Six(6) Natural Ways to Lower Blood Sugar

Six(6) Natural Ways to Lower Blood Sugar

 

  1. Control your carb intake

“I love Bread so much you know”, so I wouldn’t tell you to stop carbs it is almost impossible to stop but you can control your intake.

Why should you 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.

Most importantly use the method that soothes you best, and control your carbs.

Bottom Line: Carbs are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help with blood sugar control.

 

 

2- Drink water and stay hydrated

Glass of water, 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, avoid them.

Bottom Line: Staying hydrated can reduce blood sugar levels and help prevent diabetes. Water is best.

 

3- Increase your fiber intake

Fruits and Vegetables on Forks, 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.

Bottom Line: Eating plenty of fiber can help with blood sugar control, and soluble dietary fiber is the most effective.

4- 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 (23, 24). 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.

 

5-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 plays 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.

Bottom Line: Good sleep helps maintain blood sugar control and promote a healthy weight. Poor sleep can disrupt important metabolic hormones.

 

6-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. Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

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

Comments

comments

Leave a Reply

Your email address will not be published. Required fields are marked *