High blood sugar occurs when the body doesn’t make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.

However, high blood sugar (hyperglycemia) is connected with diabetes.

12 Natural Ways to Lower Blood Sugar Levels

1.Manage your carb intake

Managing carb intake has played a great role in lowering blood sugar levels. Your body breaks down carbs into sugars (mostly glucose), while insulin helps your body use and store sugar for energy.

When you eat too many carbs or have insulin-function problems, this process fails and causing the blood glucose levels to rise.

The American Diabetes Association (ADA) recommends managing carb intake by counting carbs and being cautious of how many you need.

Studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management.

However, a low-carb diet can help reduce blood sugar levels and prevent blood sugar spikes.

2.Regular exercise

Exercise has shown to have a significant role in weight management. Regular exercise can help you maintain a moderate weight and increase insulin sensitivity.

Notably, increased insulin sensitivity is when your cells are able to use the available sugar in your bloodstream.

Also, exercise helps your muscles use blood sugar for energy and muscle contraction.

Always check your sugar level. With this, you will learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low.

Some helpful exercise:

  • weightlifting
  • brisk walking
  • running
  • biking
  • dancing
  • hiking
  • swimming

3. Drink enough water and stay hydrated

Water is very essential in the body. Drinking enough water may help you keep your blood sugar levels within healthy limits, and as well stay hydrated.

Also, it helps your kidneys flush out the excess sugar through urine.

One study showed that those who drank more water had a lower risk of developing high blood sugar levels.

Regular intake of water helps rehydrate the blood, lowers blood sugar levels, and could reduce diabetes risk

Additionally, studies show that water and other non-caloric beverages are best. However, sugar-sweetened drinks raise blood glucose, drive weight gain, and increase diabetes risk.

4. Increase your fiber intake

The two types of fiber (insoluble and soluble fiber) have shown to slows carb digestion and sugar absorption. Proving to promotes a more gradual rise in blood sugar levels.

However, both types of fiber are important, soluble fiber has been shown to improve blood sugar management.

Furthermore, a high fiber diet can help manage type 1 diabetes by improving the body’s ability to regulate blood sugar and reducing blood sugar lows.

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories.

Here are foods that are high in fiber include:

5. Choose foods with a low glycemic index

The glycemic index measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise.

A study shows that consuming low-glycemic-index foods has been shown to reduce blood sugar levels in those with diabetes.

Although the glycemic index of foods is important, the number of carbs consumed also matters.

Here are foods with a low to moderate glycemic index include:

  • barley
  • yogurt
  • oats
  • bulgar
  • beans
  • lentils
  • legumes
  • non-starchy vegetables
  • wheat pasta

6. Manage stress levels

Studies show that stress can affect your blood sugar levels.

According to research, hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up.

Another study showed that relaxation, exercise, and meditation significantly reduced stress and lowered blood sugar levels for students.

However, relaxation and exercise methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems in chronic diabetes.

7. Monitor your blood sugar levels

Monitoring blood glucose levels can also help you manage your levels.

For instance, keeping a record helps you determine whether you need to make adjustments in meals or medications.

Also, it will help you find out how your body reacts to certain foods.

8. Get enough sleep

Getting enough sleep feels great and is essential for good health.

Lack of rest or poor sleeping habits can also affect blood sugar levels and insulin sensitivity. They can improve appetite and promote weight gain.

When you deprive yourself of sleep, it decreases the release of growth hormones and increases cortisol levels. Both of these play a vital role in blood sugar management.

9. Apple cider vinegar

Apple cider vinegar has numerous health benefits.

It has shown to promote lower fasting blood sugar levels, possibly decreasing its production by the liver or increasing its use by cells.

Studies show that vinegar influences your body’s response to sugars and can help improve insulin sensitivity.

However, it’s important to talk with your doctor before taking apple cider vinegar if you’re already taking medications that lower blood sugar.

10. Experiment with cinnamon extract

Cinnamon is known to have many health benefits.

It’s been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level.

Studies show cinnamon can also lower blood sugar levels by up to 29%. It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal.

Nevertheless, there are risks involved if you take too much cinnamon.

11. Berberine

Berberine is an herb used in traditional Chinese medicine, including treating diabetes.

This herb has been shown to help lower blood sugar and enhance carb breakdown for energy.

According to a study, berberine may be as powerful as some blood-sugar-lowering drugs. This makes it one of the most effective supplements for those with diabetes or prediabetes

It may have some side effects, such as:

  • constipation
  • diarrhea
  • flatulence
  • abdominal pain

However, take to the doctor first if you’re considering using berberine.

12. Eat fenugreek seeds

Fenugreek seeds are an excellent source of soluble fiber, which can help regulate blood sugar levels.

Several studies have shown that fenugreek can effectively lower blood sugar in people with diabetes. It also helps reduce fasting glucose and improve glucose tolerance.

The recommended dose of fenugreek seeds is 2–5 grams per day, although this varies from study to study.

Conclusion

Always talk with your healthcare provider before making lifestyle changes or trying new supplements.

This is unusually necessary if you have problems with blood sugar management or if you’re taking medications to lower blood glucose levels.

If you have diabetes or have blood sugar management problems, it’s crucial to work with your healthcare provider to create and start a treatment plan as soon as possible.

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