Easy Ways to Lower Blood Sugar Levels
Some of the natural ways to reduce blood sugar are:
- Exercise regularly
Regular exercise helps to lose weight. Daily based exercise increases insulin sensitivity. If you exercise regularly, your blood sugar gets consumed for muscle contraction. Some of the best exercises to stay fit and healthy are weight lifting, brisk walking, swimming, dancing, and much more.
- Keep a note on the carb intake
If you consume too much carb, you may have a problem with insulin function. Carbs are broken down into glucose which raises the blood sugar levels. So you should restrict the amount of carb intake by counting carbs or using a food exchange system.
- Increasing the amount of fibre intake
Fibre lowers the rate of carb digestion and sugar absorption. That is why it promotes a gradual rise in blood sugar level. However, the type of fibre intake is also an important factor to be considered in this case. Soluble fibres help to lower the blood sugar level. Food items that are rich in fibres include fruits, vegetable, legumes and whole grains. A high fibre diet helps to prevent type 2 diabetes by keeping the blood sugar in control.
- Maintaining hydration
Drinking a lot of water helps to keep your blood sugar in healthy limits. It prevents dehydration. Apart from this, this also enables your kidney to excrete out the excess sugar through the urine. In order to stay healthy, go for water and other non-caloric drinks.
- Implement portion control
Portion control helps to reduce your weight. A healthy weight helps to maintain a healthy blood sugar level. Monitoring your serving size also lowers the calorie intake and prevent blood sugar spikes.
- Consume food which have low glycaemic index
The glycaemic index helps to examine the response of the body’s blood sugar level to carb-containing food. Consuming foods which have low glycaemic index helps to reduce long term blood sugar level both in type 1 and type 2 diabetes. Foods containing a low glycaemic index include seafood, eggs, meat, legumes, beans, corn, and non-starchy vegetables.
- Say goodbye to stress
Hormones such as cortisol and glucagon are released during stress which causes your blood sugar to go up. Regular exercise, relaxation methods like yoga and meditation helps to reduce stress and maintain a healthy blood sugar level.
- Check on your blood sugar level often
Monitoring your blood glucose level on a regular basis helps to keep control of them. This enables you to make adjustments in meals and medications accordingly.
- Getting proper sleep is very important.
Lack of sleep increases the release of cortisol hormone. This increases the blood sugar level. So to maintain a healthy blood sugar level, plenty of rest and a sufficient amount of high-quality sleep every night is needed.
- Consume food having chromium and magnesium.
Chromium and magnesium help to keep the blood sugar level in control. So consume food supplements rich in these nutrients.
- Go for apple cider vinegar
Apple cider vinegar helps to lower blood sugar levels by decreasing its production in the liver or by increasing its use by the cells. It also helps to improve insulin sensitivity. You can include it in your diet by adding two teaspoons into your salad or by having it with 8 ounces of water.
- Try out cinnamon extract
Cinnamon helps to improve insulin sensitivity by decreasing insulin resistance. Cinnamon also lowers the blood sugar level by 29%. It slows down the breakdown of carbs which moderates the rise in blood sugar level. An effective dose to stay healthy is 1-6 gm of cinnamon. Don’t consume more than that as too much of cinnamon is harmful to your body.
- How about Berberine?
Berberine is a type of Chinese herb that has been used for treating diabetes for thousands of years. It also enhances the breakdown of carbs for energy. However, it has some side effects like diarrhea, constipation, and abdominal pain. So consult a physician before including it in your diet.
- Have fenugreek seeds
Fenugreek seeds are the richest source of soluble fiber which helps to lower the blood sugar level. They also help to improve glucose tolerance. They are one of the best herbs for treating diabetes.
- Try to lose some weight
Weight control promotes a healthy blood sugar level and also reduces the risk of diabetes. So maintaining a healthy weight is an important factor to maintain your blood sugar level. A proper diet and regular exercise help to lose weight fast.
- Take home message
Always consult your doctor before making changes in your lifestyle or trying out new supplements. Try to maintain a healthy lifestyle. If you are having problems with blood sugar control, consult your doctor as soon as possible. Stevia and blood sugar makes a popular combination. Stevia is a low-calorie sweetener that helps to prevent diabetes. These are some of the ways by which you can lower the blood sugar levels naturally.
