In 2012 study founds that 12-14% of American adults had diabetes type 2, while 37-38% were classified as pre-diabetic.
This means that 50% of all American adults have diabetes or prediabetes.
here are 15 easy ways to lower blood sugar levels naturally
1 Get regular exercise
Regular exercise can help you lose weight and increase insulin sensitivity.
Increased sensitivity to insulin means your cells are better able to use the sugar available in your bloodstream.
Exercise also helps your muscles use blood sugar for muscle contraction and energy.
If you have problems with blood sugar control, you should regularly check your levels. This will help you understand how you respond to different activities while keeping your blood sugar from going too high or too low.
Weight lifting, brisk walking, running, biking, dancing, hiking, swimming, etc. are good forms of exercise.
Exercise increases insulin sensitivity and helps your muscles collect sugars from the blood. This can lead to a reduction in blood sugar.
2 Control your carbohydrate intake
Your body breaks down carbohydrates into sugars (mostly glucose), and then insulin moves the sugars around the cells.
When you eat too many carbohydrates or have problems with insulin, this process fails and blood sugar levels rise.
However, there are several things you can do about it.
The American Diabetes Association (AAD) 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 appropriately, which can further improve your blood sugar control.
Numerous studies also show that a low-carb diet helps lower blood sugar levels and prevent blood sugar spikes.
Plus, a low-carb diet can help control blood sugar in the long run.
Carbohydrates are broken down into glucose, which increases blood sugar levels. Reducing carbohydrate intake can help control blood sugar.
3 Increase your fiber intake
Fiber slows down the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual rise in blood sugar.
Also, the type of fiber you eat can play a role.
There are two types of fiber: insoluble and soluble. While both are important, soluble fiber has been shown to specifically lower blood sugar.
Plus, a diet high in fiber may help manage type 1 diabetes by improving blood sugar control and reducing drops in blood sugar.
Foods high in fiber include vegetables, fruits, legumes, and whole grains.
The recommended daily intake of fiber is approximately 25 grams for women and 38 grams for men. This works out to about 14 grams per 1,000 calories.
Eating lots of fiber can help control blood sugar levels, and soluble dietary fiber is the most effective.
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 your kidneys eliminate excess sugar from the blood through urine.
An observational study showed that people who drink more water are less likely to develop high blood sugar.
Drinking water rehydrates the blood regularly, lowers blood sugar levels and reduces the risk of diabetes
Keep in mind that water and other non-calorie drinks are best. Sugary drinks raise blood sugar, speed up weight gain, and increase the risk of diabetes.
Staying hydrated can lower blood sugar levels and help prevent diabetes. Water is the best.
5 Implement portion control
Portion control helps regulate calorie intake and can lead to weight loss.
As a result, controlling your weight promotes healthy blood sugar levels and reduces the risk of type 2 diabetes.
Tracking your portion size also helps reduce calorie intake and spikes in blood sugar.
Here are some helpful tips for controlling portions:
Measure and weigh portions.
Use smaller plates.
Read food labels and check portions.
The more you control your portion sizes, the better you can control your blood sugar levels.
6 Choose foods with a low glycemic index
The glycemic index was developed to assess the body’s glycemic response to foods containing carbohydrates.
The amount and type of carbohydrate determine how food affects blood sugar.
Eating foods with a low glycemic index has been shown to lower blood sugar levels in the long term in type 1 and 2 diabetics.
While the glycemic index of foods is important, the amount of carbohydrate consumed is also important.
Low-glycemic foods include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits, and non-starchy vegetables.
It’s important to choose foods that are low on the glycemic index and to monitor your overall carbohydrate intake.
7 Control of stress levels
Stress can affect your blood sugar.
One study found that exercise, relaxation, and meditation significantly reduced stress and blood sugar in students.
Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes.
Controlling stress levels through exercise or relaxation methods such as yoga will help you control your blood sugar.
8 Monitor your blood sugar
“What gets measured gets managed.”
Measuring and monitoring blood sugar levels can also help you control them.
For example, keeping track helps you determine whether you need to adjust your meals or your medications.
It will also help you find out how your body reacts to certain foods.
Try to measure your levels every day and keep track of the numbers in a journal.
Checking your sugars and keeping a daily diary will help you adjust foods and medications to lower your blood sugar.
9 Get enough quality sleep
Getting enough sleep is a good thing and is necessary for good health.
Poor sleep patterns and lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these factors play an important role in blood sugar control.
In addition, good sleep is both quantitative and qualitative. It is best to get enough sleep every night.
Good sleep helps maintain blood sugar control and promotes a healthy weight. Poor sleep can disrupt important metabolic hormones.
10 Eat foods rich in chromium and magnesium
High blood sugar levels and diabetes have also been linked to micronutrient deficiencies.
Examples include the mineral deficiencies of chromium and magnesium.
Chromium is involved in the metabolism of carbohydrates and fats. It also helps control blood sugar and a lack of chromium can predispose you to carbohydrate intolerance.
However, the mechanisms behind this are not fully understood. Studies also show mixed results.
Two studies on diabetic patients have shown that chromium has beneficial effects on long-term blood sugar control. However, another study showed no benefit.
Foods high in chromium include egg yolks, whole grain products, high bran cereals, coffee, nuts, green beans, and broccoli.
Magnesium has also been shown to have a beneficial effect on blood sugar levels, and a magnesium deficiency has been associated with a higher risk of developing diabetes.
In one study, the risk of developing diabetes was reduced by 47% in people who consumed the most magnesium.
However, if you already eat a lot of foods rich in magnesium, you probably won’t benefit from supplements.
Foods high in magnesium include dark leafy vegetables, whole grains, fish, dark chocolate, bananas, avocados, and beans.
Eating foods high in chromium and magnesium regularly can help prevent deficiencies and reduce blood sugar problems.
11 Try apple cider vinegar
Apple cider vinegar has many benefits for your health.
It promotes the drop in fasting blood sugar, possibly by reducing its hepatic production or increasing its use by cells.
What’s more, studies show that vinegar significantly influences your body’s response to sugars and improves insulin sensitivity.
To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
However, it is important to consult your doctor before taking apple cider vinegar if you are already taking medicines that lower blood sugar levels.
Adding apple cider vinegar to your diet can help your body in a number of ways, including lowering blood sugar levels.
12 Experience with cinnamon extract
Cinnamon is known to have many health benefits.
On the one hand, it has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level.
Studies show that cinnamon can also lower blood sugar levels by 29%.
It slows down the breakdown of carbohydrates in the digestive tract, which moderates the rise in blood sugar after a meal.
Cinnamon also works the same way as insulin, but at a much slower rate.
An effective dose is 1 to 6 grams of cinnamon per day, or about 0.5 to 2 teaspoons.
However, definitely don’t take more than that, as too much cinnamon can be harmful.
Cinnamon has been shown to reduce fasting blood sugar and improve insulin sensitivity.
13 Try berberine
Berberine is the active component of a Chinese herb that has been used to treat diabetes for thousands of years.
Berberine has been shown to help lower blood sugar levels and improve the breakdown of carbohydrates for energy.
Additionally, berberine may be as effective as some drugs that lower blood sugar levels. This makes it one of the most effective supplements for people with diabetes or prediabetes.
However, many of the mechanisms behind its effects are still unknown.
Also, it can have side effects. Cases of diarrhea, constipation, gas and abdominal pain have been reported.
A common dosage regimen for berberine is 1500 mg per day, taken before meals in 3 doses of 500 mg.
Berberine is effective in lowering blood sugar levels and may help manage diabetes. However, it can have side effects on digestion.
14 Eat Fenugreek Seeds
Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar.
Numerous studies have shown that fenugreek can effectively lower blood sugar levels in diabetics. It also helps lower fasting blood sugar and improve glucose tolerance.
Although not that popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also make fenugreek flour or infuse it into tea.
Fenugreek seeds are also considered to be one of the safest herbs for diabetes.
The recommended dose of fenugreek seeds is 2 to 5 grams per day. If you want to try it out, Amazon has a large selection.
Consider trying fenugreek seeds. They are easy to add to your diet and can help regulate blood sugar.
15 losing weight
It stands to reason that maintaining a healthy weight will improve your health and prevent future health problems.
Weight control also promotes healthy blood sugar levels and reduces the risk of diabetes.
Even a 7% reduction in body weight can reduce your risk of diabetes by as much as 58%, and it seems to work even better than medication.
In addition, these reduced risks can be maintained over time.
You should also be aware of your waistline, as this may be the most important weight factor in estimating your risk for diabetes.
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 type diabetes. 2.
Having a healthy waistline can be even more important than your total weight.
Maintaining a healthy weight and height will help you maintain normal blood sugar levels and lower your risk of developing diabetes.
Be sure to consult your doctor before making any lifestyle changes or trying any new supplements.
This is especially important if you have problems with blood sugar control or if you are taking medication to lower your blood sugar.
That being said, if you have diabetes or have trouble controlling blood sugar, you should start taking action as soon as possible.