High blood sugar levels occurs as a result of your body not transporting sugar effectively from blood into cells. When it is left unchecked, it can lead to diabetes. This article explains in detail 7 easy ways you can naturally lower your blood sugar levels.
1. Exercise Regularly
Exercising regularly can help you in losing weight as well as increasing your insulin sensitivity. When your insulin sensitivity is increased, it simply means that the cells in your body are better able to use the sugar available in your bloodstream. Exercise is very helpful to your muscles because it helps your muscles use blood sugar for energy and muscle contraction.
It is advised that you routinely check your levels if you have problems with blood sugar control. The reason for this is that you will learn how your body responds to different activities and you will be able to keep your blood sugar levels from getting either too high or too low. Some good exercise you can try out are weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.
2. Control Your Carb Intake
In your body, carbs are broken down into sugars (usually glucose) and the insulin then inturn moves the sugars into cells. Your blood glucose levels rise when you eat too much carbs or you have problems with insulin function – meaning that the break down process failed you. However, there are several things you can do to rectify this problem.
The American Diabetes Association (ADA) recommends that you control your intake of carbs by either counting the carbs in the meal you're eating or using a food exchange system. Some studies conducted by reseachers discovered that these methods are also helpful in planning your meals appropriately, and that may help further improve blood sugar control.
Many other studies conducted has also shown that to efficiently reduce blood sugar levels and prevent blood sugar spikes, low-carb diet is required. A low-carb diet is capable of aiding the control of blood sugar levels with time.
3. Increase Your Fiber Intake
Fibre helps slow down carb digestion and absorption of sugar thereby promoting a more gradual rise in blood sugar levels. The type of fibre you eat also plays a role in how it will help your blood sugar levels. There are two kind of fibre — insoluble and soluble — and although both are rather important to the body, soluble fiber has proven to be more effective in lowering blood sugar levels.
Consumption of a high-fiber diet helps in emanaging type 1 diabetes by reducing blood sugar lows and improving the blood sugar control. Some foods that are high in fibre are fruits, legumes, vegetables, and whole grains. For women, 25 grams is the recommended intake of fiber while 38 grams is the recommended intake of fiber for men. That simply means that for every 1000 calories you take, there should be 14 grams of fiber.
4. Drink Water and Stay Hydrated
Drinking water and staying hydrated at all times is very helpful in keeping your blood sugar levels within healthy limits. Although water is known to be very helpful in preventing dehydration, it helps the kidneys to flush out all the excess blood sugar through urine.
One observational study conducted by researchers showed that people who drank water more had a lower risk of developing high blood sugar levels. Regular drinking of water helps rehydrate the blood, lowers blood sugar levels, and reduces the risk of diabetes. Always keep in mind that water and other non-caloric beverages are best for your health. Drinks that are sugar-sweetened tends to raise blood glucose, drive weight gain, and increase the risk of diabetes.
5. Implement Portion Control
Controlling your meal portion helps in regulating calorie intake thereby helping you to lose weight. Controlling your weight is the best strategy you can use to promote healthy blood sugar levels. It has also been shown by researchers that it has a way in helping to reduce the risk of developing type 2 diabetes.
This simply means that monitoring your serving sizes will not only reduce your calorie intake but will also help reduce and prevent subsequent blood sugar spikes.
Some helpful tips you can use to help you in controlling your portions are:
- Measure and weigh portions.
- Use smaller plates.
- Avoid all-you-can-eat restaurants.
- Read food labels and check the serving sizes.
- Keep a food journal.
- Eat slowly.
6. Choose Foods With a Low Glycemic Index
Glycemic index was developed in a bid to assess the way the body's blood sugar responds to carb containing foods. The amount of carbs and the type of carbs your food contains determine how your food will affect your blood sugar levels.
It has been proven by researchers in a study that long-term blood sugar levels in type 1 and type 2 diabetes can be reduced by eating low glycemic-index foods. Although eating food that has low glycemic-index is important, the amount of carbs you consume matters as well. Some foods that have low glycemic-index are seafoods, oats, eggs, meat, barley, legumes, beans, lentils, corn, sweet potatoes, yarms, and non-starchy vegetables.
7. Control Stress Levels
One factor that is popularly known to affect your blood sugar levels is stress. When you are stressed, hormones that can cause your blood sugar levels to increase are usually secreted. Some of these hormones are glucagon and cortisol.
One study conducted by researchers showed that exercise, relaxation and meditation helps in significantly reducing one's stress and also in lowering one's blood sugar levels for students. In chronic diabetes, regular exercises and relaxation methods like yoga and mindfulness-based stress reduction are helpful in correcting problems related to insulin secretion.
That's it for the ways you can lower your blood sugar. If you are either diabetic or just plainly have blood sugar control problems, then you need to start doing something about it as soon as possible. Try some of the things mentioned in this article and you will see some excellent results.