15 Easy Ways to Lower Blood Sugar Levels Naturally - One Health

15 Easy Ways to Lower Blood Sugar

Levels Naturally High blood sugar occurs when your body can’t effectively transport sugar from blood into cells.

When left unchecked, this can lead to diabetes. One study from 2012 reported that 12–14% of US adults had type 2 diabetes, while 37–38% were classified as pre-diabetic

This means that 50% of all US adults have diabetes or pre-diabetes.

Here are 15 easy ways to lower blood sugar levels naturally:

1. Exercise regularly

Regular exercise can help you lose weight and increase insulin sensitivity.

Increased insulin sensitivity means your cells are better able to use the available sugar in your
bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have problems with blood sugar control, you should routinely check your levels. This will help you 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 weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

Exercise increases insulin sensitivity and helps your muscles pick up sugars from the blood. This can lead to reduced blood sugar levels

2. Control your carb intake

Your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells.

When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.

However, there are several things you can do about this. The American Diabetes Association (ADA) recommends controlling carb intake by counting carbs or using a food exchange system

Some studies find that these methods can also help you plan your meals appropriately, which may further improve blood sugar control
Many studies also show that a low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes

What’s more, a low-carb diet can help control blood sugar levels in the long run Carbs are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help with blood sugar control.

3. Increase your fiber intake

Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels. Furthermore, the type of fiber you eat may play a role.

There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels Additionally, a high-fiber diet can help manage type 1 diabetes by improving blood sugar control and reducing blood sugar lows Foods that are high in fiber include vegetables, fruits, legumes and whole grains.

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories
Eating plenty of fiber can help with blood sugar control, and soluble dietary fiber is the most effective.

4. Drink water and stay hydrated

 Drinking enough water may help you keep your blood sugar levels within healthy limits.

In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through
urine. One observational study showed that those who drank more water had a lower risk of developing high blood sugar levels

Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk

Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain and increase diabetes risk
Staying hydrated can reduce blood sugar levels and help prevent diabetes. Water is best.

5. Implement portion control

Portion control helps regulate calorie intake and can lead to weight loss Consequently, controlling your weight promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes

Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes Here are some helpful tips for controlling portions:

•         Measure and weigh portions.

•         Use smaller plates.

•         Avoid all-you-can-eat restaurants.

•         Read food labels and check the serving sizes.

•         Keep a food journal.

•         Eat slowly.

The more control you have over your serving sizes the better control you will have over your blood sugar levels.

6. Choose foods with a low glycemic index

 The glycemic index was developed to assess the body’s blood sugar response to foods that contain carbs

Both the amount and type of carbs determine how a food affects blood sugar levels

Eating low-glycemic-index foods has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics

Although the glycemic index of foods is important, the amount of carbs consumed also matters

Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables.

It’s important to choose foods with a low glycemic index and watch your overall carb intake.

7. Control stress levels

 Stress can affect your blood sugar levels
Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up

One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for students
Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes

Controlling stress levels through exercise or relaxation methods such as yoga will help you control blood sugars.

8. Monitor your blood sugar levels

 Measuring and monitoring blood glucose levels can also help you control them. For example, keeping track helps you determine whether you need to make adjustments in meals or medications

It will also help you find out how your body reacts to certain foods

Try measuring your levels every day, and keeping track of the numbers in a log.

Checking your sugars and maintaining a log every day will help you adjust foods and medications to
decrease your sugar levels.

9. Get enough quality sleep

Getting enough sleep feels great and is necessary for good health

Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. They can
increase appetite and promote weight gain

Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control

Furthermore, good sleep is about both quantity and quality. It is best to get a sufficient amount of high-quality sleep every night
Good sleep helps maintain blood sugar control and promote a healthy weight. Poor sleep can disrupt important metabolic hormones.

10. Eat foods rich in chromium and magnesium

 High blood sugar levels and diabetes have also been linked to micronutrient deficiencies Examples include deficiencies in the minerals chromium and magnesium.

Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels, and a lack of chromium may predispose you to carb intolerance
However, the mechanisms behind this are not completely known. Studies also report mixed findings.

Two studies of diabetes patients showed that chromium had benefits for long-term blood sugar control. However, another study showed no benefits
Chromium-rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli and meat.

Magnesium has also been shown to affect blood sugar levels, and magnesium deficiency has been linked to a higher risk of developing diabetes

In one study, people with the highest magnesium intake had a 47% lower risk of becoming diabetic

However, if you already eat plenty of magnesium-rich foods, then you probably will not benefit from
supplements

Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans.

Eating foods rich in chromium and magnesium on a regular basis can help prevent deficiencies and reduce blood sugar problems.

11. Try apple cider vinegar

Apple cider vinegar has many benefits for your health.

It promotes lower fasting blood sugar levels, possibly by decreasing its production by the liver or increasing its use by cells

What’s more, studies show that vinegar significantly influences your body’s response to sugars and improves insulin sensitivity

To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.

However, it’s important to check with your doctor before taking apple cider vinegar if you are already taking medications that lower blood sugar.

Adding apple cider vinegar to your diet can help your body in many ways, including reducing blood sugar levels.

12. Experiment with cinnamon extract

 Cinnamon is known to have many health benefits.

For one, it has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level

Studies show cinnamon can also lower blood sugar levels by up to 29%

It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal

Cinnamon also acts in a similar way as insulin, although at a much slower rate

An effective dose is 1–6 grams of cinnamon per day, or about 0.5–2 teaspoons

However, definitely don’t take more than that since too much cinnamon can be harmful.

Cinnamon has been shown to reduce fasting blood sugar levels and improve insulin sensitivity.

13. Try berberine

 Berberine is the active component of a Chinese herb that’s been used to treat diabetes for thousands of years.

Berberine has been shown to help lower blood sugar and enhance the breakdown of carbs for energy

What’s more, berberine may be as effective as some blood sugar lowering drugs. This makes it one of the most effective supplements for those with diabetes or pre-diabetes

However, many of the mechanisms behind its effects are still unknown

Additionally, it may have some side effects. Diarrhea, constipation, flatulence and abdominal pain have been reported

A common dosage protocol is 1,500 mg per day, taken before meals as 3 doses of 500 mg.

Berberine works well for lowering blood sugar levels and can help manage diabetes. However, it may have some digestive side effects.

14. Eat fenugreek seeds

Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar levels.

Many studies have shown that fenugreek can effectively lower blood sugar in diabetics. It also helps reduce fasting glucose and improve glucose tolerance

Although not that popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also 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.

Consider giving fenugreek seeds a try. They are easy to add to your diet and can help regulate blood glucose levels.

15. Lose some weight

 It’s a no-brainer that maintaining a healthy weight will improve your health and prevent future health problems.

Weight control also promotes healthy blood sugar levels and has been shown to reduce your risk of developing diabetes

Even a 7% reduction in body weight can decrease your risk of developing diabetes by up to 58%, and it seems to work even better than medication

What’s more, these decreased risks can be sustained over the years

You should also be conscious of your waistline, as it is perhaps the most important weight-related factor for estimating your diabetes risk.

A measurement of 35 inches (88.9 cm) or more for women and 40 inches (101.6 cm) or more for men is associated with an increased risk of developing insulin resistance, high blood sugar levels and type 2 diabetes

Having a healthy waist measurement may be even more important than your overall weight