How to Naturally Lower Your Blood Sugar
When your body is not able to effectively transport sugar/glucose from your blood into your cells to use for energy, you end up with high blood sugar. If this is left unchecked and untreated, it can lead to diabetes.
A study from 2102 revealed that approximately 14 percent of adults in the United States had type 2 diabetes and up to 30 percent were considered borderline diabetic. Therefore, approximately half of the adult population in the United States is classified as diabetic. Take a look at Diabetes Escape Plan to learn more.
These days, many people prefer to avoid medications if at all possible and look for natural ways to take care of themselves and their health issues. Following are 10 ways that you can easily and naturally lower your glucose levels.
- Get Adequate Exercise
Making sure that you get adequate exercise will help increase your insulin sensitivity and lose weight. Exercise is also effective for helping your muscles use glucose for energy. If you have difficulty getting your sugar levels under control, keep an eye on them. Some of the best exercises are dancing, swimming, weightlifting, hiking, brisk walking, and more.
- Control Your Carbs
When you consume carbs, your body breaks them down into sugars (glucose) and then insulin, produced by your pancreas, moves the sugars into your cells. If you consume too many carbs or you have issues with insulin functioning, this process doesn’t work and your glucose levels increase. Many studies have indicated that a low carb diet will help to reduce glucose levels and will help you avoid glucose spikes. In the long run, a low carb diet is very effective for controlling glucose levels.
- Increase Fiber Consumption
Fiber slows down the digestion of carbs and absorption of sugar. Therefore, it causes your glucose levels to steadily rise instead of spike and then crash. There are 2 types of fiber: soluble and insoluble. Both types of fiber are important- but soluble fiber has been proven to lower glucose levels. In addition, a diet that is high in fiber is great for managing type 1 diabetes. Experts recommend that women get about 25 grams of fiber daily and men get about 38 grams. This means you should be getting 14 grams of fiber for every 1,000 calories you consume.
- Drink Water- Avoid Dehydration
Making sure that you’re drinking enough water is a great way to make sure your glucose levels remain within healthy parameters. In addition to helping you avoid dehydration, staying hydrated flushed the excess glucose through your urine. Keep in mind that water and “no calorie” drinks are best. Sugary drinks increase glucose elves, which causes weight gain and an increase in your risk for developing diabetes.
- Control Your Portions
Keeping control of your portions regulates your caloric intake, which can help you lose weight. Getting your weight under control leads to healthy glucose levels and has been proven to reduce your risk for developing type 2 diabetes. Here are a few tips for controlling your portions:
- Measure/weigh portions
- Use smaller plates
- Avoid restaurant buffets
- Read labels and check serving size
- Eat slowly
- Keep a food diary
- Choose Foods with Low Glycemic Index
Experts developed the glycemic index to assess the way the body responds to carbs. The amount of carbs as well as the type determine the way your food will affect your glucose levels.
While it’s true that the glycemic index is important, the amount of carbs that you consume also plays a role. So, pay attention to the glycemic index of the foods you choose and also pay attention to the amount of carbs you consume.
- Get Your Stress Under Control
Stress levels can have an effect on your glucose levels. When you’re stressed out hormones such as cortisol and glucagon are released- which causes your blood sugar to rise.
- Monitor Glucose Levels
By monitoring and keeping track of your glucose levels, you will know if you need to make any changes in your medications or meals. In addition, it will let you know how your body reacts to specific foods. Make sure that you measure your glucose levels daily and keep track of them in a log/notebook.
- Get Adequate Sleep
You need to make sure you’re getting enough sleep- it feels great and it’s critical for good overall health. When you have poor sleeping habits, it can have an effect on your insulin sensitivity and glucose levels. Plus, it can cause your appetite to increase, which can lead to weight gain. Keep in mind that adequate sleep is about quality and quantity.
Of course, as with anything else, be sure that you check with your physician before you make any changes in your lifestyle or try new supplements. If you are diabetic or you have issues controlling your glucose, you definitely need to do something about it. Check out Diabetes Escape Plan for more information.