Blood sugar is an energy source and is essential for the human body. It is essential l to keep blood sugar at an optimal level. Otherwise, it can lead to serious health difficulties like kidney disease, heart disease, and vision loss.
Blood sugar levels can be affected by many things. But some of these are out of your control such as some health conditions that can cause it or you might have a genetic disposition to develop high blood sugar. But in some cases, everyday health habits can also play a role in your levels of blood sugar.
If you are worried about how to lower blood sugar. This blog will help you to solve your problem providing natural ways to lower blood sugar.
Natural Ways To Lower Blood Sugar
1. Workout Regularly:
Workout is a proven way to reduce blood sugar levels. It works by moving from the bloodstream to the muscles and helps to increase instantly insulin sensitivity. Jogging, swimming, or cycling also help to reduce blood sugar.
2. Managing Carb Intake:
As the body converts carbs into sugar. if the carb is higher than the average, it can cause fluctuation in blood sugar levels. So one can help the body to control blood sugar by monitoring carb intake and planning meals. A low-carb intake diet can help prevent sugar spikes and can have long-term benefits.
Carbs can be classified into two types such as simple or complex. Simple carbs are broken and absorbed quickly and thus raise blood sugar. Complex sugar also leads to increased blood sugar levels. It depends on several factors of carb requirement per meal such as exercise i.e how much one exercises in a day, age, and weight.
3. Drink water and Stay Hydrated:
Staying hydrated may be a benefit of blood sugar regulation and helps the kidneys flush out any too much sugar through urine. As sugar-sweetened drinks raise blood glucose, drive weight gain, and also increase diabetes risk, so avoid all of them and drink only water and other zero-calorie drinks
People who drink more water, it lower risk of developing high blood sugar. So, regular drinking of water may lower blood sugar, rehydrate the blood, and reduce the risk of diabetes.
4. Eat extra fiber:
You’ll keep an eye on another nutrient called Fiber for blood sugar management.
High-fiber diets can decrease the risk of developing type II diabetes as compared to 15 to 19 percent lower-fiber diets.
People can eat 25-30 grams of fiber per day recommended by the American Heart Association. Eat foods that lower blood sugar instantly without insulins like beans, nuts and seeds, whole grains, and certain fruits such as apples, bananas, etc, you can add fiber to your diet to lower blood sugar.
5. Balance Your Calorie Servings:
Quantity control can help you maintain a moderate weight and regulate your calorie intake. Managing your weight has been shown to promote healthy sugar levels and lower the risk of type II diabetes.
Focusing on your sizes of portions can help you manage your blood sugar levels. Some helpful tips include:
- Use smaller plates
- Measure and weigh your portions of food
- Avoid all-you-can-eat restaurants
- Keep a food journal
- Read food labels and check the serving size
- Eat slowly
6. Get Enough Quality Sleep:
Poor sleep affects body chemistry, and getting more sleep helps to control blood sugar. Also, lack of constant sleep may provide a risk of type 2 diabetes and other health conditions like heart disease, obesity, and stroke. It also raises the cortisol hormone level which plays a major role in blood sugar management.
The recommended hours for adults to have quality sleep daily at night.
for 7 to 8 hours. So, you can try the following tips to improve your sleep quality:
- Avoid caffeine and alcohol late in the day
- Follow a sleep schedule
- Cut down on screen time before bed
- Do exercise regularly
- Keep your bedroom cool
- Try meditation
- Take a warm bath or shower before bed
7. Maintain a Moderate Weight:
Carrying extra weight helps to increase blood sugar. So, moderate weight is best for every people, because it helps to keep a healthy range of blood sugar levels and also helps to reduce the risk of developing diabetes. According to research, a reduction of 5% weight of your body can improve blood sugar regulation and decrease the need for medication.
8. Manage Stress Levels:
When people are stressed, two hormones cortisol and glucagon are secreted by their body which increases the blood sugar level. Exercise, yoga, meditation, etc., are best for managing stress as well as lowering blood sugar levels.
Also, they may correct the insulin secretion problems among people suffering from chronic diabetes.
Conclusion:
There are multiple natural ways to lower blood sugar levels in the body. They include lifestyle changes, better sleep quality, stress management, exercise, etc. The biggest change one must make is in his/her dietary choices. Hope, this blog will help you!
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