15 WAYS TO NATURALLY REDUCE BLOOD SUGAR LEVELS
One of the prevailing causes of diabetes is the malfunction of insulin, which is as a result of high blood sugar level. Your blood sugar level is deemed high when sugar cannot be effectively moved from the blood to the cells. The excess sugar comes from the food and drinks we consume. Lowering your blood sugar level is important if you wish to prevent diabetes as you get older. To do so, several have taken to pills and other unsafe methods.
There are several ways one can naturally reduce your blood sugar level, and we have compiled about 15 to ensure that our patients and others live a healthy, stress-free life. For all your blood tests in London, be sure to get in touch with us.
Reducing Your Blood Sugar Level The Natural Way
Reduce Intake Of Carbs
Carbs are the major source of sugar in the body. When we take in carbs, they are broken down and transported to the cells by insulin. In the case of excesses, they are converted into glucose and stored in the muscles.
A diet that is low in carb ultimately means reduced sugar in the blood. This will prevent excess sugar and control the ones already present in the body.
Water regulates the internal body system, including keeping the blood sugar level in check. Water also helps to flush out excess sugar from the body through urine by helping the kidney. You can also consume fruits rich in water content like cucumber and watermelon.
Consume Foods With Low Glycemic Index
Glycemic index helps to assess the blood sugar level in response to carb-containing foods. Foods with low glycemic index have been shown to reduce blood sugar levels, and they include proteins like eggs, beans and meat, cereals like barley, fruits, vegetables, legumes etc.
Exercise is popularly known to help in weight loss; it also enables you to increase insulin sensitivity. Regular exercise also helps to burn and release the stored energy in the muscles. Exercise can be as mild as walking, or as serious as weight lifting.
Eat Food High In Fibre Content
When doing this, pay attention to the kind of fibre you consume. Soluble fibres have been shown to be more efficient in reducing blood sugar levels than insoluble fibres. This is because they slow down the digestion and absorption of carb and sugar. Examples of high fibre food include fruits, whole grain and vegetables.
Some may not know, but stress can spike up your blood sugar levels due to the secretion of hormones such as glucagon and cortisol. You can reduce your stress levels by constant exercise, meditation and yoga.
Monitor Your Blood Sugar Levels
When you measure your blood sugar level constantly and monitor them, it will be easier to work on it. Keeping track will let you know when you need to monitor your weight and meals. If you can, try and measure them daily.
Minimise Your Food Portion
Minimising the portion of food you eat will help you reduce the intake of sugar and carbs. It will also help in weight loss and ultimate reduction of blood sugar level. This can be easier to achieve when you are conscious of what you eat and if you use smaller plates.
Include Cinnamon In Your Diet
Cinnamon has been proven to perform the same function as insulin in the body. Besides that, it improves the action of insulin by decreasing insulin resistance at the cellular level. Note that cinnamon should be consumed in moderate levels as it can be harmful if abused.
Shed Excess Weight
A healthy weight translates to low blood sugar level and prevention of certain diseases in future, including diabetes. You can shed excess weight by exercising and eating healthy foods.
Get Enough Sleep And Rest
Lack of sleep and rest increases the level of cortisol in the body. This ultimately means an increase in stress and the ultimate increase in blood sugar levels. Lack of sleep also leads to weight gain which is caused by appetite increase. Get at least 6 – 8 hours of quality sleep each night.
Consume Fenugreek Seeds
Fenugreek seeds are a rich source of soluble fibre. They control blood sugar levels and are a recommended herb for people with diabetes. Consume at least 2 – 5 grams daily for a healthy blood sugar level.
Try Apple Cider Vinegar
Apple cider vinegar promotes reduction in blood sugar levels by reducing its production in the liver. It also helps by increasing the use of sugar in the cells and improving insulin sensitivity. Apple cider vinegar should not be combined with medications that reduce blood sugar levels; instead, they can be added to the meal by mixing in water or by adding to salad dressing.
Eat Foods Rich In Magnesium And Chromium
Absence or insufficient magnesium and chromium in diets have been linked to the rise in blood sugar level and even diabetes. Magnesium and chromium can be incorporated into the diet to reduce blood sugar level and fight cancer. Foods rich in chromium include meat, green beans, nuts and egg yolk. Magnesium-rich foods are bananas, dark chocolate, fish and beans.
Berberine has been used by the Chinese for thousands of years, as a herb for treating diabetes. It helps in the reduction of blood sugar levels and breakdown of carbs. As a supplement, it is very useful for reducing the blood sugar level in diabetics and pre-diabetics. However, it has some side effects including constipation, diarrhoea and abdominal pain, which is why a daily dose of 1500 mg taken three times is recommended.
To get your blood sugar levels tested, search for “blood tests near me”, or reach out to us at Blood London. We have the required skills, expertise, and professionals to carry out all kinds of blood test and blood sugar levels test. Get in touch with us today.
Read also: Which are the Best Yogas for Diabetes?