10 Natural and Easy Ways to Lower Blood Sugar Levels

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Blood sugar, or glucose, is the main sugar found in your blood. It comes from the food you eat and is your body's main source of energy. If your blood sugar is below the normal blood sugar level, you are having low blood sugar, also called hypoglycemia.

On the opposite, Hyperglycemia, or high blood sugar, occurs when there is too much sugar in the blood. Associated with diabetes, it can cause many serious problems, including:

Thirst

Headaches

Trouble concentrating

Blurred vision

Frequent peeing

Fatigue (weak, tired feeling)

Weight loss

Vaginal and skin infections

Slow-healing cuts and sores

Nerve damage causing painful cold or insensitive feet, loss of hair on the lower extremities, or erectile dysfunction

Stomach and intestinal problems such as chronic constipation or diarrhea

Damage to your eyes, blood vessels, or kidneys

Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life-threatening complications.

Here are 10 easy and evidence-backed ways to naturally lower your blood sugar levels.

1: regular exercise

Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity, which means that your cells can use the available sugar in your bloodstream.

2: manage carb intake

Your body breaks carb down into sugars. If you eat too many carbs, this process fails and the blood sugar level can rise. Therefore, the American Diabetes Association (ADA) recommends people with diabetes manage their carb intake by counting carbs and being aware of how many they need.

3: eat more fiber

Fiber can slow carb digestion and sugar absorption, eat more fiber can help lower your blood sugar levels.

4: drink water and stay hydrated

Drinking enough water can help your kidney flush out excess sugar through urine.

It may rehydrate the blood and lower blood sugar levels, reducing diabetes risk.

5: implement portion control

Portion control can help you know your calorie intake and help maintain a moderate weight. This can promote healthy blood sugar levels.

Tips for managing portion sizes:

Use smaller plates

Eat slowly

Read food labels and check the serving sizes

6: eat foods with low glycemic index

The glycemic index (GI) measures how quickly carbs break down and your body absorb them. This affects how rapidly your blood sugar levels rise.

7: manage your stress level

Studies have proved that your body secretes hormones when stressed, which cause blood sugar level rise. Exercise and relaxation like yoga can help reduce stress.

8: monitor blood sugar levels

Using a portable blood sugar meter is fine. Keeping tracking allows you to determine whether you need to adjust your meals or medication.

9: have enough quality sleep

Quality sleep can help reduce the risks of increasing appetite and gaining weight. Also, sleep deprivation raised levels of the hormone cortisol, which plays an important role in blood sugar management.

Tips on improving the quality of sleep:

follow a sleep schedule

avoid caffeine and alcohol late in the day

get regular exercise

cut down on screen time before bed

keep your bedroom cool

limit your naps

create a bedtime routine

use soothing and calming scents such as lavender

avoid working in your bedroom

take a warm bath or shower before bed

try meditation or guided imagery

10: eat foods rich in chromium and magnesium

Chromium is involved in carb and fat metabolism. It can potentiate the action of insulin, thus aiding blood sugar regulation.

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These messages are for mutual support and information sharing only. Always consult your doctor before trying anything you read here.
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