7 Ways To Manage Blood Sugar Levels Naturally

Glucose, or blood sugar, plays a crucial role in maintaining your body's proper functioning. The challenge arises when blood sugar levels deviate from the defined healthy range. Diabetes or prediabetes, chronic health conditions linked to elevated blood sugar, are becoming increasingly prevalent. Lifestyle and dietary choices can impact blood sugar levels, offering the potential to naturally lower them. Understanding the mechanism leading to heightened blood sugar levels is essential for learning how to reduce them, so let's delve into the specifics.

Elevated blood sugar, known as hyperglycemia, indicates a blood glucose level exceeding 125 mg/dL after an 8-hour fast and surpassing 180 mg/dL two hours post-meal. Two main reasons may contribute to elevated blood sugar:

- Presence of insulin resistance.
- Inadequate insulin production by the body.

Insulin, a hormone released by the pancreas, regulates blood glucose levels. Various factors can lead to irregularities in insulin production or utilization, resulting in diagnoses such as type 1 diabetes, type 2 diabetes, or gestational diabetes.

# Incorporate Exercise into Your Daily Schedule

Making regular exercise a part of your routine not only aids in weight management but also enhances insulin sensitivity. Studies suggest that physical activity can help prevent insulin insensitivity, leading to improved glucose utilization by cells. Activities such as brisk walking, swimming, weightlifting, running, cycling, hiking, and dancing can naturally assist in managing blood sugar levels. It's advisable to monitor blood glucose after exercise, particularly if you are on medication for hyperglycemia.

# Adopt a Low-carb Diet

The breakdown of carbohydrates into sugars during digestion is regulated by insulin. Consuming excessive carbohydrates, especially for those with insulin-related issues, may result in elevated blood sugar levels. Research indicates that opting for a low-carbohydrate diet is an effective method to not only reduce blood sugar but also achieve weight loss. This dietary approach offers both short-term and potential long-term benefits for blood sugar management.

# Increase Fiber Intake

Incorporating dietary fiber, particularly soluble fiber, into your diet can help regulate blood glucose levels. Soluble fiber slows down carbohydrate digestion and the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar. Additionally, it is linked to improved insulin resistance. A fiber-rich diet, comprising vegetables, fruits, legumes, and whole grains, is beneficial for managing blood sugar, particularly in individuals with type 1 diabetes.

# Manage Your Weight

Research indicates that a modest 7% reduction in body weight may significantly lower the risk of developing diabetes. Combining weight management with lifestyle modifications such as increased physical activity proves to be more effective in lowering blood sugar levels compared to commonly prescribed diabetes medications. Monitoring waistline measurements is crucial, as measurements exceeding 35 inches for women and 40 inches for men may elevate the risk of hyperglycemia and type 2 diabetes.

# Stay Hydrated and Increase Water Intake

Drinking water consistently throughout the day helps prevent elevated blood sugar levels by enabling the kidneys to eliminate excess sugar through urine. Research suggests that individuals who consume more water are less likely to develop hyperglycemia. Rehydration with plain or mineral water may be an effective strategy to lower blood sugar and reduce the risk of developing diabetes.

# Practice Stress Management

Stress has a direct impact on blood glucose levels, as hormones like glucagon and cortisol released during stress can lead to elevated blood sugar. Regular exercise, meditation, and relaxation have been shown to reduce both stress levels and blood glucose. Furthermore, evidence suggests that stress reduction through activities like yoga and mindfulness meditation may address insulin secretion issues in individuals with chronic diabetes.

# Prioritize Sufficient and Quality Sleep

Poor sleep habits and inadequate sleep can affect appetite, insulin sensitivity, and blood sugar levels. Sleep deprivation reduces growth hormone release and increases cortisol levels, both of which play crucial roles in blood sugar management. Focusing on achieving adequate and quality sleep each day is essential for maintaining optimal blood sugar levels.