7 Easy Ways to Lower Blood Sugar Levels Naturally

 

After heart diseases and cancer, type 2 diabetes has become a global epidemic. According to a survey it was found that more than 33% of adults aged 65 and above suffer from diabetes, globally.

Diabetes is known as chronic disease and once affected, patients are usually on anti-diabetic medicines for life. It is a genetic as well as a lifestyle disease in which the blood sugar level is too high in a human body.

High blood sugar is not limited only to diabetes, it can also lead to huge number of chronic diseases such as cardiovascular disease, dementia, mood disorders, obesity, liver disease, eye disease, metabolic syndrome, autoimmune disease and more.

It is important to know that diabetes is not limited to type 1 and type 2 diabetes, in fact there are other different kinds of diabetes like Gestational diabetes , Monogenic diabetes , Cystic fibrosis-related diabetes that can occur, and taking care of it depends on the type.

Whether you have diabetes or your doctor has advised you to make lifestyle changes to avoid becoming diabetic, there are multiple ways to control blood sugar you can implement starting today.

Here are 7 easy ways to lower blood sugar levels naturally.

1. Exercise Regularly

Regular exercise can not only improve your blood flow but is an excellent way to control blood sugar. When you are physical activity you will end up consuming lot more of glucose from your muscle cells for providing you energy. When your body consume the glucose from your body itself, it will result in lowering your blood sugar.

Moreover exercising can also help to lower LDL (bad) cholesterol leading to lower blood sugar level. exercise like weight lifting, brisk walking, running, biking, dancing, hiking, swimming would surely help you.

However if you are too busy to go gym a 30 minutes morning walk can also help you or you may consider doing some yoga to improve your health. It is also important to keep a check on your blood sugar levels.

2. Drink Water and Stay Hydrated

Water play an important role in nourishing your body cell and allow them to function properly and flush out the toxins away. Drinking enough water will help your kidneys to flush out excess blood sugar through your urine

According to a study drinking more than thirty-four ounces of water a day can reduce the chances of developing hyperglycemia by twenty-one percent. [1]

Drink approximately 8 glasses of water a day to help prevent this issue from occurring. If water is just too plain for your taste buds, feel free to add some lemon or lime to spice it up a bit. It is also important to remember from sugar-sweetened drinks can raise blood sugar, drive weight gain and increase the risk of diabetes.

Also Read: Benifits of drinking like water.

3. Control Your Carb Intake

Consuming carbohydrate-rich foods like breads, cereals, pastas, white potatoes, and rice quickly turn into sugar within the body. Lowering your overall intake of carbohydrates play an crucial role in balancing blood sugar.

When you consume carbohydrates your body breaks them into sugar (glucose) to provide you with energy and stole the excess sugar in your body as far. However it is also important to consider thet you don't need to cut them out completely (they're still a crucial source of fuel for your body).

According to American Diabetes Association (ADA) it is important to controlling carb intake by counting carbs or using a food exchange system. [2]

Consuming whole food and fresh vegetables, fruits and whole grains like Brown rice, quinoa, buckwheat, amaranth and millets may help you lower your blood sugar.

Also Read: 6 gluten free flour to inventory up your pantry with.

4. Get Enough Quality Sleep

Sleep deprivation  may not only make you feel tired though out the day but can also cause elevated levels of the stress hormone cortisol, which raises blood sugar.

Further not getting enough sleep may also increase appetite and promote weight gain. Sleep can also affect our mood and mental health. On other hand a good night sleep will not only improve glucose metabolism but will also keep you motivated to follow through with your diet and exercise routine.

It is advisable to aim for atleast 6 to 7 hours of healthy and undisturbed sleep  also try to  adopt stress-busting habits such as exercise, meditation, or yoga. 

Also Read: 7 simply tips that can assist you fall asleep quickly.

5. Increase Your Fiber Intake

Fiber are excellent choice to keep your blood sugar under control, as they slows down the digestion of carbohydrates and the absorption of sugar, which means you experience a more gradual rise in your blood sugar level after meals. 

The recommended daily intake (RDI) of fiber is about 25 grams for women per day and 38 grams for men per day . That's about 14 grams for every 1,000 calories. [3]

The best sources of fiber are real, whole foods found in nature such as fruit, vegetables, nuts and seeds. Try to incorporate more plant rich diet as they naturally have a very low glycemic index and contain important phytonutrients essential to balancing blood sugar.

Also Read: A way to end Sugar, 6 hints so as to make sugar detox simple.

6. Lose Some Weight

Being overweight even a little bit can have a negative impact on your health. When you are overweight your body's fat cell encourage your body to simply  store glucose, instead of converting it to energy. That not only increase fats in your body but also  decrease your body’s ability to use insulin, increasing the chances of pre-diabetes becoming type 2 diabetes.

A weight loss of five to seven percent can help regulate blood sugar and significantly reduce your chances of developing type two diabetes. [4]

Maintain a healthy weight will help improves cardiovascular health, decreases the use of diabetes, hypertension, and lipid-lowering medications. Further loosing weight will also uplift your mood and make you feel good.

Also Read: 6 delicious smoothies for weight loss.

7. Monitor Your Blood Sugar Levels

Monitoring your blood sugar is really essential to make sure you are ready to take action when your blood sugar level spikes up. Regularly monitoring your levels will also allows you to adjust dietary or lifestyle changes you may have recently made.

There is no particular cure for diabetes, that’s why it is important for you to act now to lower your blood sugar levels and reduce the risk of developing type 2 diabetes.

If you can measure the blood sugar you can manage it. However it is advisable to consult your doctor, as they might help you suggest some better treatment to prevent blood sugar level from spiking up.

Also Read: 7 food that can lower your blood sugar level.

A Word From Healthyngreat

A high blood sugar can result in numbers of disease from cardiovascular disease to dementia and mood disorders. It becomes really important for you to take action and consult your healthcare expert, for getting better treatment.

Moreover following these lifestyle change in your life may help you lower your blood sugar level. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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