An increase in blood sugar level, also indicates diabetes, a disease that can cause heart attack, heart failure, stroke, and kidney failure. Managing blood sugar levels is crucial for overall health, especially for individuals with diabetes or those at risk of developing the condition. High blood sugar levels can lead to serious health complications over time. In this article, we will learn best practices to lower blood sugar level.
Also known as hyperglycemia, High blood sugar have been one of the most common health issue for a decade among human kind. When our body fails to produce or utilize insulin efficiently, the blood sugar level rises leading to diabetes.
Here are some simple and easy steps you can take to lower your blood sugar levels naturally:
How To Lower Blood Sugar
1. Exercise Regularly
Whether you’re diabetic or not, it is always a good practice to have a walk. Performing a regular routine of exercises and physical activity can help lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles. This helps in controlling the sugar level.
Performing exercises include walking or simple resistance exercises like squats or leg raises,weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more.
2. Stress Management
Taking stress raises the blood sugar level. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or engaging in hobbies and activities you enjoy to help manage stress levels effectively.
3. Control Carb Consumption
Our body utilizes carbs to convert it into sugar,mainly glucose, which is synthesized by insulin to form energy source for our body. Controlling the carb intakes can help in managing sugar level in our body. Focus on your diet or meal plan with lower or controlled calorie contains.
Establish a routine of eating balanced meals and snacks throughout the day to help maintain stable blood sugar levels. Include a combination of carbohydrates, protein, and healthy fats in each meal to slow down the absorption of sugar into the bloodstream.
Focus on consuming complex carbohydrates like whole grains, fruits, vegetables, and legumes, which are digested more slowly and have a gentler effect on blood sugar levels.
4. Include Fiber
Fibers are good for body especially the soluble fibers found in vegetables, fruits and other natural fiber contain foods. It helps in controlling blood sugar levels as it slows down the digestion of carbs and sugar absorption in our body.
Consider adding fruits and vegetables that includes fibers.
5. Control how much you eat
Portion control is important if you’re dealing with diabetes. Be mindful of portion sizes to prevent overeating, which can lead to spikes in blood sugar levels. A portion focused diet plan help you to control and avoid excessive carbs intake and adding more healthy ingredients to your diet.
6. Drink Plenty of Water
Drink plenty of water throughout the day to help flush out excess sugar from the bloodstream through urine and prevent dehydration, which can affect blood sugar levels.
Drinking water is essential for everyone, including individuals with diabetes. Proper hydration is crucial for maintaining overall health and managing blood sugar levels effectively.
When you’re dehydrated, your blood sugar levels may become more difficult to control, leading to higher readings. Drinking an adequate amount of water helps your body flush out excess sugar through urine, keeping blood sugar levels within a healthy range.
Try to stay away from sugary drinks when you feel thirsty as those drinks can spike sugar level.
7. Get Good Amount of Sleep
Ensure you get 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormone levels and lead to insulin resistance, contributing to elevated blood sugar levels.
Quality sleep is connected to proper functioning of insulin in our bidy. When you don’t get enough sleep, your body’s ability to use insulin effectively decreases, which can lead to higher blood sugar levels and an increased risk of type 2 diabetes.
8. Whole Fruits or Juice
Juice might be easy to consume but it looses all the fiber contains during the process. When you drink juice, instead of getting healthy elements of it, you start to gain the bad side. Fruit juice contains more carbs and sugar which can lead to increase in your sugar level.
Consider eating whole fruits and avoid juice more often.
Final Words
Monitor your blood sugar levels regularly, as recommended by your healthcare provider. Keeping track of your levels can help you identify patterns, make informed decisions about your diet and lifestyle, and adjust your treatment plan as needed. There are several medicines like mounjaro which claim to have good results when consumed with proper mounjaro diet plan but it is always recommended to consult with your healthcare provider before making significant changes to your diet, exercise routine, or treatment plan.
Citrus Bergamot is a type of citrus fruit native to Italy. Citrus fruits are rich in flavonoids, which promote immune response and heart health and help in lowering and controlling sugar levels. Essential oils from the peel and the extract from the juice are used to make medicine.
