10 Easy Ways to Lower Blood Sugar
Also called glucose, blood sugar refers to the sugar in the body. Its management is an important medical concern. Some individuals may suffer from what is called hyperglycemia levels. The issue of hyperglycemia occurs when insulin is insufficient or is not being used effectively in an individual’s body. Insulin is a hormone produced by the pancreas. It is responsible for the regulation of blood sugar (glucose).
High blood pressure has been linked with medical conditions such as diabetes and prediabetes. Prediabetes is somewhat of a precursor to diabetes. It occurs when an individual has high blood pressure but is not as high enough to be diabetic. It has been reported by the Centers for Disease and Control (CDC) that almost 50% of United States adults have diabetes or prediabetes.
Certain factors negatively affect the blood sugar management of an individual’s body, resulting in hyperglycemia. These factors can either be internal or external. Internal factors may include:
- insufficient production of glucose by the liver,
- insufficient production of insulin by the body,
- Ineffective use of the insulin made by the body.
External factors include:
- certain medications
- dietary choices
- Sedentary lifestyle, etc.
Natural ways to lower blood sugar
Managing the blood sugar level is highly important, especially in people who have a family history of diabetes or have diabetes. High blood pressure can result in both limb and life-threatening complications.
Specific questions like, ‘Is there a natural way to lower blood sugar?’ will come to mind, and that is the purpose of this article. Blood sugar can be regulated naturally by considering specific measures. Some natural ways to lower blood sugar are discussed below.
Exercise is an activity engaged by an individual to help with overall body improvement and health. When done regularly and consistently, it helps one achieve and maintain a moderate weight. In the case of blood sugar, it helps increase sensitivity to insulin which in turn allows the cells to make effective use of the blood sugar in the blood. Blood sugar can also be used to generate energy and contract muscles with the aid of exercise.
An individual with blood sugar problems can decide to check their blood glucose levels before and after exercising. This helps with handling to maintain the blood sugar under different activities. Experts warn against having a sedentary lifestyle and advice taking a break from sitting every 30 minutes by doing light exercises such as light walking or simple resistance exercises.
If an individual cannot exercise for an extended period, they may decide to do shorter sessions. An example can be breaking down a 225-minute exercise session into a 15-minute exercise session s times daily for 5 days a week.
Drink Water Regularly
Water is the major source of fluid for the body. Take water regularly to stay hydrated. Being dehydrated can cause adverse effects on the body, such as fatigue, dizziness, etc. Sufficient intake of water helps maintain a healthy range of blood glucose levels. Drinking water aids in flushing out glucose from the body. It also supports the kidney in getting rid of excess sugar when urinating. Drinking sugar-sweetened fluid can increase blood sugar levels and the risk of getting diabetes. Conversely, water reduces blood sugar and rehydrates the blood and the chances of developing diabetes.
Control Carb Intake
The amount of carbs consumed affects the body’s blood sugar level. How is this so? When an individual eats carbs, the carbs are broken down into sugars which are mostly in the form of glucose. Then the sugars are used up by the body with the help of insulin. The remaining are also stored for energy.
An individual can experience high blood sugar when there is an excessive intake of carbs or there is insulin dysfunction. To prevent a rise in blood sugar, such individuals are advised to go on a low-carb diet. Reducing the intake of carbs has been proven by many studies to help lower blood sugar levels. An individual can eat whole grains, which are more nutritional than processed ones.
Factors such as age, weight, and how much one exercise affects the duration of sugar in the body. This is as stated by the CDC.
Increase the Consumption of Fiber
Fibers are known to be of two types – soluble and insoluble fiber. Although both are important, only soluble fiber has been reported to help with blood glucose management. Going on a diet rich in fiber, such as fruits, whole grains, vegetables, legumes, etc., slows the digestion of carbs and enhances the regulation of blood sugar by the body. Studies have revealed that fiber-rich diets reduce the occurrence of type 2 diabetes by 15 – 19 %. Type 2 diabetic individuals who consumed at least a cup of legumes every day were studied. When measured after three months using the A1C test, it was found that they had reduced blood sugar levels.
Getting Adequate Quality Sleep
As an adult, a quality sleep of 7 – 9 hours is always good for an individual’s overall health. Lack of rest and poor sleeping habits have been associated with:
- insulin sensitivity,
- increased risk of developing type 2 diabetes,
- affects blood sugar,
- rise appetite,
- heart disease,
- Increase weight gain.
- Increased secretion of cortisol.
Manage Stress Levels
Stress can do a number of things to an individual, one of which is affecting blood sugar. Stress is known to cause a fall in insulin levels leading to a rise in the secretion of certain hormones. More sugar is then released from the liver to the bloodstream. This leads to disruptions that may last for about 8 hours.
The hormones secreted are glucagon and the stress hormone cortisol. These hormones increase the blood sugar in the bloodstream.
Stress can be reduced by:
- exercising regularly,
- practicing mindfulness-based stress reduction,
- meditation and
A reduction in stress will also lead to decreased blood sugar levels.
Watch your Diet
In a bid to watch one’s diet, an individual can control their meal portions. Consciously watching one’s intake of calories will help maintain moderate body weight. This will improve the level of blood sugar and decrease the risk of type 2 diabetes. Avoid eating large portions of meals and practice portion control instead. Individuals taking medications to lower their blood glucose should endeavor to speak to a healthcare professional before changing diets.
Eat Chromium and Magnesium Rich Foods
Foods containing chromium and magnesium are known to help regulate blood sugar. While chromium may help with carb and fat metabolism and increase insulin action, magnesium-rich foods can lead to decreased chances of developing diabetes.
Keep a Healthy Weight
It has been reported that a 5% weight loss can enhance the regulation of blood sugar. It also reduces the need to take diabetes medication, says research. Generally, keeping a moderate eight improves healthy levels, resulting in a reduced risk of diabetes.
Consume Foods rich in Probiotics
Known to provide a plethora of health benefits; probiotics are friendly microorganisms. Eating probiotic-rich foods such as yogurt, sauerkraut, tempeh, etc., enhances the regulation of blood. It has been shown that probiotics are beneficial in reducing:
- the blood glucose,
- insulin resistance in type 2 diabetic patients, and
- Glycated hemoglobin (unusual hemoglobin in diabetic patients).
The blood sugar level of an individual is not something that should be taken for granted. An abnormal increase in blood sugar can increase an individual’s risk of developing prediabetes or diabetes. There are quick and natural ways to lower one’s blood glucose. They can include:
- reducing one’s level of stress,
- getting adequate quality sleep,
- exercising regularly,
- dietary changes,
- drinking enough water, etc.
Before making any change in diet or lifestyle, a diabetic patient or an individual having concerns about blood sugar should speak to a healthcare professional.
Some natural ways of lowering blood sugar include exercising, taking foods rich in probiotics, maintaining a healthy weight, regularly drinking water, etc.
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