From managing diet to exercising – simple tips to regulate blood pressure at home.
Glucose or blood sugar is essential for the proper functioning of your body. The problem arises when the levels of blood sugar deviate from what is considered to be a healthy range. Diabetes or prediabetes, a chronic health concern associated with high blood sugar, is on the rise today. Lifestyle and food choices can have an effect on your blood sugar levels, and that is why it may be possible to lower blood sugar naturally.
What Causes High Blood Sugar?
High blood sugar, or hyperglycemia, refers to a blood glucose (sugar) level higher than 125 mg/dL in a fasted state (minimum 8 hours) and higher than 180 mg/dL two hours after food intake. There are two primary reasons why your blood sugar may be high:
- You have insulin resistance.
- Your body is not producing enough insulin.
Insulin, a hormone secreted by the pancreas, is responsible for managing the level of glucose in the blood. There can be a variety of factors behind abnormalities in insulin production or usage. Depending on those, you may be diagnosed as having type 1 diabetes, type 2 diabetes, or gestational diabetes.
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Type 1 Diabetes
Type 1 diabetes is an auto-immune disorder in which the body’s immune system attacks and impairs the cells responsible for insulin production. The exact reason why this happens is not known, but research suggests that genetics and environment are important factors. Type 1 diabetes mostly develops in childhood or adolescence.
Type 2 Diabetes
The exact cause behind type 2 diabetes is unknown, but obesity, a sedentary lifestyle, and waist circumference are strongly linked with the development of type 2 diabetes. This is the most prevalent form of diabetes in the U.S. Other risk factors include exposure to environmental toxins, and a family history of type 2 diabetes, hypertension, and certain diseases like Cushing syndrome, pancreatitis, and cancer
Gestational Diabetes
Gestational diabetes may affect some women during pregnancy. It generally presents itself if the body becomes less sensitive to insulin. This condition clears up after delivery.
It is important to pay attention to your body to know if your blood sugar levels are fluctuating or going above normal. Let’s explore some signs through which your body may communicate that to you.
You may feel excessively thirsty and urinate frequently as the first indication that your blood glucose levels are high. Some other common signs and symptoms of hyperglycemia include:
- Headache
- Fatigue
- Blurry vision
- Excessive hunger
- Difficulty in concentration and thinking
Hyperglycemia is especially important to identify if you have type 1 diabetes. Untreated, it can lead to ketoacidosis, an emergency medical condition that may be fatal. Rush to the emergency ward if you experience any of these signs of ketoacidosis:
- Dehydration
- Vomiting
- A fruity breath
- Hyperventilation
- Very fast heartbeat
- Disorientation
While neither type 1 nor type 2 diabetes is curable, both can be treated and managed. Besides medications that your physician may prescribe, lifestyle changes and diet can have a great impact on hyperglycemia and help you lower blood sugar levels naturally
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How To Lower Blood Sugar Levels Naturally
Make Exercise A Part Of Your Daily Routine
Exercising regularly can not only help you manage your weight but also improve your insulin sensitivity. Research suggests that physical exercise may effectively treat and prevent insulin insensitivity. An improved insulin sensitivity translates to lower levels of glucose in your blood as cells are able to utilize the sugar better. Physical training also helps your muscles use up more blood sugar. Walking at a brisk pace, swimming, weightlifting, running, cycling, hiking, and dancing are examples of exercises that may help you lower blood sugar naturally.
As a word of caution, monitor your blood sugar levels after exercise so you can see how they fluctuate, especially if you are on any medication to help manage your hyperglycemia.
Try A Low-carb Diet
Carbohydrates break down into sugars during the digestive process. Insulin is responsible for managing how much sugar is used and how much is stored. If you consume too many carbohydrates, or if you have insulin-related problems, you may end up with high blood sugar. Research suggests that eating meals with fewer carbohydrates is one of the most effective ways to lower blood sugar and reduce weight at the same time. The best part is that it’s not only good for the short term but may have long-term beneficial effects on blood sugar management as well.
You can do a few things to keep your carb intake in check and follow a diet to lower blood sugar:
- Count your macronutrients and be aware of how much carbohydrate you need based on your BMI.
- Reduce added sugar by drinking your coffee or tea without it.
- Practice portion control.
- Eat whole foods, preferably home-cooked meals.
- If you have to eat out, choose healthier options that focus on vegetables and lean protein.
- Replace sugary snacks with nuts and seeds.
Load Up On Fiber
Dietary fiber, especially soluble fiber, can help you manage your blood glucose levels. It can slow down the digestion of carbohydrates and the rate at which sugar is absorbed into your bloodstream. This can help you avoid a sudden rise in your blood sugar level. Soluble dietary fiber is also associated with improved insulin resistance
Manage Your Weight
Research suggests that even a 7% reduction in body weight may lower the risk of developing diabetes by as much as 58%. It also concludes that managing weight and incorporating physical activity as a part of lifestyle modification may work even better at lowering blood sugar levels compared to a commonly prescribed drug for diabetes
Stay Hydrated And Drink More Water
Drinking water throughout the day may help to prevent raised blood sugar levels as water enables your kidneys to flush out any excess sugar via urine. According to a study, people who drink more water are less likely to develop hyperglycemia. Rehydrating with plain water or mineral water may be a way to lower your blood sugar and reduce the risk of developing diabetes
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Sleep Enough And Sleep Well
Bad sleeping habits and insufficient sleep can influence your appetite, affect insulin sensitivity and raise your blood sugar levels. When your body is sleep-deprived, it releases lower amounts of growth hormones and increases the levels of cortisol in the blood. Both these hormones play important roles in blood sugar management. Focus on getting good quality and sufficient quantity of sleep every day.
Add Apple Cider Vinegar And Cinnamon To Your Diet
Apple cider vinegar or ACV may promote a decrease in fasting blood glucose levels. Studies show that ACV can significantly influence how the body responds to sugars and may also improve insulin sensitivity. You can drink ACV by diluting it in water or as a salad dressing.
Similarly, cinnamon may help you lower blood sugar naturally by reducing insulin resistance at the cellular level. There is some evidence that cinnamon may lower blood glucose by up to 29%. Adding cinnamon to your meals may slow down the digestion of carbohydrates and hence lead to a more regulated rise of sugar levels in your blood after eating. Consult your healthcare provider before introducing them to your diet if you are already on medication to lower blood sugar.
Drink Aloe Vera Juice
Incorporating aloe vera into your diet may help lower your blood sugar levels. Studies showed aloe vera helped reduce fasting blood glucose and hemoglobin A1C levels in patients with prediabetes and non-treated diabetes. Further studies suggest that in addition to improving fasting sugar levels, regular consumption of aloe vera may also help in weight and fat loss.
You can add freshly obtained aloe vera gel to smoothies, drink its juice, or consume aloe vera supplements after consulting with your healthcare provider.
In addition to incorporating these changes in your diet patterns and lifestyle, you can make better choices with respect to the foods you consume to have a regulatory impact on your blood glucose levels.
