Are you aware that one in 9 adults is living with diabetes? That means high blood sugar levels are more common than we think.
So, keeping your blood sugar levels in check is not just important, it is a big part of staying healthy overall.
While some people may need medication, many can manage or prevent high blood sugar through simple, natural changes in their daily routine.
Without further ado, here are some easy, research-backed ways to lower your blood sugar naturally.
- Exercise regularly
Staying active is one of the most effective ways to lower and manage blood sugar levels. Physical activity helps your body use insulin more efficiently, allowing your muscles to absorb glucose from the bloodstream for energy.
Research shows that regular exercise improves insulin sensitivity, which means your body can better use the glucose already in your blood.
Aim for at least 30 minutes of moderate activity most days of the week. Simple activities like brisk walking, dancing, cycling, or even taking short walk breaks after long periods of sitting can make a big difference.
If you’re managing blood sugar issues, consider checking your levels before and after exercise.
This can help you understand how your body responds to different types of movement and avoid sudden highs or lows.
Finding what works best for you and sticking to it can go a long way in keeping your blood sugar levels in check.
- Stay hydrated
Drinking enough water throughout the day can help lower blood sugar levels naturally. When you’re well-hydrated, your kidneys are better able to flush out excess sugar through urine, which helps regulate blood glucose.
Dehydration, on the other hand, can cause blood sugar levels to rise, which is why staying hydrated is important when trying to manage or prevent diabetes.
A 2021 study found that people who drank more water had a lower risk of developing high blood sugar, particularly type 2 diabetes.
Aim for about 8 glasses of water a day, but listen to your body; you may need more if you’re active or live in a hot climate.
Remember, just water and avoid sugary drinks and sodas, which can cause spikes in blood sugar.
- Prioritise your sleep
You might wonder how sleep relates to blood sugar, but it’s more connected than most people realise.
A 2018 study found that “insufficient sleep duration and quality can increase the risk of obesity, insulin resistance, and type 2 diabetes”.
Aim for 7–9 hours of sleep per night as recommended by the National Heart, Lung and Blood Institute.
If it seems difficult, try building a regular sleep schedule, creating a bedtime routine, and limiting screen time before bed.
- Manage stress
It’s crucial to know and prioritise how to manage your stress because chronic stress can raise blood sugar.
A study found that people who experience depression, anxiety, stress, or a combination of these conditions are at higher risk of developing diabetes.
Wondering how stress spikes blood sugar levels? Stress triggers the release of hormones like cortisol and adrenaline, which can interfere with insulin’s ability to regulate glucose effectively, leading to elevated blood sugar.
It is very important to manage your body by avoiding stress in the first place and practicing relaxation techniques like meditation, deep breathing, or yoga.
Get enough rest as well.
Avoiding stress completely may not be possible, but learning how to manage it can make a big difference for your health.
- Monitor blood sugar regularly
Monitoring your blood sugar levels can help you manage them more effectively, according to a study.
It also offers insight into how your body responds to different foods, activities, and daily habits.
By noticing patterns in your readings, you can make better choices. For example, you might discover how a late-night snack or skipping a workout affects your levels.
You can easily monitor your blood sugar at home using a device called a glucometer.
However, it’s best to talk to your doctor about the right monitoring tools and how often you should test.
- Choose the right foods
Your diet plays a major role in controlling blood sugar levels. By making smart food choices, you can reduce spikes and improve overall blood sugar balance.
- Eat more fiber: Soluble fiber slows the absorption of sugar, which prevents spikes in blood sugar levels. A high fiber diet can also improve how your body regulates blood sugar levels, especially in people with type 1 diabetes. Sources of fiber include oats, legumes (like beans and lentils), fruits, and vegetables.
- Manage your carbohydrate intake: Carbohydrates have a direct effect on blood sugar. Eating too many refined carbs can lead to insulin resistance and increase your risk of type 2 diabetes. Instead, go for complex carbs like brown rice, whole wheat, millet, and quinoa. They digest more slowly and help keep your levels stable.
- Include healthy fats: Foods like avocado, nuts, seeds, and olive oil can slow digestion and stabilize blood sugar when eaten with carbs.
- Practice portion control: Even healthy foods can affect your blood sugar if eaten in excess. Eat slowly, use smaller plates, and measure your portions to avoid overeating. This can help with calorie control and maintaining a healthy weight, which are both important for blood sugar management.
Maintaining a moderate weight has been shown to lower the risk of developing type 2 diabetes and improve insulin sensitivity.
- Try natural supplements
Also, some natural supplements have been proven to support blood sugar regulation. However, they should be taken with a doctor’s supervision.
- Berberine: Found in plants like barberry, a study suggests that it lowers blood sugar by stimulating enzymes’ breakdown of glucose, promoting your tissue’s use of sugar, and increasing insulin production.
- Cinnamon: This spice, according to a study, helps improve insulin sensitivity when taken consistently.
- Fenugreek seeds: They also contain soluble fiber and may reduce blood sugar spikes.
Remember to always consult a healthcare provider before starting any supplement, especially if you’re on medication.
It can be tough to make these lifestyle changes, but starting small and staying consistent can make all the difference. Stick with it and you’ll be glad you did.
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