Having constantly high blood sugar levels naturally lead to diabetes. In the U.S. alone, almost all 50 percent of all the population have diabetes or are pre-diabetic.
Need a way on how to lower blood sugar fast without medication? Check out these 10 ways on how you can keep your blood sugar levels in check every day.
1. Stay Hydrated
Drinking the recommended amount of water each day is the key to staving off high blood sugar levels. Water is so beneficial for your body- it prevents you from being dehydrated while allowing your kidneys to work efficiently and flush out excess sugar via urinating. In one study, it was found that patients who drank more water had a significantly lower risk in exceeding their blood sugar levels.
Instead of consuming sugary drinks such as soda, artificial juices, etc., it will be better to drink a glass of water. Sugar-laded beverages will only make your blood sugar shoot through the roof, making you more prone to gaining weight and developing diabetes.
2. Get Enough Sleep
Sleep is essential for our overall health and well-being. Staying up late and not getting enough sleep can lead to insensitivity to insulin and affect the way your body processes glucose entering the body. Lack of sleep often leads to an increased appetite and weight gain. Plus, it increases the stress hormones and prevents the production of growth hormones.
There’s a reason why doctors recommend 8 to 10 hours of sleep each night. A good night’s sleep lowers blood sugar without the help of any medication. You maintain healthy metabolic hormones while keeping off the extra weight.
3. Be Mindful Of Your Weight
Did you know that being mindful of your weight lowers blood sugar? Weight has a direct correlation with diabetes and obesity- studies have found that having a good blood sugar level reduces the risk of acquiring diabetes.
Furthermore, it was found that even a 7 percent reduction in total weight can reduce the risk of having diabetes by up to 58 percent, and that risk is further reduced with the help of medication. Maintaining optimal weight and taking care of your waistline are the most important elements directly associated with diabetes.
One of the best ways to keep an optimal weight is to exercise regularly, which naturally leads to an increased sensitivity to insulin and a slimmer waistline. With this, your cells will function more efficiently and will make use of incoming sugar better than before. Physical activities will also make your muscles consume blood sugar for muscle contraction and energy.
Routinely monitor your blood sugar levels while you exercise to keep it from becoming too high or too low. You can then come up with a personalized training session or exercise program that will get you in shape while maintaining optimal blood sugar levels. Some of the best exercises to lower blood sugar include running, cycling, swimming, brisk walking and more.
5. Eat More Fiber
Fiber does so many good things to your body. Aside from slowing down sugar absorption, fiber also slows down the digestive process, which prevents too much sugar from entering the bloodstream. While there are 2 types of fiber, soluble fiber has been shown to benefit individuals best when it comes to maintaining optimal blood sugar levels. A diet rich in fiber is key to managing type 1 diabetes by curbing blood sugar highs and lows. The recommended amount of fiber one should eat is 38g for men and 25g for women (about 14g for every 1,000 calories). Eat more whole grains, legumes, fruits, and vegetables on a daily basis.
6. Manage Your Stress Levels
Did you know that being constantly exposed to a stressful environment affects your body’s ability to maintain blood sugar? Cortisol and glucagon hormones are released in times of stress, which can directly make your blood sugar spike. In a study, a group of students who meditated, relaxed and exercised had significantly reduced stress levels and lower blood sugar levels than those who didn’t. Moreover, relaxation methods such as mindfulness-based activities, yoga, and meditation can correct insulin production problems such as in chronic diabetes.
7. Control Carb Intake
Carbohydrate-rich foods are often converted to glucose where insulin moves them to the cells. Not paying attention to the amount of carbs you’re taking can lead to impaired insulin function, which then lets the excess glucose stay in the blood for a far longer time than normal. Studies have shown that a low-carb diet directly assists individuals in meeting blood sugar levels and prevents massive sugar spikes. You can plan out your meals in a variety of ways- you can count your calories, plan ahead or use a food exchange system.
8. Plan Meals Using Portion Control
Controlling your food portions will help you in a number of ways- it controls the calories you take in, lowers the carb count and it leads to healthy weight loss. Indirectly, portion control will lower your blood sugar to manageable levels and reduce the risk of developing type 2 diabetes. Create a habit of implementing portion control to prevent blood sugar spikes from occurring.
Some of the more practical methods in portioning include chewing your food thoroughly and eating it more slowly, keeping track of the calories by using a good journal, reading up on food labels, ingredients and serving sizes, avoiding buffets and all-you-can-eat diners, using a much smaller plate and weighing and measuring the portions.
9. Foods With A Lower Glycemic Index
The Glycemic Index was created to assess blood sugar levels in foods that contain carbohydrates. Low glycemic index foods help maintain a healthy blood sugar for type 1 and 2 diabetes. Some of the best low glycemic foods include sweet potatoes, yams, corn, beans, oats, eggs, seafood and non-starchy vegetables.
10. Apple Cider Vinegar
Aside from lowering blood sugar fast without medication, apple cider brings a host of other health benefits. It can increase insulin sensitivity and make your body respond better to sugar and carbs.
Add a healthy dash of apple cider vinegar to your salad or mix in 2 teaspoons in a glass of water. Check with your doctor first to see if it’s fine to take in apple cider vinegar if you’re already taking blood sugar medication.