17 Easy Ways to Lower Blood Sugar Levels Naturally

Hyperglycemia, or elevated blood sugar, is connected with diabetes and prediabetes. Prediabetes is a middle condition in which your blood sugar level is elevated but not high enough to be diagnosed as diabetes.

Typically, your body regulates blood sugar levels by creating insulin, a hormone that enables your cells to utilize the sugar in your blood. Insulin is thus the primary regulator of blood sugar levels.

Numerous causes, however, might compromise blood sugar regulation and result in hyperglycemia.

Internal causes of high blood sugar include an excess of glucose produced by the liver, a deficiency of insulin produced by our body, or an inability to use insulin effectively. The latter condition is referred to as insulin resistance.

External influences such as dietary choices, certain drugs, a sedentary lifestyle, and stress are all examples of external factors.

The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. adults live with diabetes and another 34.5% have prediabetes. Close to 50% of all U.S. adults have diabetes or prediabetes.

Blood sugar control is critical for people with diabetes, as persistently elevated blood sugar levels can result in limb and life-threatening consequences.

Here are 17 simple and scientifically supported techniques to reduce your blood sugar naturally.

1. Regular Exercise

Regular exercise can assist you in attaining and maintaining a healthy weight and improving insulin sensitivity.

Increased insulin sensitivity implies that your cells can use the sugar in your bloodstream more efficiently.

Additionally, exercise assists your muscles in utilizing blood sugar for energy and muscle contraction.

If you struggle with blood sugar regulation, consider regularly testing your levels before and after exercise. It will assist you in determining how your body responds to specific activities and ensure that your blood sugar levels do not rise or fall too high or too low.

Additionally, doctors advocate engaging in so-called "exercise snacking" to help maintain a healthy blood sugar level and avoid the damage that sitting all day might cause.

Exercise snacks are simply a way to break up your sitting time for a few minutes every 30 minutes throughout the day. Several workouts are recommended, including gentle walking and modest resistance exercises such as squats or leg raises.

Weightlifting, brisk walking, jogging, biking, dancing, hiking, and swimming are all additional beneficial types of exercise. Indeed, any activity that gets you up and moving regularly — regardless of intensity — outperforms a sedentary lifestyle.

Additionally, keep in mind that if you're having difficulty allocating longer lengths of time to exercise throughout the week, you can still reap several benefits by performing shorter sessions. For instance, strive for 10-minute exercise sessions three times a day for five days, with a weekly goal of 150 minutes.

SUMMARY

Exercise improves insulin sensitivity and facilitates the utilization of blood sugar by muscles. This may result in decreased blood sugar levels.

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2. Maintain a healthy carbohydrate intake

Your carbohydrate intake has a significant impact on your blood sugar levels.

The body breaks down carbohydrates into sugars, primarily glucose. Insulin then assists your body in utilizing and storing it for energy.

When too many carbohydrates are consumed or when insulin action is impaired, this mechanism fails, and blood glucose levels can rise.

That is why the American Diabetes Association (ADA) suggests that people with diabetes control their carbohydrate consumption by counting carbs and being aware of their daily carbohydrate requirements.

According to some research, this can help you plan your meals more effectively, further improving your blood sugar management.

Numerous studies have also demonstrated that following a low carbohydrate diet helps control blood sugar levels and prevents blood sugar rises.

It's critical to understand that low carbohydrate diets and no carbohydrate diets are not synonymous.

When monitoring your blood sugar, you can still eat some carbs. However, choosing whole grains over processed grains and refined carbohydrates delivers more nutritional value while also controlling blood sugar.

SUMMARY

Your body converts the carbohydrates into glucose you consume, elevating your blood sugar levels. As such, lowering your carbohydrate intake can help regulate your blood sugar.

3. Consume more Fiber

Fiber slows carbohydrate digestion and absorption, allowing blood sugar levels to rise gradually.

Fiber is classified into two types: insoluble and soluble.

While both are necessary, soluble fiber has enhanced blood sugar regulation, while insoluble fiber has not.

A high-fiber diet can help your body control blood sugar more effectively and reduce blood sugar lows. It may aid in the management of type 1 diabetes.

Fiber-rich foods include the following:

Vegetables, fruits, legumes, and grains are all represented in their fullness.

Experts recommend that daily fiber intake for women is approximately 25 grams and for males is about 35 grams. It equates to around 14 grams for every 1,000 calories.

SUMMARY

Consuming a sufficient amount of fiber can aid with blood sugar regulation. Soluble dietary fiber appears to be more effective than insoluble fiber for this function.

4. Drink 7-8 glasses of water to stay hydrated

Consuming adequate water may assist you in maintaining appropriate blood sugar levels.

Along with reducing dehydration, it assists your kidneys in flushing away any excess sugar via urine.

According to one evaluation of observational studies, people who drank more water had a decreased risk of developing hyperglycemia.

Drinking 7-8 glasses of water daily may help rehydrate the blood, lower blood sugar levels, and overcome the chance of developing diabetes.

Remember that water and other zero-calorie beverages are the healthiest options. Avoid sugar-sweetened alternatives, which can elevate blood glucose, promote weight gain, and increase your chance of developing diabetes.

SUMMARY

Maintaining adequate hydration can help lower blood sugar levels and the risk of developing diabetes. Avoid sugar-sweetened beverages and go for water and zero-calorie drinks.

5. Establish portion control

Portion control can help you control your caloric intake and maintain a healthy weight.

As a result, weight management helps maintain normal blood sugar levels and reduces the risk of developing type 2 diabetes.

Keeping an eye on your serving amounts also aids in preventing blood sugar increases.

Here are some valuable pointers for portion control:

• measure and weigh your portions
• use smaller plates
• avoid all-you-can-eat restaurants
• read food labels and check the serving sizes
• keep a food journal
• eat slowly

SUMMARY

Concentrating on portion control can assist you in managing your blood sugar levels.

6. Select Foods with a low glycemic index

The glycemic index (GI) indicates how quickly carbohydrates are broken down during digestion and absorbed by the body. As a result, it affects how your blood sugar levels rise.

The GI classifies meals into low, medium, and high GI categories and assigns them a value between 0 and 100. Foods with a low GI score of 55 or less are considered low GI.

The amount and kind of carbs in a portion of food affect your blood sugar levels. Specifically, consuming foods with a low glycemic index has been shown to lower blood sugar levels in patients with diabetes.

Several foods with a low to moderate GI include the following:

• bulgur
• barley
• unsweetened Greek yogurt
• oats
• beans
• lentils
• legumes
• whole wheat pasta
• non-starchy vegetables

Additionally, including protein or healthy fats helps decrease post-meal blood sugar rises.

SUMMARY

Select foods for you with a low glycemic index (GI) and watch your total carbohydrate intake.

7. Try to control your stress levels

Stress is one of the main effects shown on blood sugar levels.

When you are stressed, your body produces the hormones glucagon and cortisol, which cause your blood sugar to rise.

According to one study, exercise, relaxation, and meditation dramatically reduced stress and blood sugar levels in a sample of students.

Self-Healing, Meditation, exercise, and relaxation techniques such as yoga and mindfulness-based stress reduction may also aid persons with chronic diabetes with insulin secretion issues.

SUMMARY

Stress management techniques such as self-healing, meditation, exercise, or relaxation techniques such as yoga may assist you in regulating your blood sugar levels.

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8. Maintain your blood sugar levels

Monitoring your blood glucose levels can assist you in managing them more effectively.

You can do so with a portable blood glucose meter at home, referred to as a glucometer. You also can consider this option with your physician.

Keeping track enables you to assess whether your meals or prescriptions need to be adjusted. Additionally, it teaches you how your body reacts to specific foods.

Consider monitoring your levels daily and keeping a log of the results. Additionally, tracking your blood sugar in pairs may be more beneficial — for example, before and after exercise or before and two hours after a meal.

It can indicate if you should make minor adjustments to a meal if it causes your blood sugar to jump, rather than abandoning your favorite foods entirely. For example, several changes include substituting non-starchy vegetables for starchy ones or limiting them to a handful.

SUMMARY

By monitoring your blood glucose and keeping a daily log, you can alter your diet and medications to help manage your sugar levels more effectively.

9. Get enough quality sleep

Sleeping enough is both pleasurable and required for good health.

Indeed, inadequate sleep and lack of rest can affect blood sugar levels and insulin sensitivity, raising the risk of developing type 2 diabetes. Additionally, they can stimulate hunger and contribute to weight gain.

Additionally, sleep loss increases cortisol levels, which, as previously said, is critical for blood sugar regulation.

Sleeping well entails both quantity and quality. According to the National Sleep Foundation (NSF), adults should receive at least 7–8 hours of good quality sleep per night.

To increase the quality of your sleeping, make the following changes:

• Maintain a sleep schedule
• Avoid caffeine and alcohol before sleeping
• Do regular exercise
• Do not sit a long time on the screen before bed
• keep your bedroom normal
• Limit your day naps
• Make and follow a bedtime routine
• Use calming perfumes
• Avoid working in your bedroom
• Take a warm shower before bed
• Try meditation or guided imagery
• Do self-healing before sleeping
• Do meditation in routine

SUMMARY

Good sleep helps maintain healthy blood sugar levels and support weight management. On the other side, insufficient sleep can cause important metabolic hormones to be disturbed.

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10. Consume chromium and magnesium-rich foods

Diabetes or High blood sugar levels have been linked to micronutrient deficiencies. Some examples include defects in the mineral chromium and magnesium.

Chromium is necessary for carbohydrate and lipid metabolism. In addition, it may enhance insulin's action, so aiding in blood sugar management.

Foods high in chromium include the following:

• Meats
• Whole grain products
• Fruits
• Vegetables
• Nuts

However, the processes underlying this suggested relationship are unknown, and investigations have produced inconsistent results. As such, additional research is required.

Magnesium has also been founded to have a beneficial effect on blood glucose levels. Indeed, magnesium-rich diets are connected with a much lower incidence of diabetes.

In persons with diabetes, low magnesium levels, on the other hand, may result in insulin resistance and impaired glucose tolerance.

If you currently consume a sufficient number of magnesium-rich foods and maintain adequate blood magnesium levels, you are unlikely to benefit from magnesium supplements.

Magnesium-rich foods include the following:

• Dark leafy greens
• Squash and pumpkin seeds
• Tuna
• Whole grains
• Dark chocolate
• Bananas
• Avocados
• Beans

SUMMARY

Consuming foods high in chromium and magnesium can help prevent deficiencies and lower the chance of developing blood sugar issues.

11. Consider including specific foods in your diet

Numerous foods and plants have been identified as having therapeutic effects.

However, the general quality of evidence for these compounds is low due to a lack of human trials or small sample numbers. As a result, no definitive recommendations regarding their use can be offered.

Several foods have been suggested as having anti-diabetes properties, including the following:

Apple vinegar cider:

Earlier study indicates that this substance may help lower blood sugar levels by delaying the stomach emptying following a meal.

Cinnamon:

This spice may help you maintain a healthy blood sugar level by increasing insulin sensitivity and decreasing carbohydrate breakdown in your digestive tract. As a result, it helps control the spike in blood sugar.

Berberine:

According to research, this substance lowers blood sugar by boosting the breakdown of glucose by enzymes, promoting sugar usage by your tissues, and raising insulin production.

Seeds of fenugreek:

Due to their high fiber properties, these seeds may aid with blood sugar management by delaying stomach emptying and preventing blood sugar levels from increasing.

It is critical to consult your doctor before including these foods into your diet if you are currently using blood-sugar-lowering drugs, as some herbal supplements may interact poorly with them.

Finally, supplements are not controlled by the Food and Drug Administration (FDA), similar to prescription drugs. As such, it is critical to purchase supplements that have been evaluated for purity and component composition by an independent laboratory.

SUMMARY

Certain foods are believed to have a hypoglycemic effect. However, research on these supplements is preliminary, and they may interact poorly with your diabetic prescription.

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12. Maintain a healthy body weight

Maintaining a healthy weight increases blood sugar control and lowers your risk of acquiring diabetes.

According to research, even a 5% weight loss improves blood sugar management and reduces the need for diabetes medication.

If someone has weighed 200 pounds (91 kg) and lost just 10–14 pounds (4.5–6 kg), their blood sugar levels may improve significantly.

Additionally, decreasing more than 5% of your original weight may benefit your glycated hemoglobin (HbA1c) values. These are used to determine your blood sugar levels throughout the three months.

SUMMARY

Maintaining a healthy weight helps regulate blood sugar and reduces developing diabetes.

13. Increase your consumption of healthy snacks

By spreading your meals and snacks throughout the day, you can prevent experiencing high and low blood sugar levels.

Between-meal snacking may also help minimize your chances of developing type 2 diabetes.

Indeed, multiple studies indicate that eating smaller, more often meals throughout the day may help improve insulin sensitivity and blood sugar control.

Additionally, eating smaller meals and healthier snacks throughout the day may decrease glycated hemoglobin (HbA1c) levels, showing that blood sugar levels have improved during the past three months.

If you're wondering what to eat between meals and have diabetes, check out this post on diabetic snack ideas.

SUMMARY

Snacking in between meals can help maintain your blood sugar levels stable throughout the day.

14. Consume probiotic-rich foods

Probiotics are beneficial microorganisms that have many health benefits, one of which is improved blood sugar management.

Probiotic use has been shown to reduce fasting blood sugar, glycated hemoglobin (HbA1c), and insulin resistance in type 2 diabetic patients.

Interestingly, studies have discovered that persons who drink different probiotics for at least eight weeks see a more remarkable improvement in blood sugar levels.

Fermented foods that are high in probiotics include the following:

• Yogurt contains live active microorganisms.
• kefir
• Tempeh
• Sauerkraut
• kimchi

SUMMARY

A diet high in probiotics may assist you in managing your blood sugar levels.

15. Code of Self-healing

The Self-Healing Code is an energy balancing and healing technique that locates and identifies the underlying causes of illness and suffering, whether in your emotional, mental, physical, or spiritual bodies.

Your body is composed of pure energy from head to toe and throughout every system beneath your skin. This energy is inextricably linked to your thoughts, beliefs, memories, and emotions, among other things. Everything is connected and charged negatively or positively. The more negatively charged energy in your life, the more illness, and suffering you will experience.

I work with you to discover and eliminate any negative barriers, reawaken the body's natural healing mechanism, subliminal programming, pain, and trauma, all of which contribute to a dramatic shift into a higher vibrating state in all areas of your life.

I assist you in establishing a clear route to proper recovery and optimal health, allowing you to live, laugh, create, and love abundantly!

SUMMARY

Self-healing can activate the body’s natural healing system to manage our overall health system, including sugar.

16. Follow Meditation to Manage Diabetes

Meditation benefits diabetic patients by reducing stress, lowering blood sugar levels, and lowering the risk of heart disease. A 10–15-minute meditation session helps alleviate stress and maintain a healthy blood sugar level.

The following are some ways that a 10–15-minute guided meditation can aid with diabetes management:

Meditation modulates the physiological systems that regulate blood glucose levels and insulin production.

It alleviates psychological and physical strain. Reduced stress results in increased control over emotions and their physiological manifestations.

Meditation contributes to the balance of neurohormone systems that results in a decrease in certain stress hormone levels. In addition, it results in the activation of insulin resistance and the restoration of insulin homeostasis.

Additionally, meditation may aid in reducing the cell-damaging oxidative stress that contributes to insulin resistance and high blood glucose levels in the body.

It aids in the enhancement of immune system functioning.

In addition, it inhibits the inflammatory response that contributes to the disease process and is common in type 2 diabetic patients.

Meditation also helps control diabetes-related complications such as depression, insomnia, poor circulation, and immunological dysfunction.

Meditation can help you sleep better.

SUMMARY

Deep Meditation can improve the body’s healing system and help alleviate overall health.

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17. Avoid Excessive Meal

Consuming carbs in moderation is one strategy to keep carbs under control. "I always advise my patients to stagger their meals throughout the day.

"Do not skimp on meals in order to save enough for a large dinner."

In addition, research shows that consuming food throughout the day helps in blood sugar regulation and minimizes highs and lows.

RECOMMENDED Importance of monitoring carbohydrate intake, even when nibbling.

Less than 15 grams of carbs for each snack is considered a reasonable threshold around the amount contained in one cup of fruit.

The conclusion:

There are numerous natural strategies to control your blood sugar levels.

Numerous of them involve lifestyle adjustments such as controlling weight, stress levels, sleep quality, exercising, and staying hydrated. Some of the most significant gains are related to your food choices.

Consult your healthcare practitioner before making lifestyle changes or attempting new supplements—especially if you have diabetes or are on medication.