BLOOD SUGAR

High blood sugar occurs when your body cannot effectively move sugar from the blood to the cells.

If this option is not checked, it can lead to diabetes.

A 2012 study reported that 12-14% of US adults had type 2 diabetes, while 37-38% were classified as pre-diabetic.

This means that 50% of all adults in the US have diabetes or pre-diabetes.

Here are 10 easy ways to naturally lower blood sugar levels:

1. EXERCISE REGULARLY

Regular exercise can help you lose weight and increase insulin sensitivity.

Increased insulin sensitivity means your cells can make better use of the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have trouble controlling your blood sugar, you should check your levels regularly. This will help you learn how to respond to different activities and prevent your blood sugar levels from going too high or too low.

Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming, and more.

CONCLUSION:

Exercise increases insulin sensitivity and helps your muscles absorb sugar from the blood. This can lead to decreased blood sugar levels.

2. CONTROL YOUR CARBOHYDRATE INTAKE

Your body breaks down carbohydrates into sugars, mostly glucose, and insulin transports the sugars into cells.

If you eat too many carbohydrates or have problems with insulin function, this process fails and blood sugar levels rise.

However, you can take various measures.

The American Diabetes Association ADA recommends controlling carbohydrate intake by counting carbohydrates or using a food exchange system 3

3. INCREASE YOUR FIBER INTAKE

Fiber slows carbohydrate digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.

Also, the type of fiber you eat can play a role.

There are two types of fiber: insoluble and soluble. While both are important, soluble fiber has been shown to specifically lower blood sugar levels.

IF YOU WANT TO GET BEST SUPPLEMENT OF BLOOD SUGAR

4. DRINK WATER AND STAY HYDRATED

Drinking enough water can keep your blood sugar levels within healthy limits.

In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine.

An observational study showed that those who drank more water had a lower risk of developing high blood sugar.

Drinking water regularly rehydrates the blood, lowers blood sugar levels and lowers the risk of diabetes.

5. IMPLEMENT PORTION CONTROL

Portion control helps regulate calorie intake and may lead to weight loss

6. CHOOSE FOODS WITH A LOW GLYCEMIC INDEX

The glycemic index was developed to assess the body's blood sugar response to carbohydrate-containing foods.

Both the amount and type of carbohydrates determine how a food affects blood sugar levels

7. CONTROL THE STRESS LEVELS

Stress can affect your blood sugar levels.

Hormones like glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to spike.

One study showed that exercise, relaxation, and meditation significantly reduced students' stress and blood sugar levels.

8. MONITOR YOUR BLOOD SUGAR LEVELS

"What gets measured gets managed."

Measuring and monitoring blood sugar levels can also help you stay in control.

For example, keeping track can help you determine if you need to make meal or medication adjustments

9. GETTING ENOUGH QUALITY SLEEP

Getting enough sleep feels good and is necessary for good health.

Poor sleeping habits and lack of rest also affect blood sugar levels and insulin sensitivity. You can increase. Promote appetite and weight gain.

Sleep deprivation decreases growth hormone release and increases cortisol levels. Both play important roles in blood sugar control.

10. EAT FOODS RICH IN CHROMIUM AND MAGNESIUM

High blood sugar and diabetes have also been linked to micronutrient deficiencies

Examples are deficiencies in the minerals chromium and magnesium.

Chromium is involved in carbohydrate and fat metabolism. It also helps control blood sugar levels, and a lack of chromium may predispose you to carb intolerance.

However, the mechanisms behind this are not fully known. Studies also report mixed results.

Two studies in diabetic patients showed that chromium has benefits for long-term glycemic control. However, another study showed no benefit.

Foods rich in chromium include egg yolks, whole grains, cereals high in bran, coffee, nuts, green beans, and broccoli.

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