Lowering blood sugar levels naturally is essential for people with diabetes or those who want to prevent diabetes and maintain overall health.
Maintaining healthy blood sugar levels can help boost your mood and keep your energy levels high. Whereas increased, high glucose levels can lead to health risks like blurred vision, heart disease, stroke, nerve damage, skin problems and many more.
High blood sugar (hyperglycaemia) is associated with diabetes and prediabetes. Where the level of glucose in your blood is too high. Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed.
Role of Insulin in Energy Conversion
Insulin is an essential hormone. It helps to turn food into energy and also manages blood sugar levels. As such, insulin plays a vital role in maintaining blood sugar levels.
Healthy Blood Sugar Levels
Basically, this value represents an average of how much blood glucose was remaining in the blood at any given time and is a great indicator of overall health. Results are provided in percentages with the following implications:
The values below represent an average of how much blood glucose remains in your blood at a limited time. The following percentages indicate the outcomes.
- Normal: below 5.7%
- Prediabetes: between 5.7% and 6.4%
- Diabetes: equal to or greater than 6.5%
NOTE: These values may vary from patient to patient. You will need to consult a doctor before taking any action.
Causes of High Blood Sugar
The fluctuations in blood sugar levels are determined by a variety of elements, including:
- Content of meals
- Duration Since Last Meal
- Insulin Sensitivity & Insulin Resistance
- Time of day
- Acute sickness
In this article we will find Ways To Lower Your Blood Sugar naturally. We’ll also provide recommendations that we help to reduce your blood sugar and different ways to live a healthier lifestyle.
Here are 15 ways to help lower blood sugar levels naturally:
1. Exercise regularly
Regular exercise helps your body use glucose for energy, which helps in lowering blood sugar levels. When you workout your muscles use glucose without using insulin, which lowers sugar levels. Although exercising helps your muscles to consume blood sugar in the form of energy and muscle contraction.
If you have trouble with blood sugar management, check your sugar levels prior to and after exercising. This will allow you to better understand, how your body is affected by different physical activities. And helps maintain healthy sugar level. Attempt to engage in activities like walking, running, cycling, yoga, swimming or other activities will will engage your heart rate up.
Sitting all the time at home or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers. Researchers recommend doing “Exercise Snacks” to lower your blood sugar levels. Exercise snacks break up your day with short bursts of exercise, just like treating yourself to a snack. Exercise Snacking helps your body to consume more glucose for making energy. Thus help to lower blood sugar level.
Regular exercise is an effective way to manage diabetes. For example, it can:
- Helps promote healthy weight loss: Moderate-intensity exercise can help you achieve healthy weight loss.
- Assist cells to react more efficiently to insulin: Exercise improves insulin sensitivity, allowing cells to use the hormone more effectively.
- Lowers blood sugar levels: Regular exercise keeps blood sugar levels controlled.
- Maintain muscle strength: Diabetes is a risk factor for low muscle mass and strength. Regular physical activity can help you maintain muscle strength.
For more info read this article: 5 Best Superfoods Usually Recommended by Nutritionists
2. Stay Hydrated
You may have heard that everyone should drink eight glasses of water a day. Although that advice is reasonable, it does not consider everyone’s individual needs, like their health, activity level, environment and other factors.
Staying hydrated is an easy way to control your blood sugar levels. Researchers have found drinking plenty of water has a lesser chance of developing high blood sugar. Moreover it had found that people who drank ½ liter of water per day have an higher chance of developing blood sugar issues.
It is recommended to drink about eight glasses of water (1,893 ml) a day. As we all know, our body contains 60% of water. We lose water constantly through our skin, urine, waste and sweat – even when we breathe. But on the other hand, if we don’t drink enough water, our body will become dehydrated, which can lead to impaired kidney function, unbalanced sugar levels and other complications.
3. Increase fiber intake.
Fiber is another effective dietary recommendation specially for blood sugar management. Fiber is a form of carbohydrates found in greenish plants, that can’t be broken down or absorbed by the body.
There are two types of fiber-soluble and insoluble fiber.
- Soluble Fiber: Soluble fiber dissolves in water and forms a gel-like substance during digestion. It helps in lowering blood sugar levels by slowing down the absorption of glucose.
- Insoluble Fiber: Insoluble fiber does not dissolve in water. It adds bulk to stool, aiding in proper digestion and preventing constipation. While it doesn’t directly impact blood sugar levels, it is an essential part of a healthy diet.
4. Get enough quality sleep
Set a schedule for yourself where you try to go to sleep at the same time each night. Sufficient sleep is about both quantity and quality. It is recommended to get at least 7–8 hours of sleep per night. Not only will your blood sugar levels be better, you’ll also feel better overall, too.
To improve the quality of your sleep, try these steps:
- Avoid drinking alcohol before sleeping.
- Sleep in a low temperature, with closed lights.
- Avoid watching screens for at least a half hour before bedtime, including TVs, tablets, cell phones, computers, etc.
- Go to bed earlier and wake up at the same time each day, even on the weekends.
5. Remember to eat breakfast
We often hear about breakfast being an day’s important meal. This is true for patients with diabeties. I personally suggest breakfast is important, especially for hypoglycemia (low blood sugar) and staying away from the potential risks of fasting for an extended duration.
Skipping breakfast can cause a “blood sugar” spike later on. If you don’t eat first thing in the morning, your blood sugar levels will probably be higher after you eat lunch and dinner. Try to eat right after you wake up, even if it’s something small
Skipping breakfast can cause a blood sugar “spike” ( glucose builds up in the bloodstream and your blood sugar levels increase). If you don’t eat in the morning, there will be a high chance of higher blood levels. When you arise in the morning, make sure you eat something, even if it’s just a light snack.