High blood sugar levels can be dangerous and lead to serious health complications. Fortunately, there are natural ways to lower your blood sugar without relying on medications or insulin injections.
From dietary changes to exercise, these thirteen natural methods will help you keep your blood sugar in check and reduce the risk of diabetes-related health issues.
1. Eat Fewer Carbohydrates
Reducing your carbohydrate intake is a great way to keep your sugar level in check. Your body breaks down carbs into glucose which is transported to your cells. However, if you take too much carbohydrate, the sugar level in your blood increases significantly. Besides lowering blood sugar, eating fewer carbs help with weight loss. 25 Best Keto-friendly Restaurants With Tasty Low-Carb Meals
2. Eat More Fiber
Fiber helps slow digestion, allowing for a steady release of sugar into your bloodstream. Eating more fiber-rich foods like vegetables, fruits, and whole grains keeps you fuller for longer and reduces cravings.
3. Try Intermittent Fasting
Intermittent fasting is a dietary approach that alternates between periods of eating and abstaining from food. It helps to lower blood sugar levels and improve insulin sensitivity, leading to more stable energy levels throughout the day.
4. Drink More Water
Staying hydrated is essential for keeping your blood sugar in check. Water flushes out toxins and helps regulate hormones. One study found that people who drink more water lower their risk of developing high blood sugar levels. Aim to drink eight glasses of water a day. The 5 biggest benefits of drinking water.
5. Get Adequate Sleep
Getting enough quality sleep is essential for managing your blood sugar levels. The body needs time to recharge, and lack of sleep can lead to high blood sugar levels. Aim for 7-9 hours of uninterrupted sleep each night. Also, take a nap during the day to help you feel more rested and energized.
6. Don’t Skip Meals
Skipping meals, especially breakfast, can cause your blood sugar to spike after lunch and dinner. Keeping a consistent eating schedule helps maintain stable sugar levels throughout the day. Eat regular meals and snacks with plenty of protein and healthy fats. Best Breakfast for Weight Loss
Regular exercise helps regulate blood sugar levels by burning off excess glucose in the bloodstream. Aim for at least 30 minutes of moderate physical activity daily, like walking or jogging. If you can do more, that’s even better!
Regular exercise also helps to cut down body weight and increase insulin sensitivity. An increase in insulin sensitivity allows your body to utilize the available sugar and balance the sugar in the blood. 10 Best Water Exercises for Seniors.
8. Manage Your Carbs
Managing your carbohydrate intake is vital for managing blood sugar levels. Choose carbs with a low glycemic index and fiber, such as whole grains, legumes, and fruits. Eating these carbs will prevent your blood sugar from spiking after eating a meal. 10 Healthiest Foods on Earth
9. Manage Your Stress
Stress can cause your blood sugar levels to spike. Find healthy ways to manage and reduce stress, such as exercise or meditation. You can also get more sleep, avoid caffeine, and practice deep breathing.
10. Activate Portion Control
Portion control is a method of measuring and monitoring the amounts of food that you eat. It helps to manage your calorie intake, prevents overeating, and reduces your risk of developing diabetes.
Portion control can help reduce the amount of sugar your body absorbs. Eating slowly and savoring each bite is also essential, as this will help you feel full and avoid overeating. These 14 Bad Eating Habits Can Sabotage Your Wellness Goals.
11. Eat Foods Rich in Chromium and Magnesium
Chromium and magnesium are essential minerals that help regulate your blood sugar levels. Foods like dark leafy greens, nuts, dark chocolate, bananas, beans, and whole grains are rich in these minerals. Add these foods to your diet to help check your blood sugar levels.
12. Manage Your Weight
Weight management is an integral part of regulating your blood sugar levels. Being overweight or obese can lead to insulin resistance, resulting in high blood sugar levels. You can maintain a healthy weight through diet and exercise. 9 Creative Ways to Lose Weight Without Exercise
13. Check Your Sugar Levels Regularly
Keeping track of your blood sugar level is essential. Regularly check your sugar levels with a glucometer or ask your doctor to do it. This practice will help you track your progress and make any necessary adjustments to your lifestyle habits.
Minor changes to your diet and lifestyle can significantly impact your blood sugar levels. Start with small steps and commit to making these changes part of your daily routine. With a little effort, you can keep your blood sugar levels in check and feel better overall.
This article was produced on Health Makes You.