Title : 15 easy ways to reduce levels of blood sugar naturally
link : 15 easy ways to reduce levels of blood sugar naturally
15 easy ways to reduce levels of blood sugar naturally
When unchecked, this can lead to diabetes.
In a 2012 study reported that 12-14% of American adults had type 2 diabetes, while 37-38% were classified as pre-diabetic ( 1 ).
This means that 50% of all American adults have diabetes or pre-diabetes.
Here are 15 easy ways to reduce levels of blood sugar naturally:
1. Exercise regularly
Regular exercise can help lose weight and increase insulin sensitivity.
Increased sensitivity to insulin means your cells are better able to use the sugar available into the bloodstream.
Exercise also helps muscles use blood sugar for energy and muscle contraction.
If you have problems controlling blood sugar, you should regularly check your levels. This will help you learn how to respond to different activities and maintain their levels of blood sugar does not get too high or too low ( 2 ).
good forms of exercise include weight lifting, brisk walking, jogging, cycling, dancing, walking, swimming and more.
Conclusion: Exercise increases insulin sensitivity and helps muscles collect blood sugars. This can lead to reduced levels in blood sugar.
2. Control your carbohydrate intake
body breaks down carbohydrates into sugars (mostly glucose), and then insulin moves the sugars in the cells.
When eating too many carbohydrates or have problems with insulin function, this process fails and glucose levels in the blood rise.
However, there are several things you can do about it.
The American Diabetes Association (ADA) recommends control the intake of carbohydrates counting carbs or using a food exchange system ( 3 ).
Some studies find that these methods can also help you plan your meals properly, which can further improve control of blood sugar ( 4 5 ) .
Many studies also show that a low-carbohydrate diet helps reduce levels of blood sugar and avoid sugar spikes in blood ( 6 7 8 9 ).
What is more, the low carb diet levels can help blood sugar control in the long term ( 10 ).
You can read more in this article about low carb healthy eating with diabetes .
Briefly: Carbohydrates break down into glucose, which raises levels of blood sugar. Reducing the intake of carbohydrates can help control blood sugar.
3. Increase fiber intake
Fiber slows digestion of carbohydrates and sugar absorption. For these reasons, it can help increase the blood sugar of a firmer, more controlled manner.
Moreover, the fiber type eat may play a role.
There are two types of fiber: soluble and insoluble. While both are important, especially soluble fiber has been shown to reduce levels of blood sugar ( 11 12 13 ).
Additionally, a high-fiber diet can help manage type 1 diabetes to improve the control of blood sugar and reduce the minimum blood sugar ( 13 14 ).
Foods that are high in fiber include vegetables, fruit legumes and whole grains .
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That's about 14 grams per 1,000 calories ( 15 ).
Conclusion :. Eating lots of fiber can help control blood sugar and soluble dietary fiber is the most effective
4. Drink water and stay hydrated
during dehydration, the hormone vasopressin causes your liver to produce blood sugar, raising their levels ( 16 17 18 ).
The kidneys then try to get rid of excess blood sugar through the urine, so you lose water in the process.
water Drinking regularly re-hydrates the blood, lowers levels of blood sugar and reduce the risk of diabetes ( 16 17 18 19 )
keep in mind that water and other drinks without calories are best. sugar-sweetened beverages raise blood glucose, drive weight gain and increase the risk of diabetes ( 20 21 ).
Conclusion: Staying hydrated can reduce levels of blood sugar and help prevent diabetes. Water is the best.
5. Implement portion control
Portion control helps to regulate calorie intake and can lead to weight loss ( 22 23 , 24 ).
Consequently, control your weight promotes sugar levels healthy blood and has been shown to reduce the risk of developing type 2 ( 22 diabetes 23 , 25 26 , 27 , 28 ).
The monitoring portion sizes also helps reduce calorie intake and spikes blood sugar back ( 23 24 ).
Here are some useful tips for portion control:
- measure and weigh portions.
- Use smaller plates.
- Avoid all you can eat restaurants.
- Read food labels and check the portion sizes.
- Keep a food diary.
- Eat slowly .
Conclusion :. The more control you have over your portions sizes better control you have over your blood sugar levels in the blood
6. Choose foods with a low glycemic index
was developed glycemic index to evaluate the response of blood sugar in the body to foods containing carbohydrates ( 29 ).
Both the amount and type of carbohydrate determine how a food affects levels of blood sugar ( 30 31 ).
Eating foods low glycemic index has been shown to reduce levels of blood sugar long-term type 1 and type 2 diabetics ( 32 33 ).
Although the glycemic index of food is important, the amount of carbohydrate consumed is also important ( 34 35 ).
Foods with a low glycemic index include seafood, meat, eggs, oats , barley, beans , lentils, legumes, batatas corn , yams, most fruits and non-starchy vegetables.
Conclusion :. is important to choose foods with a low glycemic index and see your total carbohydrate intake
7. Control stress levels
stress can affect your level of blood sugar ( 36 37 ).
hormones such as glucagon and cortisol are secreted during stress. These hormones cause sugar levels in the blood to increase ( 38 39 ).
One study showed that exercise, relaxation and meditation significantly reduce stress and lowers levels of blood sugar for schoolboys ( 40 ).
exercises and relaxation methods such as yoga and stress reduction based on awareness may also secretion problems correct insulin in chronic diabetes ( 40 41 , 42 , 43 , 44 ).
Conclusion :. control stress levels through exercise or relaxation methods like yoga helps control sugar levels
8. Check your blood sugar levels in the blood
"what is measured gets managed."
measurement and control glucose levels in the blood can also help control them.
For example, monitor helps determine whether adjustments are necessary in foods or medications ( 31 ).
also help you figure out how your body reacts to certain foods ( 45 46 ).
Try to measure your blood every day, and keeping track of the numbers in a register.
Conclusion :. Checking blood sugar levels and keep track of every day will help you adjust food and drugs to lower their blood sugar levels
9. Get enough quality sleep
Get enough sleep feels great and is necessary for good health ( 47 ).
poor sleep habits and lack of sleep also affect the levels of blood sugar and insulin sensitivity. They can increase appetite and promote weight gain ( 48 49 ).
Lack of sleep decreases the release of growth hormones and increases levels of cortisol. Both play an important role in controlling blood sugar ( 47 50 51 ).
Moreover, it is a good sleep, both quantity and quality. It is best to get enough high-quality sleep every night ( 49 ).
Conclusion: Good sleep helps keep control of blood sugar and promote a healthy weight. Lack of sleep can disrupt important metabolic hormones.
10. Eat foods rich in chromium and magnesium
high levels of blood sugar and diabetes have also been linked to micronutrient deficiencies ( 31 52 ).
Examples include deficiencies in the minerals magnesium and chromium.
Chromium is involved in carbohydrate and fat metabolism. It also helps levels of blood sugar control, and lack of chromium can predispose intolerance carbohydrate ( 53 54 55 ) .
However, the mechanisms underlying this is not completely understood. Studies also report mixed results.
Two studies of patients with diabetes showed that chromium has benefits for blood sugar control long term. However, another study showed no benefit ( 55 56 57 ).
chromium-rich foods include egg egg yolks, whole grain products, rich in bran cereals coffee , nuts, green beans, broccoli and meat.
Magnesium It has also been shown to affect levels of blood sugar, and magnesium deficiency has been linked to an increased risk of developing diabetes ( 31 , 58 , 59 ).
In one study, people with the highest intake of magnesium had a 47% lower risk of developing diabetes ( 60 ).
However, if you already eat a lot of foods rich in magnesium , then you probably do not benefit from supplements ( 61 ).
Magnesium-rich foods include green leafy vegetables, whole grains, Fish black chocolate banana avocados and beans.
Conclusion :. Consuming foods rich in chromium and magnesium on a regular basis can help prevent deficiencies and reduce problems with blood sugar
11. Try apple cider vinegar
apple cider vinegar has many health benefits.
Increased Use of blood sugar by cells and decreased production by the liver. It also reduces blood sugar levels fasting ( 62 63 64 ).
What's more, studies show that vinegar significantly influences your body's response to sugar and improves insulin sensitivity ( 63 65 , 66 , 67 , 68 , 69 ).
Add the apple cider vinegar in your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
However, it is important to consult your doctor before taking apple cider vinegar if you are already taking drugs that lower blood sugar.
Conclusion :. The addition of apple cider vinegar to your diet can help your body in many ways, including reducing sugar levels in the blood
12. Experiment with cinnamon extract
cinnamon is known to have many health benefits .
On one hand, it has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level ( 70 , 71 ).
Studies show cinnamon can also reduce levels of blood sugar by up to 29% ( 72 73 74 ) .
the breakdown of carbohydrates in the digestive tract is delayed, reducing the amount of sugar in the blood that enters cells after a meal ( 75 76 ).
Cinnamon also acts in a similar way to insulin, although at a much slower pace ( 77 ).
An effective dosage is 1-6 grams of cinnamon daily, or about 0.5-2 teaspoons ( 78 ).
However, definitely they not take more than that because too much cinnamon can be harmful .
Conclusion :. Cinnamon has been shown to reduce levels of fasting blood sugar and improve insulin sensitivity
13. Try to berberine
berberine is the active component of a Chinese herb that has been used to treat diabetes for thousands of years.
Berberine has been shown to help reduce blood sugar and improve the breakdown of carbohydrates for energy ( 79 80 81 ).
What's more, berberine may be as effective as some medications to lower blood sugar. This makes it one of the most effective for people with diabetes or pre-diabetes supplements ( 79 82 ).
However, many of the mechanisms behind the effects are still unknown ( 81 83 ).
Additionally, it may have some side effects. Diarrhea, constipation, flatulence and abdominal pain have been reported ( 84 ).
A protocol usual dose is 1,500 mg per day, taken before meals as 3 doses of 500 mg.
You can read more about this amazing supplement here: berberine - world's most effective supplement
Conclusion: berberine works well to lower sugar levels in the blood and can help control diabetes. However, you may have some gastrointestinal side effects.
14. Eating fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help control levels of blood sugar.
Many studies have shown that fenugreek can effectively reduce blood sugar in diabetics. It also helps reduce fasting glucose and improve glucose tolerance ( 85 86 87 88 ).
Although not as popular, fenugreek can be easily added to baked goods to help treat diabetes products. You can also prepare flour fenugreek or in tea ( 89 ).
fenugreek seeds are also considered one of the safest Herbs diabetes ( 87 88 ).
The recommended dose of fenugreek seeds is 2-5 grams per day.
Conclusion: Consider fenugreek seeds to try. They are easy to add to your diet and can help regulate glucose levels in the blood.
15. Lose some weight
is a truism that maintaining a healthy weight will improve your health and prevent future problems Health.
Weight control also promotes sugar levels healthy blood and has been shown to reduce your risk of developing diabetes ( 22 23 24 , 25 , 26 ).
Even a 7% reduction in body weight can lower your risk of developing diabetes by up to 58%, and it seems to work even better than medication ( 90 ).
What is more, they decreased the risks can be sustained in recent years ( 91 92 93 ).
should also be aware of his waist because it is perhaps the factor related to the most important to estimate your risk of diabetes weight.
A measurement of 35 inches (88.9 cm) or more for women and 40 inches (101.6 cm) or more for men is associated with an increased risk of developing resistance to insulin, levels of blood sugar and type 2 diabetes ( 94 ).
Having a healthy waist measurement may be even more important than their total weight ( 94 ).
Conclusion :. Maintaining a healthy weight and waist will help to maintain normal levels of blood sugar and reduce your risk of developing diabetes
Take Home Message
Make check with your doctor before making lifestyle changes or try new supplements.
This is especially important if you have problems controlling blood sugar or are taking drugs to lower their blood sugar levels.
said, if you are diabetic or have problems controlling blood sugar, then you should start doing something about it as soon as possible.
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