About 13% of adults in the US live with diabetes. Another 34.5% have prediabetes.
If your body doesn’t make or use insulin properly, you could develop high blood pressure. High blood pressure is often associated with diabetes. If your blood sugar levels continue to rise, it could cause serious problems.
For example, too much glucose can damage your kidneys, nerves, and eyes. It could cause heart disease, stroke, and other complications, too.
Don’t let it get that far. Instead, consider these 13 easy ways to naturally lower your blood sugar.
With these tips, you can keep your blood sugar levels in check without stress. Your overall health could improve as a result.
Discover how to lower your blood sugar with these tips today.
1. Work Up a Sweat
Grab your favorite pair of running shoes and head outside! Regular exercise could help you lower your blood sugar. It can also help you maintain a moderate weight.
Meanwhile, your insulin sensitivity could increase, too. Increased sensitivity means your cells are able to use the sugar that’s available in your bloodstream.
Once you start exercising, your muscles can use blood sugar for energy.
It benefits muscle contraction, too.
Try different forms of exercising, including walking, running, and biking. Consider swimming and weightlifting as well.
Your muscles will use glucose more effectively, which could reduce blood sugar levels.
2. Reconsider Carbs
As you learn how to naturally lower your blood sugar, it’s important to consider your diet. Your diet can have a major impact on your blood sugar levels.
After all, your body breaks carbs down into sugars. Insulin then helps the body use and store that sugar for energy.
If you eat too many carbs, however, the process won’t work properly. Your blood glucose levels will rise instead.
Try to manage your carb intake. You might need to begin counting carbs. Try planning your meals before you eat to make sure you’re on track.
A low-carb diet can help reduce your blood sugar levels. It could help prevent blood sugar spikes, too.
3. Stay Hydrated
Grab a bottle of water and fill it up! Drinking enough water each day could keep your blood sugar levels at a healthy limit. Otherwise, you could experience dehydration.
Drinking water will help your body flush out excess sugar through your urine.
In one study, participants who drank more water had a lower risk for developing high blood sugar levels, too.
Try to avoid beverages that are sweetened with sugar. Otherwise, those beverages could increase your diabetes risk. They might raise your blood glucose and lead to weight gain as well.
4. Get More Fiber
Remember, your diet can have a major impact on your blood sugar levels. Take a moment to consider your fiber intake, too. Fiber can slow carb digestion and sugar absorption.
In other words, fiber triggers a gradual rise in blood sugar levels.
There are two types of fiber, soluble and insoluble. Soluble fiber could help improve your blood sugar management.
A higher fiber diet might help patients manage their type 1 diabetes. It could help improve the body’s ability to regulate blood sugar. It might help reduce blood sugar lows, too.
5. Look for a Low Glycemic Index
The glycemic index measures how we digest foods. It can impact the rate your blood sugar levels rise, too. Try eating low-glycemic-index foods to naturally lower your blood sugar instead.
For example, you can try:
- Oats
- Beans
- Yogurt
- Barley
- Bulgur
- Wheat pasta
- Non-starchy vegetables
- Legumes
- Lentils
Don’t forget to monitor your carb intake.
6. Consume Chromium and Magnesium
A micronutrient deficiency could impact your blood sugar levels. Try eating foods that are high in chromium and magnesium.
For example, you can try:
- Fruit
- Vegetables
- Nuts
- Whole grains
- Meats
- Dark leafy greens
- Tuna
- Avocados
- Beans
- Bananas
- Dark chocolate
These foods could reduce your risk of blood sugar problems. Otherwise, consider taking supplements.
7. Minimize Stress
Stress could cause your blood sugar levels to spike. Your cortisol and glucagon levels will rise, which can impact your blood sugar levels.
Try meditating, exercising, or using yoga to relax. You could lower your blood sugar levels as your stress levels drop.
Here are a few ways to combat stress.
8. Get Some Sleep
Make sure you’re getting enough sleep each night. Otherwise, your insulin sensitivity and blood sugar levels could fluctuate. You might experience weight gain or increased appetite as a result.
Inadequate sleep can disrupt metabolic hormones, too.
Instead, improve your sleep quantity and quality to improve your health.
9. Keep Track
How do you know if your blood sugar is low? Make sure you’re monitoring it! Monitoring your blood glucose levels could help you manage them.
You can determine if you need to adjust your medications or meals. You can see how your body reacts to certain foods, too.
10. Use Portion Control
It’s not enough to adjust what you eat. If you want to lower your blood sugar, consider how much you eat, too. Portion control might help you maintain a moderate weight.
Managing your weight could promote healthy blood sugar levels. It could reduce your risk of type 2 diabetes, too.
As you learn how to manage your portion sizes, try:
- Using smaller plates
- Reading food labels for serving sizes
- Keeping a food journal
- Eating slowly
- Measuring and weighing your portions
Otherwise, try to avoid “all you can eat” restaurants.
11. Sip Apple Cider Vinegar
Apple cider vinegar could promote lower fasting blood sugar levels. It might improve your insulin sensitivity, too.
Try mixing a little apple cider vinegar with water or using it as a salad dressing.
12. Try Cinnamon Extract
Cinnamon could improve your insulin sensitivity and lower blood sugar levels by up to 29%. It could slow the breakdown of carbs in your digestive tract, too. This process might moderate the rise of blood sugar after a meal.
13. Manage Your Weight
Above all else, make sure to maintain a moderate weight. Maintaining a healthy weight could benefit your overall health. It might prevent future health problems from developing, too.
Weight management can also help promote healthy blood sugar levels.
In fact, a 7% reduction in body weight could decrease your risk of developing diabetes by 58%.
Watch It Drop: 13 Ways to Naturally Lower Your Blood Sugar
Your blood sugar levels don’t have to control your future. Instead, use these 13 tips to naturally lower your blood sugar. With these tips, you can stay happy and healthy without worry.
Make sure to speak with your doctor before making any major changes. They can help you develop a treatment plan with your needs in mind.
Searching for other ways to regulate your blood sugar? Learn more here.