Blood Sugar Levels

Diabetes, a condition that can result in heart attack, heart failure, stroke, and kidney failure, is linked to hyperglycemia which is high blood sugar.

High blood sugar results when your body does not create or utilize enough insulin. Studies have shown that 13% of Americans are affected by the condition, while 25% of individuals aged 65 and above are affected.

However, there are easy actions you may take to lower your blood sugar levels naturally:

1. Regular exercise

Regular exercise can improve insulin sensitivity and help you maintain and achieve a healthy weight. Your cells can use the present sugar in your bloodstream more efficiently if your insulin sensitivity is increased.

Exercise snacks refer to taking a brief break from sitting down every 30 minutes during the day. Some advised workouts are light walking or easy resistance exercises like squats or leg raises.

Weightlifting, brisk walking, jogging, biking, dancing, hiking, swimming, and more are additional beneficial forms of exercise. An active lifestyle is better than any passive one that helps you get up and move regularly, regardless of intensity.

2. Limit your calorie intake.

Your carbohydrate intake significantly impacts your blood sugar levels.

When you consume carbohydrates, your body transforms them into sugars, mainly glucose. Insulin helps your body use and store this glucose for energy. However, if you consume too many carbs or have problems with insulin, your body may struggle to manage blood glucose levels effectively.

Because of this, the American Diabetes Association (ADA) suggests that patients with diabetes control their carb intake by keeping track of how much they consume and counting them.

According to certain research, doing this will help you properly plan your meals, which will help you manage your blood sugar levels even better. The results of numerous research also support the notion that a low-carb diet lowers blood sugar levels and prevents blood sugar rises.

It’s crucial to understand that low-carb and low-carbohydrate diets are not equivalent. When monitoring your blood sugar, you can still consume some carbohydrates.

3. Consume more fibre

Fibre ensures a more gradual rise in blood sugar levels by delaying carbohydrate digestion and sugar absorption. Fibre comes in two varieties: soluble and insoluble.

Both are significant; however, soluble fibre has been specifically demonstrated to help with blood sugar control, while insoluble fibre hasn’t.

Consuming a diet high in fibre can improve your body’s calibre to regulate blood sugar levels and minimize instances of low blood sugar. You might be able to better manage type 1 diabetes with this.

4. Keep hydrated by drinking water.

You can control and have healthy blood sugar levels by drinking enough water. Additionally to avoiding dehydration, it aids in the kidneys’ ability to eliminate any extra sugar in the urine.

Studies have shown that people consuming more water can have a lower risk of getting high blood sugar levels. Regular water consumption may help the body rehydrate, regulate blood sugar levels, and lessen the risk of developing diabetes.

5. Use portion management

You can limit your calorie intake and keep a healthy weight by controlling your portions. Thus, it has been demonstrated that weight management lowers the risk of acquiring type 2 diabetes and makes it easier to maintain healthy blood sugar levels. Keeping an eye on your serving amounts also aids in avoiding blood sugar rises.

6. Opt for low-glycemic-index foods.

The glycemic index (GI) measures the speed at which your body processes carbohydrates and how quickly they break down after digestion. Your blood sugar levels rise more slowly as a result.

According to their GI rating, foods can be categorized as low, medium, or high GI on a scale of 0 to 100. Foods with a GI score of 55 or lower are considered to have a low GI ranking.

The kind and quantity of carbohydrates you consume both affect how a portion of food affects your blood sugar levels. Particularly, it has been demonstrated that consuming low-GI meals lowers blood sugar levels in people with diabetes.

7. Make an effort to control your tension.

Your blood sugar levels are impacted by stress. Blood sugar levels increase when you’re under stress because your body releases the chemicals glucagon and cortisol.

According to a study done on a group of students, exercise, relaxation, and meditation dramatically reduced tension and lowered blood sugar levels.

Practising yoga and mindfulness-based stress reduction can potentially enhance insulin secretion in those experiencing chronic diabetes.

8. Keep track of your blood glucose levels:

You can keep better control of your blood sugar levels by monitoring it. A glucometer, often a portable blood glucose meter, can perform this at home. Please discuss this decision with your doctor.

Keeping track of your diet and medication can help determine if any changes are necessary. Additionally, it teaches you about how your body responds to certain foods.

Consider taking frequent daily measurements of your levels and recording the results in a log. Additionally, monitoring your blood sugar in pairs may be more beneficial, such as before and after an activity or two hours after a meal.

9. Ensure you get enough rest.

It feels great and is essential for good health to get enough sleep. Getting enough sleep and maintaining healthy sleep habits is important because not doing so can affect how your body processes insulin and blood sugar levels, increasing your chances of developing type 2 diabetes. Poor sleep can also make you feel more hungry and lead to weight gain.

Additionally, lack of sleep causes cortisol levels to rise, which is important for controlling blood sugar levels.

Getting enough sleep involves both amount and quality. Adults are advised by the National Sleep Foundation to make sure of having at least 7-8 hours of good sleep each night.

10. Consume meals 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 couple of examples.

The metabolism of carbohydrates and fats involves chromium. It might enhance the effects of insulin, which would help with blood sugar management.

11. Consume foods high in probiotics.

Improved blood sugar management is one of the many health advantages of probiotics, which are beneficial bacteria. According to research, persons with type 2 diabetes who use probiotics may have reduced fasting blood sugar levels, glycated haemoglobin (HbA1c), and insulin resistance.

Interestingly, studies have shown that persons who ingest different species of probiotics for a minimum of 8 weeks see greater changes in blood sugar levels.

What more can you do to control the levels of my blood sugar?

Maintaining a good weight, eating a healthy diet rich in vegetables and fruits, and engaging in regular exercise can all be beneficial.

Other advice is:

Monitor your blood sugar levels to know what causes it to rise or fall. It’s important to have regular meals and eat at consistent intervals. Don’t skip meals.

Choose foods lower in salt, sugar, saturated and trans fats, and calories.

Keep a record of your meals, beverages, and physical activity.

Instead of soda or juice, sip on water.

Limit your alcohol intake.

Fruit is a healthy sweet treat.

Using the plate technique, for instance, filling half of your plate with non-starchy veggies, a quarter with a grain or starch, and a quarter with lean protein will help you manage your meal quantities.

Conclusion:

There are many natural methods to control your blood sugar levels. Many of them entail lifestyle modifications, such as controlling your weight, stress levels, and sleep quality, exercising, and being hydrated. Your dietary decisions have a role in some of the biggest changes. According to Outlook India, GlucoRedi is a formulation that helps patients with high blood sugar lower their glucose levels efficiently using natural and herbal extracts, which also help lower the body’s insulin resistance. The natural ingredients also help the body fight against diseases that show up due to insulin deficiency in the body.

Before adopting any lifestyle changes or experimenting with new supplements, see your healthcare provider, especially if you struggle to control your blood sugar or are currently taking medication.