High blood sugar levels can lead to serious health complications, such as diabetes and heart disease. However, making a few healthy lifestyle changes and adopting healthy habits can help you to lower your blood sugar levels naturally. Lowering your blood sugar is especially important if you’re prediabetic or have been diagnosed with Type 2 diabetes. In this article, we’ll take a quick look at some practical steps you can take to lower your blood sugar naturally and improve the overall quality of your life.
Regular Exercise
Regular exercise can help lower blood sugar levels by increasing insulin sensitivity. When you exercise, your muscles use glucose for energy, which helps to lower your blood sugar levels. You should aim for at least 20-30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. You don’t have to–and actually shouldn’t–strain yourself when you exercise. The key is to elevate your heart rate slightly which increases your circulation and helps your body to burn excess glucose in your bloodstream. Plus, moderate exercise can lift your mood which helps you to feel better both physically and mentally.
Eating a Healthy Diet
Eating a healthy diet is crucial in maintaining healthy blood sugar levels. A healthy diet includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit your intake of processed foods, sugary drinks, and foods high in saturated and trans fats. Foods high in fiber, such as beans, nuts, and whole grains, can also help to regulate blood sugar levels. Healthy eating doesn’t necessarily mean you have to skip dessert. There are tons of tasty recipes that can satisfy your sweet tooth while keeping your blood sugar levels in check.
Drinking Plenty of Water
Drinking plenty of water can help to flush out excess sugar from your system. Aim for at least eight glasses of water per day, or more if you’re exercising or working outside in the heat. Avoid sugary drinks such as soda, sports drinks, and energy drinks, which can cause your blood sugar levels to spike. Some people prefer drinking carbonated or alkalized water. These are okay, but you need to check for any added sugars or flavors which can be harmful to your health. Drinking purified water is usually your best option.
Getting Enough Sleep
Most people are not getting enough sleep. The Sleep Foundation states that adults aged 18-64 need at least seven hours of sleep per night and adults over 65 need seven to eight hours of sleep per night. But their research shows that more than one third of adults in the US get less than seven hours of sleep. Getting enough sleep is important in maintaining healthy blood sugar levels. Lack of sleep can cause your blood sugar levels to rise and increase insulin resistance. Getting enough rest is an essential part of staying healthy and keeping your blood sugar levels in check.
Managing Your Weight
The CDC estimates that over 40 percent of Americans are obese. Obesity can lead to a number of health issues, including heart disease, stroke, type 2 diabetes, and some forms of cancer. Maintaining a healthy weight can significantly lower your blood sugar levels and improve your overall health. Even losing a small amount of weight, such as 5-10 percent of your body weight, can have a profound impact. Adopting healthy eating habits and engaging in regular moderate exercise can help you achieve and maintain a healthy weight while also reducing your blood sugar to healthy levels.
Reducing Stress
Stress has been called the silent killer. For people suffering from prediabetes or type 2 diabetes, stress can cause blood glucose to rise to dangerous levels. It’s important to learn how to manage stress in order to live a healthy lifestyle. There are a lot of different ways to lower your levels of stress. In addition to regular, moderate exercise, you could try practicing relaxation techniques such as meditation, deep breathing, or yoga. You can also engage in activities that you enjoy, such as listening to music, reading, or spending time with friends and loved ones.
Natural Remedies
Natural remedies can help to lower blood sugar levels, such as cinnamon, chromium, and magnesium. Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes. Chromium is another mineral that plays a role in insulin function and can help to lower blood sugar levels. Magnesium is essential for insulin function and can help to regulate blood sugar levels. It can also help with sleep, which is another factor in maintaining a healthy lifestyle.
In conclusion, making lifestyle changes and adopting healthy habits can help to lower your blood sugar levels naturally. Regular exercise, a healthy diet, drinking plenty of water, getting enough sleep, managing your weight, reducing stress, and taking natural supplements are all ways that you can achieve and maintain healthy blood sugar levels. Remember to consult with your healthcare provider before changing your lifestyle.
