How to Lower Blood Sugar
What Cause High Blood Sugar
The most frequent cause of high blood sugar, or hyperglycemia, is diabetes, which needs to be carefully monitored and treated under a doctor's supervision. However, there are numerous straightforward steps you may take to get your blood sugar back to a healthy range.
The hormone insulin, which enables your cells to use the blood sugar that is circulating, is typically produced by your body to control your blood sugar levels. As a result, insulin is crucial in controlling blood sugar levels. People with diabetes need to maintain their blood sugar levels very carefully since long-term high blood sugar can cause serious problems that can be life-threatening.
When your blood sugar level is high but not high enough to be diagnosed as diabetes, you have prediabetes.
Exercise
The quickest natural way to lower your blood sugar is through exercise. Exercise boosts the body's capacity to turn glucose into energy and reduces insulin resistance.
Your cells use glucose for energy during muscular contractions whether insulin is present, which lowers blood sugar. The effects of exercise last for at least 24 hours afterward. Consider routinely testing your blood sugar levels before and after exercise if you struggle to control it.
By doing so, you can better understand how you react to certain activities and prevent your blood sugar levels from swinging too high or low. Exercise snacks simply refer to taking a brief break from sitting down every 30 minutes during the day. Light walking or easy resistance exercises like squats or leg raises are a few of the advised workouts.
Weightlifting, brisk walking, jogging, biking, dancing, hiking, swimming, and more are additional beneficial forms of exercise to lower blood sugar. Any action that frequently gets you moving is better than a sedentary lifestyle, regardless matter how intense it is.
When to Stop
Before engaging in physical exercise, individuals with blood sugar levels greater than 240 mg/dL should check their urine for ketones. Don't exercise if there are ketones in the blood. Ketones are produced when the fat that has been stored is burned for energy.
When there is insufficient insulin in your bloodstream to allow blood sugar to enter cells, your liver begins to break down fat. DKA can occur when an excessive number of ketones are quickly generated. In this condition, ketones may raise your blood sugar level, necessitating intravenous fluids to bring it back into balance.
Drink Water
Water is essential for managing diabetes since it aids in the body's glucose excretion. Therefore, maintaining lower blood sugar levels requires remaining adequately hydrated. You need more water (or unsweetened liquids) than usual to help your kidneys drain the extra sugar out of your body through urination when you have hyperglycemia.
According to a study of observational studies, people who drank more water were less likely to experience high blood sugar levels. Regular water consumption may rehydrate the blood, lower blood sugar levels, and lower the chance of developing diabetes.
Remember that the greatest beverages are water and others with no calories. Avoid foods that are sugar-sweetened because they can cause blood sugar to rise, weight gain, and increase the risk of diabetes. According to the Centers for Disease Control and Prevention, the recommended daily fluid intake varies depending on things like age, sex, pregnancy, and nursing status. You should drink more if you sweat a lot when working out or otherwise exerting yourself. You could require less, though, if you take drugs that make you retain fluids.
Limit your carbohydrate consumption
Your blood sugar levels are significantly impacted by the number of carbohydrates you consume. Carbs are converted by your body into sugars, primarily glucose. Insulin then assists your body in using and storing it for energy. French fries, coke, and white rice all have a quicker rate of digestion.
Your blood sugar levels increase as your body swiftly absorbs the energy they supply. Due to this, the American Diabetes Association (ADA) advises patients with diabetes to control their carb intake by measuring their intake and understanding how many they require to lower blood sugar.
According to some research, doing this will help you properly plan your meals, which can further lower blood sugar. Pizza, white potatoes, potato chips, and pasta are more examples of simple carbs. It's crucial to understand that low-carb and no-carb diets are not equivalent.
When keeping an eye on your blood sugar, you can still consume some carbohydrates. However, choosing whole grains in place of processed grains and refined carbohydrates offers better nutritional value while you lower blood sugar levels.
Pick foods that have a low glycemic index
The glycemic index (GI) gauges how quickly your body consumes carbohydrates and how quickly they break down after digestion. The rate at which your blood sugar levels rise is impacted by this. Foods are classified as low, medium, or high GI according to the GI, which rates them from 0 to 100. Foods with a low GI score have a ranking of 55 or less.
The quantity and kind of carbohydrates you consume both affect how food affects your blood sugar levels. Particularly, eating low GI meals has been demonstrated to lower blood sugar levels in diabetics.
Foods with a low to moderate GI include, for instance:
Bulgar
Barley
Greek yougart without sugar
Oats
Beans
Lentils
Legumes
Vegetables that aren't starchy
Whole-wheat pasta
Additionally, incorporating protein or healthy fats lower blood sugar and increases following a meal.
Your blood sugar levels may be impacted by stress
Your body releases the hormones glucagon and cortisol in response to stress, which raises blood sugar levels. Chronic stress causes chemicals to be released that interfere with insulin function.
Additionally, it can weaken your immune system, which can make diabetes symptoms worse. Exercise, relaxation, and meditation dramatically reduced stress and lower blood sugar levels, according to a study that involved a group of students.
Yoga and mindfulness-based stress reduction are two exercises and relaxation techniques that may help persons with chronic diabetes improve their insulin secretion. Try mindfulness exercises, deep breathing, meditation, and yoga to reduce your stress levels.
Take in Fiber
Another nutrient you should monitor for blood sugar control is fiber, and in this case, the more the better! Your blood sugar may be stabilized with its aid. Fiber promotes a more gradual rise in blood sugar levels by delaying carbohydrate breakdown and sugar absorption. Fiber comes in two varieties: soluble and insoluble.
Whereas both are significant, soluble fiber has been specifically demonstrated to benefit blood sugar management while insoluble fiber has not. According to the Mayo Clinic, fiber can be found in plant-based meals including raspberries, peas, and whole grains.
Another excellent source of fiber is beans. According to a study published in the Archives of Internal Medicine, people with type 2 diabetes who consumed at least a cup of legumes (beans, chickpeas, and lentils) every day for three months had lower blood sugar levels as determined by the A1C test.
Additionally, beans are a fantastic source of folate, which has been linked to a lower risk of cardiovascular disease, a major complication of diabetes.
Among the foods high in fiber are:
Fruits
Vegetables
Legumes
Whole grains
Never miss breakfast
Everyone has heard that breakfast is the most significant meal of the day. Those who have diabetes should be aware of this. It's crucial to have breakfast, especially if you want to reduce your risk of hypoglycemia and prevent dangerous highs from excessive fasting.
According to studies from The University of Missouri-Columbia, a high-protein breakfast has an advantage over breakfasts that are strong in carbohydrates. In the study, meals with comparable calorie, fat, and fiber contents—but varying protein contents—were consumed by women ages 18 to 55.
For four hours following breakfast, researchers measured the individuals' blood levels of glucose and insulin. Additionally, breakfast may aid in weight loss in type 2 diabetics who are overweight.
Maintain a healthy weight
Maintaining a healthy weight lowers your chance of developing diabetes and supports good blood sugar levels. According to research, losing even 5% of your body weight can improve blood sugar control and lessen the need for diabetes medication.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, one of the major causes of insulin resistance, which prevents the blood sugar-lowering hormone from functioning correctly, is carrying about extra weight.
You don't need to set extremely lofty weight-loss objectives either. Keeping a healthy weight will help you lower blood sugar levels and lower your risk of developing diabetes.
More Top-Notch Sleep
It feels great and is vital for good health to get adequate sleep. In reality, lack of sleep and poor sleeping patterns can have an impact on insulin sensitivity and blood sugar levels, raising the risk of type 2 diabetes. Additionally, they may stimulate hunger and encourage weight gain.
A tiny study that was released in Diabetology in February 2015 found that persistent sleep deprivation may increase the risk of type 2 diabetes. The researchers discovered that healthy individuals who slept only four hours three nights in a row had higher blood levels of fatty acids, which diminished insulin's capacity to control blood sugar by roughly 23%. This is one of the ways to lower blood sugar. Obesity, heart disease, and stroke are among the various medical issues that are associated with sleep deprivation.
Sleeping problems? The National Sleep Foundation advises that you heed the following:
In a cold,dark room, sleep.
Alcohol and caffeine should not be consumed right before bed.
Even on weekends, go to bed and get up at the same time every day.
Before going to bed, avoid looking at any screens, including those on your computer, tablet, phone, and TV, for at least 30 minutes.
Think about Including Specific Items in Your Diet
Some numerous foods and plants have known therapeutic qualities.
However, due to a lack of human studies or inadequate sample numbers, the general quality of the data regarding these chemicals is poor. As a result, no firm suggestions can be made on their use. Some of the foods allegedly having effects on diabetes include:
Alcohol from apple cider - Older studies suggest that this component may lower blood sugar levels by delaying your stomach's emptying after a meal.
Cinnamon - By increasing insulin sensitivity and delaying the digestion of carbohydrates in the digestive tract, this spice may lower blood sugar levels. As a result, the blood sugar spike following a meal is tempered. However, more study is required.
Berberine - According to research, this substance lower blood sugar by enhancing the usage of sugar by your tissues, activating the breakdown of glucose by enzymes, and boosting the creation of insulin.
Fenugreek Seeds - There is some evidence that fenugreek may support blood sugar regulation, while further high-quality trials in humans are required.
Finally, unlike how it oversees prescription drugs, the Food and Drug Administration (FDA) does not regulate dietary supplements. As a result, it's critical to buy supplements that have passed an independent lab's tests for ingredient content and purity. It's thought that some foods can lower blood sugar levels. However, more research is needed, and it's possible that they could interact poorly with the diabetes medications you're on.
Consume foods high in magnesium and chromium
Micronutrient deficiencies have been linked to diabetes and high blood sugar levels. Deficits in the minerals magnesium and chromium are a few examples.
The metabolism of carbohydrates and fats involves chromium. It might enhance the effects of insulin, helping to lower blood sugar. Foods high in chromium include:
Meats
Entire grains
Fruits
Vegetables
Nuts
Studies have found a variety of results, and the mechanisms underlying this hypothesized association are not fully understood. Thus, additional research is required.
Blood sugar levels have also been proven to benefit from magnesium. A much lower risk of diabetes is linked to diets high in magnesium.
In contrast, low magnesium levels in diabetics may cause insulin resistance and lowered glucose tolerance. Foods high in magnesium include;
Dark Leafy Greens
Pumpkin and Squash seeds
Whole grains for tuna
Chocolate-covered bananas
Avocados
Beans
Summary
There are numerous natural strategies for you to lower blood sugar levels.
Making lifestyle modifications, such as controlling your weight, stress levels, and sleep quality, exercising, and being hydrated, is something that many of them entail. Having said that, your dietary decisions have a role in some of the biggest changes as well as lowering blood sugar levels.
Before adopting any lifestyle changes or experimenting with new supplements, make sure to see your healthcare provider, especially if you struggle to control your blood sugar or are currently taking medication.
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