expect the use of garlic supplements to have drastic effects on lowering your blood sugar.
Also keep in mind that nutritional supplements are not regulated in the same way as pharmaceuticals in the United States, may contain contaminants and varying concentrations, and may interact with medications. Discuss garlic supplements with a health professional before you start taking a supplement.
Try the probiotics
probiotics are live microorganisms found in yogurt, fermented foods, and supplements that have multiple potential health benefits. One study found that probiotics can lower fasting blood sugar and hemoglobin A1c (a measure of diabetes control) and improve insulin sensitivity.
Eat smaller meals
Eating a large meal, particularly one that is high in carbohydrates, can cause significant spikes in glucose, as well as cause you to overeat and gain weight, both of which can contribute to high blood sugar levels.
Eating smaller meals throughout the day that contain a balance of nutrients is one way that people with diabetes can use to help control blood sugar levels and keep glucose levels more stable throughout the day.
Do not skip breakfast
Studies have shown that frequent skipping breakfast can contribute to insulin resistance (when cells do not respond well to insulin and cannot absorb glucose from the blood) and high blood sugar levels.
It’s important for everyone, but especially people with prediabetes and diabetes, to include a nutritious breakfast in their meal plan. Healthy foods like oatmeal, unsweetened yogurt with fruit, and eggs can be part of a healthy breakfast.
Achieve a healthy weight
One of the most powerful ways to control diabetes is to maintain a healthy weight. Obesity is a major risk factor for diabetes and prediabetes. People with these conditions making lifestyle changes that often include diet and exercise to achieve a healthy weight can lower their glucose level enough to put their diabetes into remission.
Exercise is a proven way to lower blood sugar. Exercise combats diabetes risk factors, such as obesity and a sedentary lifestyle. It can also help lower blood sugar and even put diabetes into remission when combined with a healthy diet.
The American Heart Association recommends 150 minutes per week of moderate-intensity exercise, which can be accomplished in many ways. Often, committing to a structured exercise program with a type of exercise you enjoy can make it easier to stick to an exercise routine.
Give up smoking
Smoking has many negative health effects including heart disease, cancer, and premature death. The nicotine in cigarettes and e-cigarettes raises blood sugar, and people with diabetes who smoke often require higher doses of medication to keep their glucose levels in check. Quitting smoking can help lower blood sugar, improve heart and lung health, and add years to your life.
Poor sleep health has been associated with several poor health outcomes, including cardiovascular disease, mood disorders, and insulin resistance. People with diabetes who sleep less than seven hours a night have more insulin resistance and more difficulty controlling their diabetes.
According to the American Academy of Sleep Medicine, adults should aim for at least seven hours of quality sleep per night.
Chronic stress is another lifestyle factor that contributes to poor health and increases the risk of cardiovascular disease and metabolic disorders such as diabetes. During periods of stress, the body produces hormones, such as cortisol, that cause blood sugar to rise. Some ways of coping with stress, such as alcohol, drugs, and binge eating, can also make your blood sugar worse.
Things like yoga and meditation have been found to help people with diabetes reduce their stress levels. Other ways to manage stress include:
- talking to someone you trust
- be physically active
- Working on one thing at a time
- taking up a hobby
Never stop taking insulin abruptly without talking to your healthcare provider, as this can result in dangerously high blood sugar levels.
However, instituting lifestyle changes for diabetes can lower the dose of insulin needed to control blood sugar. It’s always a good idea to talk to your provider about any changes you’re making so they can provide guidance on possible medication dosage changes.
Prediabetes and diabetes are characterized by elevated blood sugar levels, which over time contribute to health complications. Lowering blood sugar is an important goal of treatment for these conditions, and often requires a combination of medications and lifestyle changes. There are several proven methods for managing diabetes, such as limiting carbohydrates, exercising, quitting smoking, and managing weight.
a word of well-being
Lifestyle changes can help lower blood sugar, but they won’t happen overnight. Lowering your blood sugar naturally takes time, but it is important for your long-term health. Don’t hesitate to contact your health care provider for advice on how to make the necessary changes to lower your blood sugar.
This story first appeared on www.verywellhealth.com
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