14 Easy Ways to Lower Blood Sugar Levels Naturally

1. Exercise on a regular basis

Regular exercise can assist you in achieving and maintaining a healthy weight while also improving insulin sensitivity .

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

Exercise also aids muscular contraction and the utilisation of blood sugar for energy .

If you have trouble controlling your blood sugar, check your levels before and after exercising on a regular basis. This will assist you in learning how you respond to various activities and preventing dangerously high or low blood sugar levels.

Furthermore, researchers advise eating so-called "exercise snacks" to lower blood sugar and avoid the negative effects of sitting all day.

Simply put, exercise snacks entail interrupting your sitting time every 30 minutes for a few minutes during the day. Light walking or easy resistance workouts like squats or leg raises are some of the exercises that are recommended.

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

Also, if you have problems allocating longer lengths of time to exercise throughout the week, realize that practicing shorter sessions can still provide many benefits. Try aiming for 10-minute exercise sessions three times a day for five days, with a weekly goal of 150 minutes.

2. Keep track of your carb consumption.

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

Carbs are broken down by your body into sugars, primarily glucose. Insulin then aids in the usage and storage of glucose for energy.

When you eat too many carbohydrates or have issues with insulin, this mechanism breaks down, and blood glucose levels rise.

That's why the American Diabetes Association (ADA) advises diabetics to keep track of their carb intake by counting them and knowing how many they require.

According to some research, this can help you plan your meals more effectively, resulting in better blood sugar control.

A low-carb diet has also been shown in numerous trials to help lower blood sugar levels and prevent blood sugar rises.

It's crucial to understand the difference between a low-carb and a no-carb diet.

When monitoring your blood sugar, you can still eat some carbohydrates. Prioritizing whole grains over processed grains and refined carbs, on the other hand, gives more nutritious value while also helping to lower blood sugar levels.

3. Increase your fiber intake.

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

Insoluble and soluble fibers are the two forms of fiber.

While both are beneficial, soluble fiber has been demonstrated to help with blood sugar regulation, whilst insoluble fiber has not.

A high-fiber diet can help your body control blood sugar levels and prevent blood sugar lows. This could aid in the management of type 1 diabetes.

Fiber-rich foods include the following:

veggies

fruits

legumes

grains in their entirety

Fiber consumption should be around 25 grams for women and 35 grams for males per day. For every 1,000 calories, that's around 14 grams.

4. Stay hydrated by drinking water.

Drinking plenty of water will help you maintain a healthy blood sugar level.

It helps your kidneys flush out any excess sugar through urine, as well as reducing dehydration.

According to a meta-analysis of observational studies, those who drank more water had a lower risk of acquiring high blood sugar levels.

Drinking water on a daily basis can help to rehydrate the blood, lower blood sugar levels, and minimize the risk of diabetes.

Keep in mind that water and other calorie-free beverages are the greatest options. Sugar-sweetened choices should be avoided because they can elevate blood glucose, cause weight gain, and increase the risk of diabetes.

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