10 Science-Proven Ways To Lower Your Blood Sugar – Consistent high sugar levels (diabetes) can be dangerous and may lead to several other health problems. When your sugar level is high, your body will be unable to process your blood glucose and when left unchecked posses a higher health problem.
Research showed that individuals over the age of 18 with diagnosed and undiagnosed diabetes in the United States are 30,2 million. The figure is between 27.9% and 32.7% of the inhabitants.
There exist various types of diabetes that may happen, and the sort depends on how you manage the situation. Not all types of diabetes are caused by an overweight individual or by an inactive lifestyle. Some are actually from infancy. For better health, it is often important to check your blood sugar level and do the following when your sugar level is high.
10 Ways To Lower Blood Sugar Level Naturally
1. Avoid Dehydration
Water contributes to the dissolution of minerals and nutrients, making them more available to the body. It also enables the removal of waste. In balancing fluid concentrations, it helps your kidneys flush out the excess blood sugar through urine. Water is highly essential to human body. It helps the body remain hydrated. Therefore drinking enough water may help you keep your blood sugar levels within healthy limits.
An observational study showed that those who drank more water were less likely to develop elevated concentrations of blood sugar. Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk. While you are keeping the body hydrated, avoid taking artificially sweetened drinks, they are likely to affect your sugar level and gain you more weight.
2. Balance your Carbs Consumption
When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source.
Eating excess carbs than the body requires should be discouraged because it may raise your blood sugar level. However, Study by American Diabetes Association (ADA) proposes that carb consumption be controlled by counting carbs or using a food exchange scheme.
Another study discovered that these techniques can also help you schedule your meals properly to further enhance the control of blood sugar.
3. Eat High Fiber Concentrated Foods
Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, instead, it passes through the body undigested.
Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. In addition, it is important to be conscious and intentional about the type of fiber you eat not all fiber is good enough for you to eat.
Eat foods that have high concentrations of fiber content such as vegetables, fruits, legumes, and whole grains. Studies have shown that high fiber concentrated foods help to keep type1 diabetes in check
However, there are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been proven to lower blood sugar levels
4. Regular Exercise
Excises like weight lifting, brisk walking, running, biking, dancing, hiking, swimming, etc may assist you to lose weight and boost sensitivity to insulin. Enhanced insulin sensitivity implies that the sugar available in your bloodstream can be better used by your cells. For energy and muscle contraction, exercise also enables your muscles to use blood sugar.
If you have uncontrollable blood sugar issues, endeavor to check sugar level regularly. This will assist you to learn how to react to various operations and maintain your blood sugar levels from either becoming too high or too low (Source).
5. Implement Portion Control
To regulate the consumption of calories and maintain a healthy weight, you have to deploy portion control. Maintaing a healthy therefore promotes healthy blood sugar levels and the risk of developing type 2 diabetes has been shown to be reduced.
Monitoring your serving sizes also helps to reduce the intake of calories and subsequent spikes of blood sugar. It is good to measure and weigh portions with smaller plates and then eat slowly.
6. Go for Foods With a Low Glycemic Index
The glycemic index was created to examine the body’s blood sugar response to foods that contain carbs Both the amount and type of carbs determine how a food affects blood sugar levels. Research has shown that eating low-glycemic-index foods can reduce long-term blood sugar levels in type 1 and type 2 diabetics.
While the glycemic food index is essential, the quantity of carbs eaten also counts Foods with a small glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, maize, yams, most fruits, and non-starchy vegetables.
7. Manage Stress Properly
Stress can affect every aspect of your health including blood sugar levels if not well managed. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause a rise in blood sugar level.
One study showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels for students.
Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes.
8. Regular Routine check
Always go for a routine check and keep track of your sugar level. keeping track helps you determine whether you need to make adjustments in meals or medications. It will also help you find out how your body reacts to certain foods. Try measuring your levels every day, and keeping track of the numbers in a log.
9. Get Enough Rest and Quality Sleep
Having good quality sleep and rest is essential to your body, healthy sleep has significant impacts on your sugar concentrations.
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an 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; researchers recommended 6 to 10 hours of sleep.
10. Avoid Being Overweight
It’s probably not new that maintaining a healthy weight and waistline will improve your health and prevent future health problems. Weight control also promotes healthy blood sugar levels and has been shown to reduce your risk of developing diabetes. Even a 7% reduction in body weight can decrease your risk of developing diabetes by up to 58%, and it seems to work even better than medication.
You should also be conscious of your waistline, as it is perhaps the most important weight-related factor for estimating your diabetes risk.
Your body may be unable to process the glucose in your body when you don’t do what is required to keep it at bay. Moreover, the steps above can guide you to maintaining and controlling your sugar level by making sure you eat the right food, have quality sleep time and exercise regularly.
A: There are several drinks that can help bring down blood sugar levels, including: water, Certain herbal teas such as green tea, chamomile tea etc, Apple cider vinegar, Low-sugar smoothies, and Kombucha.
A: When blood sugar levels are high, there are several steps you can take to help bring them back down such as drinking plenty of water, exercising, taking medication, resting, checking for ketones and adjusting your diet.
A: A dangerous level of blood sugar depends on the context and individual circumstances. In general, a blood sugar level that is too high or too low can be dangerous for a person’s health.
For people with diabetes, blood sugar levels that consistently exceed 250 mg/dL (13.9 mmol/L) can be dangerous and increase the risk of complications such as diabetic ketoacidosis, a potentially life-threatening condition. Similarly, blood sugar levels that drop below 70 mg/dL (3.9 mmol/L) can lead to hypoglycemia, which can cause confusion, seizures, or loss of consciousness.