Easy Ways To Lower Blood Sugar Levels Naturally
When your body can't effectively transport sugar from the blood into the cells, high blood sugar occurs. This can lead to diabetes when left unchecked.
It was reported by a study in 2012 that 12–14% of US adults had type 2 diabetes, while 37–38% were classified as pre-diabetic.
Here Are Some Of The Easy Ways To Lower Blood Sugar Levels Naturally
Exercise Regularly
Exercise helps your muscles use blood sugar for energy and muscle contraction while increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.
You should routinely check your levels if you have problems with blood sugar control. In this way, you will learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low.
Good forms of exercise include brisk walking, hiking, weight lifting, swimming, running, biking, dancing, and more.
Control Your Carb Intake
You must control your carb intake by counting carbs or using a food exchange system. This can help you plan your meals appropriately, which may further improve blood sugar control.
A low carb diet helps reduce blood sugar levels and prevent blood sugar spikes.
Implement Portion Control
Controlling your weight promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes.
By monitoring you serving sizes, you can reduce your calorie intake and subsequent blood sugar spikes.
Here are some helpful tips for controlling portions:
- Use smaller plates.
- Eat slowly.
- Measure and weigh portions.
- Read food labels and check the serving sizes.
- Avoid all-you-can-eat restaurants
- Keep a food journal.
Drink Water And Stay Hydrated
An adequate amount of water intake can re-hydrate the blood, lower blood sugar levels and reduce diabetes risk.
Increase Your Fiber Intake
There are two kinds of fiber: soluble and insoluble. Both are important, but soluble fiber has been shown to lower blood sugar levels.
A diet rich in high-fiber foods can help manage type 1 diabetes by improving blood sugar control and reducing blood sugar lows. This includes foods such as fruits, whole grains, legumes, and vegetables.
Choose Foods With A Low Glycemic Index
Foods with a low glycemic index include oats, barley, legumes, corn, yams, sweet potatoes, seafood, meat, eggs, beans, lentils, most fruits, and non-starchy vegetables.
Get Enough Quality Sleep
Depriving yourself of sleep decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control.
It is best to get a sufficient amount of high-quality sleep every night.
Monitor Your Blood Sugar Levels
Control Stress Levels
It has been found that relaxation, meditation, and exercise can significantly reduce stress and lowered blood sugar levels for students.
Apple Cider Vinegar
To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
But if you are already taking medications that lower blood sugar, it's important to check with your doctor before taking apple cider vinegar.
Eat Fenugreek Seeds
Studies have shown that fenugreek can effectively lower blood sugar in diabetics, and reduce fasting glucose and improve glucose tolerance.
It can easily be added to baked goods to help treat diabetes or you can make fenugreek flour or brew it into tea.
Fenugreek seeds are also considered one of the safest herbs for diabetes. The recommended dose of fenugreek seeds is 2–5 grams per day.
Experiment With Cinnamon Extract
It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal.
An effective dose is 1–6 grams of cinnamon per day, or about 0.5–2 teaspoons.
No comments: