1. Health & Lifestyle

10 Easy Ways to Lower Blood Sugar Levels Naturally

Abha Toppo
Abha Toppo
Blood Sugar Test

Diabetes is increasing all over the world and may rise even further. According to International Diabetes Federation (IDF), there will be 578 million adults with diabetes by 2030 & 700 million by 2045.

If a person has diabetes, his body will not produce adequate insulin or it will not use the insulin properly hence in this situation, glucose accumulates in the blood. High levels of blood glucose can cause many symptoms, starting from tiredness to heart disease.

One of the best and easiest way to control blood sugar is to eat a healthy food. It must be noted that foods & drinks that the body absorbs gradually are best because they do not cause spikes & dips in blood sugar.

How to Control Blood Sugar Levels Naturally?

Here are some easy ways to lower blood sugar levels naturally;

Exercise regularly

If you exercise regularly, it will help you in maintaining a moderate weight & increase insulin sensitivity. Increased insulin sensitivity means the cells are better able to utilize the available sugar in the bloodstream. Exercise will also help muscles use blood sugar for energy and muscle contraction.

Manage carbohydrate intake

Managing carbohydrates is very important for diabetics. If you eat too many carbs or have insulin-function problems then your blood glucose levels can rise. Several studies have shown that a low carb diet helps in reducing blood sugar levels & prevent blood sugar spikes.

Dr. Neelam Bansal, Deputy Medical Officer, NHPC Ltd., Faridabad says that people with diabetes should eat 4-5 small meals during the day instead of three large meals. She also recommended them to increase protein diet, reduce intake of carbohydrates and drink lots of water to keep body hydrated.

Drink enough water

If you drinking enough water it will keep your blood sugar levels in healthy limits. Besides preventing dehydration, it will help the kidneys flush out the excess sugar via urine. Drinking water helps rehydrate blood, lower blood sugar levels & may reduce risk of diabetes.

Manage stress levels

Remember that stress can affect your blood sugar levels. Hormones like glucagon & cortisol are secreted during stress. And these hormones may increase blood sugar levels.

Get quality sleep

Getting proper sleep is important for good health. Lack of rest and poor sleeping habits can also affect blood sugar levels & insulin sensitivity. This will increase your appetite & promote weight gain

Increase fiber intake

Fiber slows carbohydrate digestion & sugar absorption. Hence, it promotes a more gradual increase in blood sugar levels. Foods that are high in fiber are – fruits, vegetables, legumes and whole grains etc.

Eat foods with low glycemic index

The glycemic index basically measures how we digest foods that affects the rate at which blood sugar levels rise. The amount as well as type of carbs determines how a food affects the blood sugar levels.  Foods with a low to moderate glycemic index are – barley, yogurt, oats and beans etc.

Maintain Moderate Weight

Weight management helps in promoting healthy blood sugar levels and reduces the risk for developing diabetes.

Monitor blood sugar levels

Measuring as well as monitoring blood glucose levels will help you better manage your sugar levels. Try to measure your levels daily and keep a track of the numbers in a register.

What is the normal range for blood sugar?

A blood sugar level less than 140 mg/dL is normal. If it is above 200 mg/dL after two hours then it indicates diabetes.

To conclude, always talk to your doctor or medical adviser before trying new supplements or making lifestyle changes.

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