5 Easy Ways to Lower Blood Sugar Levels Naturally

01. Exercise regularly

You can achieve and maintain a healthy weight with regular exercise, which also improves insulin sensitivity. 

Your cells can use the available sugar in your bloodstream more efficiently if your insulin sensitivity is increased. 

Exercise also facilitates the use of blood sugar by your muscles for energy and contraction. If you struggle to control it, consider routinely testing your blood sugar levels before and after exercise. 

You'll be able to learn how you react to various activities and prevent too-high or too-low blood sugar levels as a result. 

Researchers also advise taking part in so-called "exercise snacks" to reduce blood sugar and prevent the harm that prolonged sitting might cause. 

Exercise snacks simply refer to taking a brief break from sitting down every 30 minutes during the day. Light walking or easy resistance exercises like squats or leg raises are a few of the recommended workouts. 

Weightlifting, brisk walking, jogging, biking, dancing, hiking, swimming, and more are additional beneficial forms of exercise. In fact, a sedentary lifestyle is better than any activity that gets you up and moving on a regular basis, regardless of intensity. 

Additionally, be aware that even if you struggle to dedicate longer lengths of time to exercise throughout the week, you might still benefit from undertaking shorter sessions. For instance, consider setting a target of 150 minutes per week of exercise by aiming for three 10-minute sessions per day for five days.

02. Eat more fiber

Fiber promotes a more gradual rise in blood sugar levels by delaying carbohydrate breakdown and sugar absorption. 

Fiber comes in two varieties: soluble and insoluble. Despite the fact that both are significant, soluble fiber has been specifically demonstrated to benefit blood sugar management while insoluble fiber has not. 

A diet rich in fiber can enhance your body's capacity to control blood sugar and reduce blood sugar lows. You may be able to better manage type 1 diabetes as a result.

Foods that are high in fiber include:

• Vegetables
• Fruits
• Legumes
• Whole grains

For women, a daily fiber intake of 25 grams is advised, while for men it is 35 grams. 14 grams for every 1,000 calories, roughly.

03. Drink water and stay hydrated 

You may be able to maintain healthy blood sugar levels by drinking enough water. 

In addition to preventing dehydration, it helps the kidneys eliminate any excess sugar in the urine. 

According to a study of observational studies, people who drank more water were less likely to experience high blood sugar levels. 

Regular water consumption may rehydrate the blood, lower blood sugar levels, and lower the chance of developing diabetes. 

Remember that the greatest beverages are water and others with no calories. 

Sugar-sweetened foods should be avoided because they can cause blood sugar spikes, weight gain, and an increased risk of diabetes. 

04. Select foods with a low glycemic index

 

The glycemic index (GI) gauges how quickly your body absorbs carbohydrates and how quickly they break down during digestion. 

The rate at which your blood sugar levels rise is impacted by this. Foods are classified as low, medium, or high GI according to the GI, which rates them from 0 to 100. 

Foods with a low GI score have a ranking of 55 or less. The quantity and kind of carbohydrates you consume both affect how a food affects your blood sugar levels. 

Particularly, eating low-GI foods has been demonstrated to lower blood sugar levels in diabetics.

Some examples of foods with a low to moderate GI include:

• Bulgur
• Barley
• Unsweetened Greek yogurt
• Oats
• Beans
• Lentils
• Legumes
• Whole wheat pasta
• Non-starchy vegetables

Additionally, incorporating protein or healthy fats reduces blood sugar increases following a meal.

05. Try to manage your stress levels

Blood sugar levels might fluctuate due to stress. 

Your body releases the hormones glucagon and cortisol in response to stress, which raise blood sugar levels. 

Exercise, relaxation, and meditation dramatically reduced stress and lowered blood sugar levels, according to a study that involved a group of students. 

Yoga and mindfulness-based stress reduction are two exercises and relaxation techniques that may help people with chronic diabetes improve their insulin secretion.

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