Hyperglycemia, also known as high blood sugar, is commonly associated with prediabetes and diabetes. The body regulates blood glucose levels by secreting a hormone called insulin, which allows cells in tissues to use blood sugar for energy. Therefore, insulin is one of the most important regulators of blood sugar levels.
However, several factors can impair the body’s ability to regulate blood sugar, heading to hyperglycemia.
Some of the internal factors that may lead to high blood sugar levels include when the body produces too little insulin, when the liver produces too much sugar, or when the body is unable to use insulin effectively (insulin resistance).
External causes include certain medications, stress, dietary choices, and a sedentary lifestyle.
The CDC (Center for Disease Control and Prevention) estimates that about 13% of American adults are living with diabetes and another 34% have prediabetes.
Blood sugar management is extremely important for diabetes patients, as consistently high blood glucose levels can lead to a variety of life-threatening complications.
How To Lower My Blood Sugar Naturally
1. Regular physical activity
Exercising regularly can help you increase insulin sensitivity and achieve and maintain moderate weight. Increasing insulin sensitivity helps the cells in your muscle and tissue use the available sugar in your bloodstream more effectively. Moreover, exercise can help muscles use blood glucose for muscle contraction and energy.
If you’re having any problems managing your blood glucose levels, be sure to keep track of your levels before and after working out. This will help you understand how your body responds to different activities and help maintain your blood sugar levels within the target range.
Moreover, experts recommend doing regular “exercise snacks” to prevent the problems that may arise as a result of sitting all day. Exercise snacks mean breaking up your sitting routine every 30 to 45 minutes for about 10 minutes throughout the day. You can engage in exercises such as light walking, leg raises, or squats. You can also beat a sedentary lifestyle by doing other useful exercises such as dancing, swimming, hiking, weightlifting, biking, and more.
2. Control your carbs intake
Carbs strongly influence blood sugar levels because they are broken down into sugars and used or stored for energy. Therefore, if you have insulin function complications or eat too many carbohydrates, this process can fail, and blood sugar levels can rise.
This is why the ADA (American Diabetes Association) strongly recommends that diabetes patients control their carb intake by consuming the amount recommended by their doctor. Being aware of how many carbs you need helps you in planning meals and further improving blood glucose management.
Studies show that a low-carb diet can help prevent blood sugar spikes by reducing blood sugar levels. However, it is important to keep in mind that no-carb diets and low-carb diets are vastly different.
Have a closer look at the different carb counter apps available HERE!
3. Eat more fiber
Research shows that soluble fiber slows carbohydrate digestion and glucose absorption, thus promoting a gradual increase in blood sugar levels. A high soluble fiber diet improves the body’s ability to control blood sugar levels, which could aid in managing type 1 diabetes.
Some of the foods that are rich in soluble fiber include:
- Whole grains
- Fruits
- Legumes
- Vegetables
Eating a high-fiber diet has been shown to improve blood glucose management. However, when it comes to blood sugar management, it is essential to keep in mind that soluble fiber has been shown to be more effective compared to insoluble fiber. The recommended intake of fiber is 14 grams per day for every 1,000 calories.
4. Stay hydrated
In addition to preventing dehydration, drinking enough water helps keep blood sugar levels within the target range. Moreover, it helps the kidneys get rid of excess glucose through urine. In fact, recent studies show that people who drink more water have a significantly lower risk of developing hyperglycemia.
Water and other non-caffeinated and zero-calorie drinks help lower blood sugar levels, rehydrate the blood and reduce the risk of diabetes. Avoid sugar-sweetened drinks as these have been shown to drive weight gain, raise blood glucose and increase diabetes risk.
5. Adhere to portion control
Portion control helps you maintain moderate body weight and control your calorie intake.
Tips for implementing portion control to lower blood sugar levels naturally:
- Use smaller plates
- Keep accurate food journals
- Weigh and measure your portions
- Avoid all-you-can-eat buffets and restaurants
- Check serving sizes
- Read food labels
- Eat slowly
In addition to promoting healthy blood sugar levels, studies show that weight management also reduces the risk of type 2 diabetes. It is also important to monitor your serving sizes in order to prevent blood sugar spikes.
6. Choose foods with a low GI (glycemic index)
The GI (glycemic index) is a measure of how quickly carbs are digested and how fast the body absorbs them. Therefore, the GI affects how rapidly blood sugar levels rise.
The GI categorizes foods into high, medium, and low GI by ranking them on a scale of 0 to 100. A ranking of less than 55 is considered low GI.
Both the type and amount of carbs consumed determine how food affects blood glucose levels. Studies show that eating low GI foods helps reduce blood glucose levels, even in people with diabetes.
Foods with a moderate to low GI include:
- Barley
- Beans
- Lentils
- Bulgur
- Unsweetened Greek yogurt
- Oats
- Non-starchy vegetables
- Legumes
- Whole wheat pasta
Moreover, adding healthy fats or protein to your diet helps reduce the risk of blood sugar spikes after meals.
7. Manage your stress levels
Stress has been explicitly shown to affect blood sugar levels. When stressed, the body secrets cortisol and glucagon hormones which cause blood glucose levels to rise. Studies show that relaxation, meditation, and exercise can help reduce stress, thereby lowering blood sugar levels.
Relaxation methods and exercises like yoga may also help improve insulin secretion problems among diabetes patients.
The bottom-line
There are many different natural ways to lower blood sugar. Most of them typically involve making lifestyle changes, such as managing stress levels, sleep quality, weight, staying hydrated and exercising.
However, it is essential to consult your doctor before trying new supplements or making lifestyle changes, especially if you are under medication or are having problems managing your blood sugar.
