If you're looking for natural ways to lower your blood sugar, you have a few options. While diabetes affects millions of adults worldwide, many more suffer from prediabetes. This condition and its closely related metabolic syndrome can alsolead to type 2 diabetes, if the affected person does not make changes in diet and lifestyle. For this reason, we have put together some tips in this post that you can take as preventive measures.
Reduce high blood sugar and minimize risk
Those affected also include women with gestational diabetes (glucose intoleranceduring pregnancy), or people with occasional fluctuations in blood sugar levels. So when you add these factors together, many people wonder how to deal with the symptoms of high blood sugar. For example, did you know that there are natural, non-invasive ways to keep blood sugar levels constant? The following home remedies offer a good starting point. This also includes some healthy foods that lower blood sugar, as well as diets and supplements to avoid. However, first you should be able to distinguish between the different forms of diabetes.
Typ-1-Diabetes:In this condition, which doctors call juvenile diabetes, the pancreas produces little or no insulin. Insulin is a hormone that allows glucose to enter cells and produce energy. This type usually occurs in children under 18 and is a lifelong condition. Although people with type 1 diabetes must take insulin, they can lower their blood sugar by using healthy eating habits and other natural methods.
Typ-2-Diabetes:In type 2 diabetes or adult diabetes, the body does not respond to insulin as well as it should. Over time, the pancreas may not produce enough. This form is usually caused by poor diet and lifestyle habits. If type 2 diabetes is not well managed through dietary changes, increased exercise, and other lifestyle changes, it can lead to further health complications.
Prediabetes:People with prediabetes have blood sugar levels that are higher than normal, but not quite within that range. You have an increased risk of heart disease, stroke and type 2 diabetes. Adopting a healthy lifestyle can often reverse the course of prediabetes and get people back into the normal range.
Metabolic Syndrome:This condition includes a group of risk factors that can increase the likelihood of heart disease, diabetes and stroke. This also includes high blood pressure, excess fat around the waist, high triglyceride andabnormal cholesterol levelsa.
Take preventative measures
With the number of cases of type 2 diabetes worldwide now reaching pandemic proportions, health experts are extremely concerned, and with good reason. Diabetes is a potentially life-threatening disease that is difficult to treat. In addition, it can significantly affect the patient's overall quality of life. The good thing, however, is the fact that this condition appears to be easy to prevent. There are a number of home remedies and remedies for high blood sugar that not only help treat diabetes but also help prevent it.
Whether you have diabetes or want to control your high blood sugar levels, a healthy diet, plenty of exercise, and other healthy lifestyle measures as described below are great natural ways to help you lower your blood sugar. However, always consult your doctor if you have a specific medical condition and want to know how these measures may affect you. So here are some examples:
Sports and exercises
Staying physically active can help you get your blood sugar levels under control. This doesn't just apply to people who are overweight. A 2017 study showed that less physical activity led to higher blood sugar in people of normal weight. So increasing your physical activity to about 150 minutes a week of moderate exercise (about 30 minutes a day, five days a week) can be very helpful. Alternatively, short jumps andintensive Trainings, followed by walking or slow jogging will help lower blood sugar for one to three days.
Stay hydrated
Drinking enough fluids is also an easy way to lower blood sugar. When you are dehydrated, it concentrates sugar in your blood and increases your glucose levels. But it's best to avoid carbon dioxide andsugary drinks. Instead, choose distilled water with a slice of lemon. Aim for at least eight glasses of water per day. However, this amount can also include other healthy drinks that will keep you hydrated while bringing your blood sugar to normal levels. Also make sure not to drink more than 1 liter in an hour to avoid putting strain on your kidneys.
Lose weight sensibly
Studies show that moderate weight loss can lead to lower blood sugar levels in overweight and obese people. As a result, healthcare providers often recommend losing weight as a treatment strategy for type 2 diabetes. By losing 5 to 10 percent of their body weight, people with prediabetes or metabolic syndrome can reduce their risk of developing type 2 diabetes by 58 percent. If you are interested in losing a few pounds and maintaining a healthy body mass index, there are countless ways to do so.
Quit smoking
The nicotine in cigarettes makes your body more resistant to insulin. When your body doesn't respond properly to insulin, blood sugar levels rise. Studies show that smokers with diabetes require a larger dose of insulin to control their blood sugar levels. So quitting smoking can give your body a chance to avoid the harmful effects of high blood sugar. This is just one benefit among all the other health benefits that come from eliminating this bad habit.
Enough sleep, but not too much
Some studies link sleep deprivation to higher blood sugar levels. Interestingly, both too little and too much sleep can increase blood sugar. In a study of over 4,800 people with type 2 diabetes, people who slept less than 4.5 hours and more than 8.5 hours per night had higher average blood sugar levels over a 2 to 3 month period than those who slept between 6.5 and 7.4 hours per night. For optimal results, you should sleep for almost 8 hours every night.
Healthy eating
In general, people who lead an unhealthy lifestyle are far more prone to high blood sugar levels than those who stay fit and healthy. Therefore, try not to drink too much alcohol and eat too much junk food. A healthy diet is also one of the most effective ways to lower your blood sugar levels. The following basic rules can help you.
Avoid the glycemic foods
We live in a time where almost all food is refined or processed. Such sugary foods cause your blood sugar to rise quickly. The list of such products includes obvious foods such as sweets and processed foods such as white bread and pasta, white potatoes and white rice. For example, white bread is considered a simple carbohydrate. Therefore, the body processes it quickly and absorbs it into the bloodstream, causing a sudden increase in blood sugar and insulin secretion. The lower glycemic index foods include whole grains such as whole wheat bread and brown rice, as well as non-starchy vegetables such as leafy greens, broccoli, peppers and the like.
Choose lean proteins and vegetables
Eat plant-based proteins such as beans, legumes and nuts. A plant-based diet rich in protein ensures optimal health and reduces the risk of various diseases. While we advocate a raw, vegan diet, we understand that not everyone will embrace this lifestyle. If you want to consume animal products, you can opt for lean proteins like poultry and fishinstead of red meatdecide. Furthermore, you can divide your portions so that half are non-starchy vegetables, one-quarter lean protein, and one-quarter fiber-rich complex carbohydrates.
All non-starchy vegetables and fruits can help lower blood sugar. However, some studies show that leafy greens are particularly helpful and may even reduce the risk of type 2 diabetes. Therefore, in addition to your favorite salad, add spinach, kale, chard, cabbage or mustard greens. Avocados are also very low in sugar and carbohydrates, making them great for controlling blood sugar. Butter pears also contain healthy monounsaturated fats, which studies show can help improve blood sugar levels.
Nuts are also packed with healthy fats yet low in carbs. They can help keep your blood sugar stable. In particular, tree nuts such as almonds, cashews, walnuts and pistachios improve blood sugar control in people with type 2 diabetes. Legumes such as lentils, chickpeas, beans and peas are high-fiber and low-fat foods. One study found that people who ate 3 to 4 servings of legumes per week had a 35 percent lower risk of developing type 2 diabetes.
Other foods to avoid
There are several foods you should avoid to maintain normal, consistent blood sugar levels. It may seem obvious to avoid sugar, which increases blood sugar levels. However, it is hidden in many foods such as bacon, ketchup and fruit juice and requires a little detective work to be noticed. For this reason, read what is on the label carefully and avoid foods and drinks with added sugar. A diet high in fat, especially saturated fat, can increase blood sugar levels, according to many studies. Stick to moderate consumption of healthier unsaturated fats, like those found in olive oil and avocados, and keep an eye on your overall fat intake to keep your blood sugar in check.
Natural products that lower blood sugar
Some supplements, including herbs and vitamins, can naturally promote normal blood sugar levels. Many studies show that ginseng can help prevent hyperglycemia and lower blood sugar. While more research is needed, adding ginseng to a healthy diet may be beneficial for blood sugar control.
Fenugreek can also help keep blood sugar in check. Try taking 50 grams of fenugreek seed powder twice a day to achieve any possible effect. Research into the effects of vitamin D on blood sugar levels is fascinating. Studies show that people with...Vitamin D deficiencymay have higher blood sugar levels and that taking a vitamin D supplement may help normalize blood sugar levels.
High blood sugar symptoms
So your blood sugar level may rise if you eat too much of the high glycemic foods mentioned above, don't exercise enough, or if you are diabetic and miss your medicine (insulin). High blood sugar can also be a side effect of certain medications. If this is a long-term or frequent condition, it can cause harmful effects, including damage to nerves, blood vessels and organs. Therefore, keep an eye out for the symptoms of high blood sugar, which may include the following:
- Excessive thirst
- Quick fatigue
- weight loss
- Blurred vision
- Increased urination
- Headache
Normal blood sugar levels vary between 80 mg/dl and 200 mg/dl, depending on when you last ate. It is usually lowest in the morning, before you eat breakfast and after you have spent the night without eating. Another important indicator is postprandial blood sugar, which is measured approximately two hours after a meal. Fasting blood sugar above 100 mg/dl can indicate prediabetes, while above 126 mg/dl is considered diabetes. Diabetes can be confirmed with a hemoglobin A1C test, which measures your average blood sugar levels over the past two to three months. Dangerous hypoglycemia, or low blood sugar, also occurs when glucose in the blood falls below 70 mg/dL.
How to check your blood sugar
Of course, you can check your values yourself at home using a blood glucose meter. However, your doctor can check your blood sugar levels more closely by applying a drop of blood to the test strip. Doctors may also do a urine test, but this is not as accurate as a blood test. However, a urine test can measure your ketones more accurately. This is a byproduct your body produces when it burns fat for energy. Your body makes ketones when there isn't enough insulin to help your body use sugar for energy. It's best to ask your doctor if you need a separate test to measure ketones.
