The high level of blood sugar occurs when your body can not transport blood sugar efficiently to cells. If nothing is done, it can lead to diabetes.
A 2012 study found that between 12 and 14 percent of American adults had type 2 diabetes, while between 37 and 38 percent were classified as prediabetic.
This means that 50% of all adults have diabetes or prediabetes.
Here are 12 easy ways to naturally lower your blood sugar: 1. Exercise regularly Regular exercise can help you lose weight and increase insulin sensitivity. A higher sensitivity to insulin means that your cells can better use the available sugar in the bloodstream. Exercise also helps muscles use blood sugar for muscle contraction and energy. If you have trouble controlling your blood glucose, you should check your blood levels regularly. This will help you understand how you react to different activities while keeping your blood sugar levels too high or too low. Weightlifting, fast walking, running, cycling, dancing, hiking, swimming and much more
2. Control your carbohydrate intake Your body breaks down carbohydrates into sugars (mainly glucose), and insulin then moves sugars to cells. When you eat too many carbohydrates or have insulin problems, this process fails and your blood sugar level increases.
However, you can do several things about it. The American Diabetes Association (ADA) recommends controlling carbohydrate intake by counting or using a food exchange system.
Some studies have shown that these methods can also help you plan your meals properly, which can further improve your blood sugar control.
Many studies also show that a diet low in carbohydrates helps lower blood sugar levels and prevents spikes in blood sugar.
In addition, a low carb diet can help control blood sugar in the long term.
3. Increase your fiber intake Fiber slows the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual increase in blood sugar.
In addition, the type of fiber you consume can play an important role. There are two types of fiber: insoluble and soluble. Although both are important, it has been shown that soluble fiber reduces blood sugar.
In addition, a diet high in fiber can help control type 1 diabetes by improving blood glucose control and reducing blood sugar.
Foods rich in fiber include vegetables, fruits, legumes and whole grains. The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. It’s around 14 grams per 1,000 calories.
4. Drink water and stay hydrated. Drinking enough water can help keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps the kidneys to eliminate excess blood sugar through the urine. An observational study showed that people who drank more water were less likely to develop high blood sugar levels. Drinking water regularly rehydrates the blood, decreases the level of sugar in the blood and reduces the risk of diabetes Keep in mind that water and other non-caloric beverages are the best. Sugary drinks increase blood sugar, accelerate weight gain and increase the risk of diabetes.
5. Implement Portion Control The control of the portions helps to regulate the intake of calories and can lead to weight loss. Therefore, controlling your weight promotes a healthy glycemia and reduces the risk of developing type 2 diabetes.
Controlling the size of your portions also helps reduce caloric intake and spikes.
Here are some useful tips to control the portions: • Measure and weigh portions. • Use smaller plates. • Avoid restaurants at will. • Read food labels and check portion sizes. • Keep a food diary. • Eat slowly.
6. Choose foods with low glycemic index. The glycemic index has been developed to evaluate the body’s glycemic response to carbohydrate-containing foods.
The amount and type of carbohydrate determines the impact of a food on blood sugar. Low glycemic index foods have been shown to reduce long-term blood glucose in type 1 and 2 diabetics. Although the glycemic index of foods is important, the amount of carbohydrates consumed is also important. Low glycemic index foods include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, sweet potatoes, most fruits and vegetables. Vegetables without starch.
7. Control of stress levels.
Stress can affect your blood sugar. Hormones such as glucagon and cortisol are secreted during stress. These hormones increase the level of sugar in the blood.
One study showed that exercise, relaxation and meditation significantly reduced student stress and blood sugar. Exercises and relaxation methods, such as yoga and stress reduction based on consciousness, can also correct the problems of insulin secretion in chronic diabetes.
8. Control your blood sugar “What is measured is handled”. Measuring and monitoring blood glucose levels can also help you control them. For example, keeping track of it helps you determine if you need to adjust your meals or medications. It will also help you understand how your body reacts to certain foods. Try to measure your levels every day and keep track of the numbers in a newspaper.
9. Get enough quality sleep Getting enough sleep is a good thing and is necessary for good health. Bad sleep habits and lack of rest also affect blood glucose and insulin sensitivity. They can increase appetite and promote weight gain.
Lack of sleep decreases the release of growth hormones and increases cortisol levels. Both factors play an important role in the control of blood sugar.
In addition, a good sleep depends on both quantity and quality. It is better to get enough sleep every night.
10. Eat foods rich in chromium and magnesium. High blood sugar levels and diabetes have also been associated with micronutrient deficiencies. Examples include mineral deficiencies of chromium and magnesium.
Chromium is involved in the metabolism of carbohydrates and fats. It also helps control blood sugar and a chromium deficiency can predispose you to carbohydrate intolerance.
However, the mechanisms behind this are not completely known. The studies also report mixed results. Two studies in diabetic patients have shown that chromium has beneficial effects in the long-term control of blood glucose. However, another study showed no benefit.
Foods rich in chromium include egg yolks, whole grain products, high quality cereals, coffee, nuts, green beans, broccoli and meat.
It has also been shown that magnesium has a beneficial effect on blood glucose, and magnesium deficiency has been associated with an increased risk of developing diabetes.
In one study, the risk of developing diabetes was reduced by 47% among those who consumed the highest amount of magnesium.
However, if you already eat a lot of magnesium-rich foods, you probably will not get any supplement. Foods rich in magnesium include dark leafy vegetables, whole grains, fish, dark chocolate, bananas, avocados and beans.
11. Eat Fenugreek seeds are an excellent source of soluble fiber, which can help control blood sugar levels. Many studies have shown that fenugreek can effectively reduce blood sugar levels in people with diabetes. It also helps reduce fasting glucose and improve glucose tolerance.
Although not as popular, fenugreek can be easily added to baked goods to help treat diabetes. You can also make fenugreek flour or infuse it into tea.
Fenugreek seeds are also considered one of the safest plants for diabetes.
The recommended dose of fenugreek seeds is 2 to 5 grams per day. 12. Lose Weight It goes without saying that maintaining a healthy weight will improve your health and prevent future health problems.
Weight control also promotes healthy blood glucose and reduces the risk of diabetes. Even a 7% reduction in body weight can reduce your risk of diabetes by up to 58%, and it seems to work even better than medications.
In addition, these reduced risks can be maintained over the years. You should also consider your waistline, as this may be the most important factor related to weight to estimate your diabetes risk.
A measurement of 88.9 cm (35 inches) or more for women and 101.6 cm (40 inches) for men is associated with an increased risk of insulin resistance, hyperglycemia and diabetes. two.
Having a healthy waist can be even more important than your total weight.