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Easy Ways to Lower Blood Sugar Naturally.

Let’s talk about blood sugar management today. Sounds boring, huh? Not at all, really. Done right, taking steps to lower blood sugar can be highly empowering. Sweet numbers on a blood sugar log will bring a smile to your face faster than an ice cream cone in July.
I know a lot of you who take pills for your diabetes feel powerless to change a high blood sugar reading, so you’d rather not know that your sugar is high—but there are things you can do to lower your blood sugar that don’t involve opening your medicine cabinet. Here are my  tips for lowering blood sugar:

* Have A Cup Of Green Tea-:

Replace sugary beverages with green tea is a good way to cut calories, save carbs, and control blood sugar levels. It can improve the insulin sensitivity, though the evidence is not strong enough to make solid recommendation. In fact, a large number of people reflected that they see an improvement in their blood sugar levels and overall health after consuming green tea for a period.

* Get more high-quality shut-eye-:

Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says.
Healthy volunteers who didn’t get enough sleep for several nights in a row had higher blood levels of fatty acids, which reduced the ability of insulin to regulate blood sugar, the researchers found.
Aim for at least 7 hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations:
*Sleep in a cool, dark room.
*Exercise early, and not within 3 hours of bedtime.
*Go to bed and wake up at the same time each day.
*Don’t look at screens for at least an hour before bedtime, including TV, tablets, cell phones and computers.
[For more advice, check out these doctor-recommended sleep tips.

* Fix Your Diet Composition-:

In addition to calorie restriction, another powerful tool to help you lose weight is diet composition. Research states that improving the makeup of your diet reduces the incidence of diabetes by up to 87%
It notes 3 main issues with diet composition associated with type 2 diabetes. These are:

  • Low fiber intake
  • High trans fat and low unsaturated fat consumption
  • Absence of or excess alcohol
It also estimates that over 90% of the general population have at least one of these risk factors. Thus, fixing these issues will help you lower your risk of high blood sugar and diabetes.
For those who have a hard time losing weight, adjusting your diet’s composition may be the answer.

* Eat Foods Of High-Fiber Content-:

When it comes to tips on how to control blood sugar levels at home, fiber-rich foods will be the first thing listed. Although diet that contains high fiber content does not provide too much nutrients or calories, it impacts positively our blood sugar. The soluble fiber that is soluble in the water is able to stabilize the blood sugar levels by slowing the carbohydrate absorption and boost the blood sugar regulation as well as lower the insulin requirements. Insoluble fiber, in contrast, does not soluble in water might enhance the waste eradication and help to prevent the condition of constipation. It is good for you to consume both fiber-rich foods and non-fiber carbs, like starch or sugar. Just concentrate on low-carb and food of non-starchy fibers, such as kale, spinach, broccoli, green beans. Other rich sources of fiber are corn, potatoes, peas, beans, lentils, whole grains, and cereals. Nevertheless, they are higher in starchy carbs.

* Never skip Breakfast-:

We’ve all heard that breakfast is the day’s most important meal. This is especially true for those who have diabetes. After fasting 8-12 hours, your body needs food to balance blood sugar levels and injected insulin from the previous night.
A high-protein breakfast may help women maintain better glucose control, according to 2014 University of Missouri research.
In the study, women aged 18-55 years old consumed meals with similar calories, fat, and fiber contents — but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they ate breakfast.
The best breakfasts contained 39 grams of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast can help overweight people with type 2 diabetes shed extra pounds. Of the 4,000 participants In the National Weight Control Registry who maintained at least a 30-pound weight loss for about 5.5 years, almost all said they ate breakfast daily.

* Make Exercise a daily Habit-:

Exercise is something everyone should do. The human body is designed to move. Unfortunately, the digital age has made this more difficult.
Physical activity of any kind helps the body use up glucose. This prevents it from accumulating in your bloodstream causing high blood sugar. Additionally, exercise helps you lose weight. It also aids in improving cholesterol and blood pressure levels.
Danish researchers note that the 80 to 95% risk increase of diabetes caused by obesity can be mitigated by physical activity. They recommend a Physical Activity Level (PAL) value of at least 1.8, which is being moderately active. This PAL level amounts to around an hour a day of physical activity or exercise, like the weight lifting or jogging.

* Start Drinking-:

I want you to start drinking. A lot. Of water. (Sorry for the letdown.) In fact, I want you to drink only water. Never, ever, ever drink a calorie. Stick with water, and drink a lot of it. It’s good for you, and like an early salad, water can help keep hunger at bay. I’d also like you to avoid diet sodas, at least on a regular basis. Though they don’t have any calories, diet sodas cause folks who drink a lot of them to have a harder time losing weight. 

* A Glass of Red Wine-:

Many kinds of alcohol have the effect of lowering overall blood sugar levels (beer may have the opposite effect because of the total carbohydrate content). Red wine lowers your blood sugar by preventing the absorption of glucose by the intestines. Keep in mind that alcohol is not an effective long term blood glucose control, because it can contribute to the build-up of liver fat.

* Get Moving:-

Exercises can result in heightened sensitivity to insulin. This is because your cells absorb more glucose, thereby leading to less glucose in the bloodstream. Besides, exercise is a great way to lower your blood glucose rapidly while still improving your overall health naturally. Include moderate exercise in your daily activities will assist people in preventing and managing diabetes. It is estimated that about 30 to 60 minutes of working out can provide the incredible benefits for the blood sugar levels control. Spend at least a few minutes each day on exercising like walking on your lunch break and taking the stairs instead of the elevator. 

* Manage Stress-:

Stress wreaks havoc on your health. It also raises your blood sugar levels. This is because of the hormones your body secretes when stressed.
Stress causes your adrenal glands to increase production of hormones. These include adrenaline and cortisol. The stress hormones in turn, cause your liver to secrete glucose back into your bloodstream. This excess rush of glucose is what gives you extra energy. It also lets you focus better, have more strength, and be more alert alertness during emergencies.
With chronic stress, you’re in a constant state of hyper-alertness. This keeps your blood glucose levels high. As a result, it increases your risk of diabetes over time.
Yoga, meditation, exercise and stress management are some ways to prevent rising blood sugar from stress.

* Stop Smoking-:

Cigarettes and cigarette smoke contain over 7,000 toxic chemicals. These include nicotine, lead, arsenic, ammonia, formaldehyde and hydrogen cyanide. What’s worse is, everyone around the smoker is affected.
Besides harming your lungs, smoking also increases blood sugar. Each time you breathe in cigarette or tobacco smoke, be it as the smoker or from second-hand smoke, you experience a rise in blood glucose levels.
A study reveals that both diabetics and non-diabetics saw increases in their blood sugar levels after smoking cigarettes. Additionally, a second round of smoking resulted in an even higher increase in blood glucose.
The study did note that nicotine free cigarettes didn’t cause an increase in blood sugar levels. The same was true for smoking tobacco cigarettes without inhaling the smoke.

What do you do when you need to lower your blood sugar?

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