How To Lower Blood Sugar Fast Naturally In 10 Steps
Studies conducted from 2012 reported that 12-14% of American adults had type 2 diabetes, while 37-38% were classified as pre-diabetic (1).
That is, 50% of all American adults have diabetes or pre-diabetes. A very high number, is not it?
It is estimated that in the world 382 million suffer from diabetes.
Considered a worldwide epidemic, the disease is related to the aging population, sedentary lifestyle, unhealthy diets and increased obesity.
Thinking about all of this, I’ve listed 10 simple steps to lower blood sugar levels naturally:
1. Exercise Regularly
Regular exercise can help you lose weight and increase your insulin sensitivity.
Increasing insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.
Exercise also causes your muscles to use blood sugar for energy and muscle contraction.
If you have problems with blood sugar control, you need to routinely check how your blood sugar levels are.
This will help you learn how you respond to different activities and prevent your blood sugar levels from getting too high or too low (2).
Good forms of exercise include bodybuilding, hiking, racing, cycling, dancing, swimming and more. How about starting?
2. Control Carbohydrate Intake
Your body transforms carbohydrates into sugars (mainly glucose), and then the insulin transports the sugars into the cells.
When you eat too much carbohydrate or have problems with insulin function, this process fails and blood glucose levels rise.
The American Diabetes Association (ADA) recommends controlling carbohydrate intake or the food exchange system (3).
These methods can also help you also plan your meals properly, which further improves blood sugar control.
Yes, a low-carbohydrate diet helps reduce and prevent spikes in blood sugar.
What’s more, a low carb diet proves effective in controlling long-term blood sugar levels.
3. Increase Your Fiber Intake
Fiber slows the digestion of carbohydrates and the absorption of sugar. For these reasons, it can help control your blood sugar increase.
Also, each type of fiber you eat can play a role. There are two types: soluble and insoluble.
Although both are important, soluble fiber, specifically, has been associated with lower blood sugar levels.
Here’s how: A high-fiber diet can help you control type 1 diabetes by lowering blood sugar.
And what are foods that are high in fiber? They include vegetables, fruits, vegetables and whole grains.
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men.
4. Drink Water And Stay Hydrated
Hydration is a key factor in lowering blood sugar levels, and it is very simple and essential.
During dehydration, the hormone vasopressin causes the liver to produce blood sugar, raising its levels.
Your kidneys then try to get rid of excess blood sugar through the urine, making you lose water in the process.
Drinking water regularly hydrates you, lowers blood sugar levels, and reduces the risk of diabetes.
Keep in mind that water and other non-caloric beverages are the best options. Sugar-sweetened beverages elevate blood glucose, promote weight gain, and increase the risk of diabetes.
5. Implement Calorie Control
Control of calorie intake can lead to weight loss.
Consequently, it controls its weight, lowers blood sugar levels and is effective in reducing the risk of developing type 2 diabetes.
Here are some handy tips for controlling portions of food:
– Measure and weigh portions;
– Use smaller dishes;
– Avoid all-you-can-eat restaurants;
– Read food labels;
– Keep a food journal;
– Eat slowly.
The more control you have over your food, the more control you will have over your blood sugar levels.
6. Choose Foods With Low Glycemic Index
The glycemic index was developed to evaluate the blood sugar response to carbohydrate-containing foods.
Both the amount and type of carbohydrates determine how a food affects blood sugar levels.
Eating low glycemic index foods is one way 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 carbohydrate consumed is also.
Foods with low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, vegetables, sweet potatoes, corn, yams, most fruits and vegetables without starch.
In summary, it is important to choose foods with low glycemic index and control your total carbohydrate intake.
7. Control Your Stress
Did you know that stress can affect your blood sugar levels?
Hormones like glucagon and cortisol are activated during stress. These hormones increase blood sugar levels.
Studies show that exercise, relaxation and meditation significantly reduce stress and lower blood sugar levels.
Relaxation exercises and methods, such as yoga and meditation-based stress reduction, can also improve chronic insulin secretion problems in diabetes.
8. Monitor Your Blood Sugar Levels
Measuring and monitoring your glucose levels can also help lower blood sugar levels, and control them.
For example, maintaining control helps determine whether you need to make adjustments to meals or medications.
It will also help you discover how your body reacts to certain foods.
Try to measure your levels every day and keep track of these numbers.
Checking your sugar levels and keeping a record every day will allow you to adjust foods and medications to lower your sugar levels.
Sleep well enough and it is necessary for good health
Poor sleep habits and lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.
Sleep deprivation slows the release of growth hormones and increases cortisol levels. Both of these play an important role in controlling blood sugar.
10. Eat Rich Foods In Chromium And Magnesium
Elevated blood sugar levels and diabetes have also been associated with micro-nutrient deficiencies.
Examples include deficiencies in minerals, chromium and magnesium. Chromium is involved in carbohydrate and fat metabolism.
It also helps control blood sugar levels, and a lack of chromium may predispose you to having carbohydrate intolerance.
However, the mechanisms behind this are not completely known.
Studies also report mixed results.
Two studies of patients with diabetes showed that chromium had long term blood sugar control benefits.
However, another study showed no benefit.
Chromium-rich foods include egg yolks, whole grains, nuts, beans, broccoli, and beef.
Magnesium also affects blood sugar levels, and its deficiency is associated with an increased 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 foods high in magnesium, then you probably will not benefit from supplements.
Magnesium-rich foods include dark green leaves, whole grains, fish, dark chocolate, bananas, avocados, and beans.
Another food that helps lower blood sugar levels, is cinnamon, which in addition to tasty has antioxidant properties as well.
These simple tips can help you lower your blood sugar levels and, above all, improve your quality of life!
Also do not forget the importance of medical monitoring in these cases.
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