Natural Ways to Lower Blood Sugar: A Complete Guide
Blood sugar control is crucial for people with diabetes because uncontrolled blood sugar levels can lead to life-threatening complications such as diabetic ketoacidosis (DKA), heart attack, or stroke. Chronically high blood sugar levels can damage nerves, blood vessels, and vital organs. As a result, one must be familiar with the natural ways to lower blood sugar quickly.
High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes. You have prediabetes when your blood sugar levels are elevated but not high enough to be categorized as diabetes.
Typically, your body regulates blood sugar levels by manufacturing insulin, a hormone that permits your cells to absorb sugar from the bloodstream. As a result, insulin is the most significant blood sugar regulator.
Internal causes of high blood sugar include excessive glucose production by the liver, insufficient insulin production by the body, and ineffective insulin usage by the body. Unhealthy dietary choices, some drugs, a sedentary lifestyle, and stress are examples of external variables that can result in high blood sugar levels.
Natural Ways to Lower Blood Sugar Quickly
According to the Centers for Disease Control and Prevention (CDC), 13 percent of individuals in the United States have diabetes, while another 34.5 percent have prediabetes. This indicates that nearly half of all adults in the United States have diabetes or prediabetes.
Here are some simple techniques that are natural ways to lower blood sugar quickly.
- Exercise regularly. Regular exercise can help you to achieve and maintain a healthy weight while also improving insulin sensitivity. Furthermore, researchers recommend eating so-called “exercise snacks” to lower blood sugar and counter the adverse effects of sitting all day.
- Keep track of your carb consumption. Your carbohydrate intake has a significant impact on your blood sugar levels. The American Diabetes Association (ADA) advises people with diabetes to keep track of their carb intake by counting them and calculating how many carbs they require. Carbohydrates should account for 45 to 65 percent of total daily calories, according to the Dietary Guidelines for Americans. So, if you consume 2,000 calories per day, carbohydrates should account for between 900 and 1,300 of those calories. This equates to 225 to 325 grams of carbs per day.
- Not all carbohydrates are the same so be sure you understand that complex carbs, the ones that contain fiber and those foods that are barely or wholly unprocessed. A good rule of thumb is to take the total carbs and divide by the number of grams of fiber. A good ratio would be between 3 and 7:1. Example: 21 grams of carbs to 3 grams of fiber would be a healthy balance. The lower the carbs are and the higher the fiber is will be the best ratio.
- Similarly to that above, increase your fiber intake. Fiber slows food digestion and sugar absorption, allowing blood sugar levels to rise gradually. The two types of fiber are insoluble and soluble fibers. While both are beneficial, soluble fiber has been shown to aid in blood sugar regulation, whereas insoluble fiber has not but will still help with hunger pangs and with bowel movements; keeping you regular.
- Stay hydrated. Drinking water is one of the natural ways to lower blood sugar. It helps your kidneys flush out any excess sugar through the urine and prevents dehydration.
- Make portion control a priority. Portion control can assist you in controlling your calorie consumption and maintaining a healthy weight. Weight control, as a result, promotes healthy blood sugar levels and has been shown to lower the risk of type 2 diabetes.
- Eat foods that have a low glycemic index. The glycemic index (GI) measures how quickly carbohydrates break down and are absorbed by your body during digestion. This influences the rate at which your blood sugar levels rise. On a scale of 0–100, the GI separates foods into low, medium, and high GI categories. Foods with a GI of 55 or below are considered low GI. Low-GI meals have been demonstrated to lower blood sugar levels in people with diabetes.
- Make an effort to control your stress levels. When you’re stressed, your body produces hormones like glucagon and cortisol, which raise blood sugar levels. Exercises and relaxation approaches such as yoga and mindfulness-based stress reduction may also benefit persons with chronic diabetes with insulin secretion problems. Adrenal Care is a doctor’s recommended natural remedy for adrenal fatigue and high stress, a combination of natural herbs and MSM to support healthy adrenal function, provide balance and as well as pain management.
- Keep a close eye on your blood sugar. Blood glucose levels can be monitored to help you manage them more effectively. A portable blood glucose meter,known as a glucometer, can be used at home. It can be helpful to talk to your doctor about this. Get plenty of restful sleep. Sleeping is one of the most effective natural ways to lower blood sugar. In reality, poor sleeping patterns and a lack of rest can impact blood sugar levels and insulin sensitivity, raising the risk of type 2 diabetes. They can also make you hungry and lead to weight gain. A good night’s sleep entails both quantity and quality. According to the National Sleep Foundation, adults should receive at least 7–8 hours of high-quality sleep per night.
- Consume foods that are high in chromium and magnesium. Micronutrient deficiencies have been linked to high blood sugar levels and diabetes. Chromium and magnesium rich meals can help avoid deficits and lower the risk of blood sugar issues.
- You might want to perform a sort of control study on yourself. Pick a few times in a day to get a feel for how your blood sugar behaves. For instance, take a glucose reading first thing when you get up, before a meal that is heavy in carbohydrates and then 2 hours later to see how well your body adjusted to the rise in blood sugar and then before bed before to monitor the difference fasting makes from evening to first morning. Find your weaknesses and how drinking more water, sleep cycles, exercise or certain foods affect you.
- So to recap: Complex carbs, fiber, lower stress, water, sleep, exercise, magnesium and chromium, and monitoring how your body works with these strategies.
Some Other Easy Natural Ways to Lower Blood sugar and A1C
If you have diabetes, you’re probably aware that you should regularly monitor your blood sugar levels. Your doctor may also advise you to do an A1C blood test a few times a year to monitor how well you’re managing blood sugar levels. And there’s a lot you can do to get closer to your objective.
The A1C test, also known as the hemoglobin A1C or HbA1C test, is a straightforward blood test that measures your average blood sugar levels over the previous three months. It is one of the most commonly used tests for diagnosing prediabetes and diabetes, as well as the primary test for assisting you and your health care team in managing your diabetes.
According to the CDC, when sugar enters your bloodstream, it binds to hemoglobin, a protein found in red blood cells.
Unlike a conventional blood sugar test, the A1c test evaluates the amount of sugar clinging to a protein in your red blood cells called hemoglobin. The test displays your average blood sugar levels over the previous few months, determining how well your diabetes is managed. The target for your A1C test is to be less than 7% in most cases.
Some simple and easy natural ways to lower blood sugar are everyday tasks that you can undertake with no disruption to your lifestyle.
- Be aware of your carb intake. Carbohydrates have a more significant impact on blood sugar than other foods. If you consume too much starchy carbs regularly, your A1C level will likely rise. But keep in mind that carbs, in general, aren’t a concern. Those that are high in fiber and nutrients are preferable to those that are high in starch.
- Make adjustments to your plate. Dieticians recommend filling half of your plate with low-starch veggies like carrots, greens, zucchini, or tomatoes. A lean protein like chicken or tofu should make up one-fourth of your meal, while whole carbohydrates like brown rice or quinoa should make up the remaining quarter.
- Make strategic food choices. Why is a strategy important? If you don’t stick to regular menus and eat on the go, you’re more likely to eat calorie-dense, high-carbohydrate foods like fast food, bagels, and frozen pizza, which will raise your blood sugar and A1c levels. A Mediterranean diet, which is heavy in vegetables and fruit and low in saturated fat, consistently lowers A1C levels.
- Reduce the size of your weight-loss target. Not all people with type 2 diabetes are obese. If you are, though, you may not need to lose as much weight as you believe to affect your A1C level. If you’re overweight, your doctor may advise you to aim for a weight loss of only 5% to 10% of your current weight. As you lose weight, your body’s insulin lowers your blood sugar levels more effectively, resulting in lower A1C values over time. According to one study, people with type 2 diabetes who reduced 5% to 10% of their body weight were three times more likely to lower their A1C level by 0.5 percent.
Rethink your workout routine. Exercise is one of the essential habit adjustments you can make to lower your A1C, aside from improving your nutrition. According to scientific evidence, working out can help you reduce your A1C level. Exercise causes your muscles to absorb sugar from your bloodstream, allowing your blood sugar levels to drop faster after a meal. You’ll see a decreased trend in your A1C values if you make exercise a daily routine.
Lowering blood sugar can feel daunting and even harder if you have a lot of weight to lose as well. Just remember that small victories are important and will snowball together into larger victories. It took time to mess up your blood sugar balance and it is worth the time to fix and make it but in the meantime, feel good about your wins and your losses.