How can you naturally reduce blood sugar levels. What dietary changes help regulate glucose. Which lifestyle modifications effectively lower blood sugar. How does exercise impact blood glucose control. Why is hydration important for managing blood sugar. How does fiber intake affect blood glucose levels. What role does the glycemic index play in blood sugar management.

Understanding Blood Sugar and Its Impact on Health

Blood sugar, or glucose, is the primary source of energy for our body’s cells. However, when blood sugar levels become consistently elevated, it can lead to serious health complications. High blood sugar occurs when the body cannot effectively convert glucose in the bloodstream into energy for cells. This is a common issue for individuals with diabetes or those at risk of developing the condition.

Maintaining healthy blood sugar levels is crucial for overall health. Persistently high blood glucose can increase the risk of:

• Heart disease
• Kidney disease
• Vision loss
• Nerve damage
• Impaired wound healing

For those with diabetes, regular blood sugar monitoring is essential to ensure levels remain within a normal, healthy range. It’s also important to note that approximately one-third of Americans have prediabetes, a condition characterized by elevated blood sugar levels that precede Type 2 diabetes. Alarmingly, 84% of individuals with prediabetes are unaware of their condition.

The Power of Weight Management and Exercise in Blood Sugar Control

One of the most effective strategies for lowering blood sugar levels is through weight management and regular exercise. The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention (CDC), emphasizes these factors in reducing the risk of Type 2 diabetes.

Key Recommendations from the National Diabetes Prevention Program:

• Aim to lose 7% of body weight
• Engage in 150 minutes of exercise per week

A clinical trial evaluating this program found that participants who followed these guidelines reduced their risk of developing Type 2 diabetes by an impressive 58% over three years. This underscores the significant impact that lifestyle modifications can have on blood sugar control.

How does exercise help lower blood sugar? Physical activity increases insulin sensitivity, allowing cells to use glucose more effectively. It also promotes the uptake of glucose by muscle cells, even in the absence of insulin. Regular exercise can lead to improved blood sugar control both immediately after activity and in the long term.

Hydration: A Simple Yet Powerful Tool for Blood Sugar Regulation

Proper hydration plays a crucial role in maintaining healthy blood sugar levels. Dr. Lina Velikova, a medical writer specializing in autoimmune diseases, explains, “Drinking enough water rehydrates the blood and helps our kidneys flush out excess sugar in our bodies.” Water is a much healthier alternative to sugary beverages, which can contribute to blood sugar spikes.

The Science Behind Hydration and Blood Sugar

A 2011 study published in the journal Diabetes Care provided compelling evidence for the link between water intake and blood sugar control. The research found that individuals who consumed more than 1 liter of water daily were 28% less likely to have high blood sugar compared to those who drank less than half a liter.

What is the recommended daily water intake? While individual needs may vary, general guidelines suggest:

• Women: 1.6 liters per day
• Men: 2 liters per day

It’s important to note that factors such as body weight, activity level, and climate can influence hydration needs. Consulting with a healthcare provider can help determine the optimal water intake for your specific circumstances.

Carbohydrate Management: A Key Component of Blood Sugar Control

Carbohydrates have a significant impact on blood sugar levels. When consumed, they are broken down into sugars, which insulin then moves into cells for energy. However, an unbalanced diet with excessive carbohydrate intake can disrupt insulin function and lead to elevated blood sugar levels.

Strategies for Effective Carbohydrate Management

1. Carb counting: Aim to get no more than 45% of your daily calories from carbohydrates
2. Choose complex carbohydrates: Opt for whole grains, legumes, and vegetables over refined carbs
3. Balance meals: Combine carbohydrates with protein and healthy fats to slow digestion and minimize blood sugar spikes

Why are complex carbohydrates better for blood sugar control? Complex carbs contain fiber and nutrients that slow digestion and absorption, leading to a more gradual rise in blood sugar levels. This can help prevent the sharp spikes and crashes associated with simple, refined carbohydrates.

The Fiber Factor: Boosting Blood Sugar Control Through Diet

Increasing fiber intake is an effective strategy for improving blood sugar control. Fiber-rich foods not only help regulate blood glucose levels but can also contribute to weight management, another important factor in diabetes prevention and management.

Fiber-Rich Foods for Blood Sugar Management

• Fruits: Berries, apples, pears
• Vegetables: Broccoli, Brussels sprouts, carrots
• Legumes: Lentils, chickpeas, black beans
• Whole grains: Oats, quinoa, brown rice
• Nuts and seeds: Almonds, chia seeds, flaxseeds

A 2017 study published in the journal Advances in Obesity Weight Management & Control found that increasing consumption of fiber-rich fruits and vegetables could help lower blood sugar and reduce body weight. This research highlights the dual benefits of a high-fiber diet in managing both blood sugar and weight.

How does fiber help control blood sugar? Soluble fiber forms a gel-like substance in the digestive tract, slowing the absorption of sugar and helping to prevent rapid spikes in blood glucose levels. Insoluble fiber aids in weight management and overall digestive health, both of which contribute to better blood sugar control.

The Glycemic Index: A Valuable Tool for Blood Sugar Management

The glycemic index (GI) is a ranking system that measures how quickly foods containing carbohydrates raise blood sugar levels. Understanding and utilizing the GI can be an effective strategy for managing blood glucose.

Key Points About the Glycemic Index

• Low GI foods (55 or less) release sugar slowly into the bloodstream
• Medium GI foods (56-69) have a moderate effect on blood sugar
• High GI foods (70 or above) cause rapid spikes in blood sugar

Why should you focus on low GI foods? Low GI foods provide a slow, steady release of glucose into the bloodstream, helping to maintain stable blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

Examples of Low GI Foods

• Non-starchy vegetables: Leafy greens, peppers, cucumbers
• Whole grains: Barley, quinoa, rolled oats
• Legumes: Lentils, chickpeas, kidney beans
• Fruits: Berries, apples, pears
• Dairy: Greek yogurt, milk

It’s important to note that while the GI can be a useful tool, it shouldn’t be the only factor considered when making food choices. The overall nutritional value, portion size, and individual health goals should also be taken into account.

Stress Management: An Often Overlooked Aspect of Blood Sugar Control

While diet and exercise are often the primary focus of blood sugar management, the impact of stress on glucose levels should not be underestimated. Chronic stress can lead to persistently elevated blood sugar levels, making stress management an important component of overall blood glucose control.

How Stress Affects Blood Sugar

When the body experiences stress, it releases hormones such as cortisol and adrenaline. These hormones can cause blood sugar levels to rise by:

• Increasing glucose production in the liver
• Reducing insulin sensitivity in cells
• Promoting the release of stored glucose into the bloodstream

For individuals with diabetes or those at risk, these stress-induced blood sugar fluctuations can be particularly problematic.

Effective Stress Management Techniques

1. Mindfulness meditation
2. Deep breathing exercises
3. Regular physical activity
4. Adequate sleep
5. Time management and prioritization
6. Seeking support from friends, family, or professionals

How can stress management improve blood sugar control? By reducing the body’s stress response, these techniques can help minimize the release of stress hormones that contribute to elevated blood glucose levels. Additionally, many stress management practices, such as exercise and proper sleep, have direct benefits for blood sugar regulation.

Supplements and Natural Remedies for Blood Sugar Management

While lifestyle modifications should be the primary focus for blood sugar control, certain supplements and natural remedies may offer additional support. It’s important to note that these should be used in conjunction with, not as a replacement for, a healthy diet, regular exercise, and any prescribed medications.

Promising Supplements for Blood Sugar Control

• Cinnamon: May improve insulin sensitivity and reduce blood sugar levels
• Chromium: Can enhance the action of insulin
• Alpha-lipoic acid: May improve insulin sensitivity and reduce oxidative stress
• Berberine: Shows potential for lowering blood sugar and improving insulin function
• Magnesium: Important for proper insulin function and glucose metabolism

How do these supplements work to lower blood sugar? Many of these supplements either improve insulin sensitivity, enhance insulin function, or directly impact glucose metabolism. However, the exact mechanisms can vary, and more research is needed to fully understand their effects.

It’s crucial to consult with a healthcare provider before starting any new supplement regimen, especially if you have diabetes or are taking medications that affect blood sugar levels. Some supplements can interact with medications or have side effects, making professional guidance essential.

Natural Remedies and Lifestyle Adjustments

1. Apple cider vinegar: May improve insulin sensitivity when consumed before meals
2. Green tea: Contains compounds that can help regulate glucose metabolism
3. Fenugreek seeds: May slow carbohydrate absorption and improve insulin sensitivity
4. Adequate sleep: Poor sleep can disrupt blood sugar control and insulin sensitivity
5. Stress reduction techniques: As discussed earlier, managing stress is crucial for blood sugar regulation

While these natural remedies show promise, it’s important to approach them with caution and realistic expectations. They should be viewed as complementary strategies to support overall blood sugar management, rather than standalone solutions.

The Importance of Regular Monitoring and Professional Guidance

Implementing strategies to lower blood sugar is an important step, but regular monitoring and professional guidance are crucial for effective long-term management. This is particularly true for individuals with diabetes or those at high risk of developing the condition.

Key Aspects of Blood Sugar Monitoring

• Regular blood glucose checks: Frequency depends on individual needs and healthcare provider recommendations
• Hemoglobin A1C tests: Provides a picture of average blood sugar levels over the past 2-3 months
• Keeping a log of blood sugar readings, diet, exercise, and other relevant factors
• Understanding target blood sugar ranges for fasting, before meals, and after meals

Why is regular monitoring so important? Consistent monitoring allows for early detection of blood sugar trends or problems, enabling timely adjustments to management strategies. It also provides valuable information for healthcare providers to optimize treatment plans.

The Role of Healthcare Professionals

Working closely with healthcare providers is essential for comprehensive blood sugar management. This may include:

1. Primary care physicians
2. Endocrinologists
3. Registered dietitians
4. Certified diabetes educators
5. Pharmacists

These professionals can provide personalized advice, adjust treatment plans as needed, and offer support in developing and maintaining effective blood sugar management strategies.

How often should you see your healthcare provider? The frequency of visits depends on individual circumstances, but generally, people with diabetes should have check-ups at least every 3-6 months. Those with prediabetes or at high risk may benefit from annual or bi-annual check-ups.

Putting It All Together: A Holistic Approach to Blood Sugar Management

Effectively lowering and managing blood sugar levels requires a multifaceted approach that addresses various aspects of health and lifestyle. By combining the strategies discussed in this article, individuals can create a comprehensive plan for blood sugar control.

Key Components of a Holistic Blood Sugar Management Plan

• Regular exercise and weight management
• Proper hydration
• Balanced diet with attention to carbohydrate intake and quality
• Increased consumption of fiber-rich foods
• Consideration of the glycemic index when making food choices
• Stress management techniques
• Exploration of appropriate supplements under professional guidance
• Consistent blood sugar monitoring
• Regular check-ups with healthcare providers

How can you create an personalized blood sugar management plan? Start by discussing your goals and concerns with a healthcare provider. They can help you prioritize strategies based on your individual needs and health status. Remember that small, consistent changes can lead to significant improvements in blood sugar control over time.

It’s also important to be patient and flexible in your approach. Blood sugar management is often a process of trial and error, requiring ongoing adjustments as you learn what works best for your body. Celebrate small victories along the way and don’t be discouraged by temporary setbacks.

By taking a proactive, holistic approach to blood sugar management, you can significantly improve your overall health and reduce the risk of diabetes-related complications. Remember that every step towards better blood sugar control is a step towards a healthier, more vibrant life.

6 Ways to Lower Your Blood Sugar Naturally

• To lower your blood sugar, it’s important to exercise regularly and lose weight. 
• You should make sure to drink lots of water, eat less unhealthy carbohydrates, and increase your fiber intake.
• It’s also important to manage stress if you want to lower blood sugar and keep it under control. 
• This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine. 
• This story is part of Insider’s guide to Diabetes. 

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High blood sugar occurs when your body cannot convert sugar in the blood to energy for cells. This is a common issue for those with

diabetes
, or those at risk. If you don’t lower your blood sugar, you will be at an increased risk for serious health complications such as heart disease, kidney disease, and vision loss.

That’s why, if you already have diabetes, it’s important to frequently check your blood sugar to make sure your levels stay in a normal, healthy range.

Plus, about one-third of Americans have prediabetes — or elevated blood-sugar levels — and 84% of them don’t know they have it. If you have prediabetes, it’s also important to lower your blood-sugar levels to reduce your risk of developing Type 2 diabetes.

Here are six ways you can lower your blood sugar over time:

1. Lose weight and exercise

The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, is meant to help people lower their blood sugar over time to avoid

Type 2 diabetes
.  

Participants in the program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. A clinical trial found that people who followed the program reduced their risk for Type 2 diabetes by 58% over three years.

2. Drink more water 

Staying hydrated and drinking lots of water can help regulate blood-sugar levels.

“Drinking enough water rehydrates the blood and helps our kidneys flush out the excess sugar in our bodies,” says Dr. Lina Velikova, a medical writer who studies autoimmune diseases. It’s a much healthier alternative to other beverages, which often add excess sugar.

One 2011 study published in the journal Diabetes Care found that people who drank more than 1 liter of water a day were 28% less likely to have high blood sugar than those who drank less than half a liter.

For reference, the recommended water intake is 1.6 liters for women and 2 liters for men, but this can depend on body weight. Read more to find out how much water you are supposed to drink a day.

3. Limit carbohydrates

Carbohydrates have a big impact on blood-sugar levels.

Related

The best glucometers for tracking blood sugar

“The body breaks them down into sugars, which insulin then moves into cells,” Velikova says. “An unbalanced diet and increased intake of carbs might be … disrupting insulin function, causing blood sugar to rise.”

Counting carbs can help keep blood sugars in check — aim to get no more than 45% of your daily calories from carbohydrates. Not all carbs are created equal, however. Simple, refined carbs that contain sugar will spike blood sugar more than carbs with naturally occurring sugars and fiber.

4. Increase fiber

Moreover, eating carbs that are rich in fiber — like fruits and vegetables — can help lower your blood sugar. 

A 2017 study published in the journal Advances in Obesity Weight Management & Control found that eating more fiber-rich fruits and vegetables — such as bananas, berries, and broccoli — could help lower blood sugar and reduce body weight.

To learn more, read about the best fruits for people with diabetes to eat.

5. Eat foods with a low GI 

The glycemic index helps rank foods by how they affect blood sugar. Foods with a low GI release sugar slowly into your system, rather than flooding your blood with sugar all at once.

Aim for foods with a GI of 55 or less (you can find the GI number by searching online or asking your doctor for a list). 

“Having a healthy diet is a proven way of keeping blood sugar within reasonable limits,” Velikova says. “I recommend eating foods that the body absorbs slowly, with a low and medium glycemic index, such as sweet potatoes, oatmeal, and most fruits, including berries and apples.”

6. Manage stress

Stress levels can also have a direct impact on blood sugar. When you’re stressed, hormones like cortisol increase blood-sugar levels and make your body less effective at using insulin.

“Eating healthy, exercising, and drinking enough water are excellent ways to reduce high blood-sugar levels,” Velikova says. “However, they won’t be enough if we stress a lot.”

She recommends reducing stress by exercising, meditating, or journaling. Learn more with our guides on how to meditate and how to practice breathing exercises that promote relaxation.

Takeaways

If you have diabetes or may be at risk, it’s important to talk to your doctor about developing a treatment plan to lower your blood sugar and keep it under control.

While these lifestyle changes can be very effective, some people may also need to take medication, such as insulin or metformin, to effectively lower blood sugar.

The PlateJoy Blog: How to Lower Blood Sugar Naturally: 10 Easy Tactics

January 06, 2021
/ Maoyue (Ada) Wang

Blood sugar refers to the amount of glucose in your blood, and it fluctuates throughout the day. When you eat carbohydrates, your body breaks this down into sugar, and your blood sugar will rise. It’s not just food that can affect your blood sugar – inactivity, stress, and infection can also affect your sugar metabolism.

Let’s dive into the helpful ways to lower blood glucose naturally.

The Importance of Maintaining Healthy Blood Sugar Levels

Why is it important to pay attention to maintaining healthy blood sugar levels? For people with diabetes, unmanaged high blood glucose can be harmful, damaging your kidneys, nerves, heart, and eyes.

To prevent these complications, blood sugar levels must be kept within a normal range. A blood glucose meter is an excellent tool for people with diabetes to monitor their blood sugar levels. By monitoring blood sugar, you can learn what causes it to go up or down. You can then make adjustments in your meals, exercise, and medication.

Even if you don’t have diabetes or prediabetes, it’s still important to watch your blood glucose to avoid glucose spikes and crashes. Keeping blood sugar levels steady can help you avoid feeling sluggish, irritable, and craving sugary snacks throughout the day.

How to Lower Blood Sugar Naturally with Easy Tactics

The first step in managing high blood sugar is to make changes to diet and lifestyle. You can start with simple changes to lower your blood sugar naturally. Below are 10 simple tactics; try to incorporate one at a time to see how each affects your blood glucose.

As always, make sure you consult with a healthcare professional before making any major diet or lifestyle changes.

1. Consume Foods That Lower Blood Sugar

Diets high in fiber can help lower blood sugar naturally and have been linked to improved glycemic control in people with diabetes and prediabetes. This is because fiber slows down digestion, which can help the body avoid blood sugar spikes and crashes.

Try these foods that are high in fiber:

• Nuts
• Avocados
• Leafy Greens
• Broccoli
• Oatmeal
• Berries

Check out this chopped rainbow salad with multi-greens for a colorful way to include many of these ingredients!

2. Fill Up on Soluble Fiber

Fiber, especially soluble fiber, can help slow the absorption of sugar, causing a more moderate rise in blood sugar. Soluble fiber dissolves in water and forms a gel-like material that slows the digestion process. High-fiber foods are usually rich in other nutrients as well, making it a win-win to incorporate them into your meals.

Here are some examples of foods high in soluble fiber:

• Vegetables: carrots
• Fruits: pears
• Whole grains: oats
• Beans and legumes: black beans
• Nuts and seeds: hazelnuts

Refined grains or processed foods are usually lower in fiber, so try to swap in whole grains and less processed options whenever possible. Try whole fruits instead of fruit juices, and nuts or popcorn instead of chips or baked goods. Also, don’t forget to stay adequately hydrated: an increase in fiber can cause digestive upset if you don’t drink enough water.

3. Add Resistant Starch to Your Diet

Resistant starch is a type of starch that is not digested in the stomach or small intestine. Because it’s not digested, it does not raise glucose levels. Instead, resistant starch acts as an energy source for gut bacteria, and promotes beneficial bacteria growth within the gut microbiome.

The amount of resistant starch in foods varies depending on ripeness and preparation methods. As bananas ripen, the amount of resistant starch decreases. Some starches develop higher levels of resistant starch if allowed to cool after cooking.

Try incorporating these sources of resistant starch into your next meal:

• Green bananas, plantains
• Beans
• Peas
• Lentils
• Oats and barley
• Cooked and cooled rice

This caprese lentil and spinach salad is full of hearty lentils, and is a delicious way to increase your intake of resistant starch.

4. Add More Electrolytes Into Your Diet

Electrolyte imbalance often occurs with high blood glucose. As your body tries to remove the extra sugar in your blood, it will increase water use. With more frequent urination, your body loses water and electrolytes. Electrolytes need to be maintained in balance for your body to function. Including more natural sources of electrolytes in your diet can help to prevent any further imbalance.

Fruits and vegetables are naturally high in electrolytes, and contain other health benefits like fiber. The USDA recommends that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern.

5. Drink More Water

Water is the best beverage choice because it contains zero carbohydrates or calories, so it does not affect blood sugar. Here are some tips to include more water in your day:

• Use a straw: this makes drinking water in small sips easier and prevents the bloated feeling of drinking too much water at once.
• Try a water tracking app: there are apps that give you reminders to drink water throughout the day. People often don’t drink water until they feel thirsty – a reminder will help you remember that you need to drink.
• Swap sweetened beverages for unsweetened: If you are used to drinking sugary drinks, gradually ease yourself into drinking just water. Here are some great examples of alternatives to sugary drinks, such as seltzer water and infused water with citrus fruits.

6. Eat Smaller, More Frequent Meals

It’s recommended that people with diabetes eat 4-5 small meals per day rather than larger meals.

A simple way to control portions is to use the Diabetes Plate Method. Start with a 9-inch plate or similar size. Make half the plate non-starchy vegetables, one quarter lean protein, and the rest whole grains or starchy vegetables. For snacks, try to buy individually packed snacks or pre-portion your own, such as a cup of yogurt, cheese sticks, or a small apple. For a more decadent treat that’s still nutritionally balanced, try this sunflower butter strawberry toast.

7. Make it a Priority to Eat Breakfast

We often don’t feel hungry first thing in the morning, or don’t have time to make a meal. Then when lunchtime comes, you find yourself starving for food and you end up eating a huge meal. Studies show that skipping breakfast corresponds to higher blood glucose levels. Moreover, it can affect your blood glucose level for the entire day. Starting your day with a healthy, fiber and protein-rich breakfast will help regulate blood sugar and keep you feeling your best throughout the day.

Breakfast doesn’t have to be complicated. It can be as easy as an egg on whole grain toast, or mixed berries with high-protein yogurt and nuts. Check out this unique spin on a classic: avocado superfood toast.

8. Increase Your Movement and Exercise

Exercise can help improve blood glucose control in the long run (no pun intended), improve your insulin sensitivity, and reduce insulin resistance. Moreover, it can help reduce stress and feelings of depression, which also bring down your blood sugar. Either aerobic or resistance training can improve glycemic control. However, a combination of both can lead to the greatest improvement.

Insulin sensitivity is heightened for seven to 11 hours after exercise, so be aware of hypoglycemia, a drop in blood sugar that can cause dizziness, nausea, or more serious effects. To maximise muscle recovery after your workout, try to consume a snack high in protein with moderate carbohydrates to replenish energy and muscle stores.

9. Aim to Get 7 – 9 Hours of Sleep Each Night

Insufficient sleep is related to a higher risk of type 2 diabetes. The CDC reports that even one night of poor sleep can negatively affect your body’s insulin efficiency. Sleep loss is also related to impaired glucose tolerance, so optimizing sleep duration and quality may help regulate your blood sugar.

How much sleep should you get? Studies have shown that both people who sleep less than six hours and those who sleep more than nine hours a night have a higher risk of developing type 2 diabetes. Aim for between seven and nine hours of sleep a night, and try to be consistent. Some great tips to improve sleep are:

• Dim lights 30 minutes before bed, and make sure the room is dark when you go to sleep.
• Turn off or mute your phone at night to prevent disruptive noise, light, or vibrations
• Try to have a consistent sleep schedule (this includes weekends!)
• Include some exercise during the day, at least one hour before bed. Exercising too close to bedtime can make it hard for some people to fall asleep.

10. Manage Your Stress Levels

When stressed, your body prepares itself with extra glucose for emergency use. It does this by changing hormones to decrease insulin sensitivity and increase glucose release from cells. This causes blood sugar to increase. By managing your stress levels, you are also helping your body regulate blood sugar.

Finding ways to relieve stress is vital to regulating blood sugar. Everyone has different ways of managing stress. If you don’t know where to start, you can try these simple steps to start at home yoga. Studies show yoga practice may improve blood glucose levels and type 2 diabetes outcomes.

The Takeaway

By lowering blood sugar naturally, you are reducing the risk of type 2 diabetes and preventing complications such as heart disease, vision loss, and kidney disease. Start small by trying one of these tips today, and continue to incorporate them gradually into your lifestyle. Simplify your meal planning, try out some new exercises, stay hydrated, and find ways to lower stress. With time and perseverance, these small lifestyle changes can add up to a large difference in your health.

Maoyue (Ada) Wang

Dietetic Intern

Maoyue (Ada) Wang holds a Master of Nutrition Education from Columbia University Teachers College. Ada is originally from Beijing, China, and is currently in a Dietetic Internship program on the road to becoming a Registered Dietitian Nutritionist (RDN). Studying in the U.S. for six years has allowed her to experience different cultures, and one of her passions is cooking and discovering tasty foods around the world.

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How to Lower Your Blood Sugar Naturally

May 13, 2021

How to Lower Blood Sugar Naturally

Keeping blood sugar levels in check reduces insulin resistance, weight gain, stress hormone levels, inflammation in the body, and decreases the incidence of Type 2 Diabetes Mellitus. Medications are often the first-line treatment for high blood sugar, but there are ways you can lower your blood sugar naturally and avoid having to manage one or more prescription medications for your condition. Blood sugar circulates in our blood stream to supply energy to cells in the body. Blood sugar levels need to be optimal and not too high. This can be also achieved naturally.

Dr. Maheswari Raja, a family medicine physician with Healthcare Associates of Texas located in Coppell says, “patients should see their physician at least once every three months and intermittently check their blood pressure with home monitors. If their blood pressure isn’t well controlled, or treatment is not optimized, patients will need to see their physician more often.”

Here’s how to check your blood sugar levels, and what you can do to reduce low blood sugar naturally.

What Are the Symptoms Of High Blood Sugar?

High blood sugar, also known as hyperglycemia, usually occurs when the body cannot use insulin properly or has extremely low levels of insulin. Insulin is the hormone responsible for moving glucose, or sugar, into the bloodstream where it can then be delivered to cells and used for energy. High blood sugar is usually associated with diabetes.

Symptoms of high blood sugar may include:

• Frequent urination
• Feeling thirsty all the time
• Increased hunger
• Headaches
• Blurred vision
• Feeling weak and tired
• Slow-healing wounds
• Weight loss
• Skin infections
• Vaginal/yeast infections
• Tingling and numbness in hands and feet
• Skin changes, such as blisters and dryness
• Swollen and bleeding gums
• Fruity-smelling breath
• Difficulty breathing
• Nausea and vomiting
• Confusion
• Abdominal pain

“Patients can have symptoms of headache and dizziness with high blood pressure, but patients can also be completely asymptomatic,” adds Dr. Raja.

How to Test Blood Sugar Levels

Your doctor can test your blood sugar levels using one of several methods depending on your unique health situation.

“We usually do a hemoglobin A1C test or check their serum glucose levels,” says Dr. Raja.

The most common testing method used is the glycated hemoglobin (A1C) test, which screens you for prediabetes, and diabetes.

The A1C test is a blood test that measures the percentage of blood sugar attached to hemoglobin. Hemoglobin is the protein in red blood cells responsible for carrying oxygen from your lungs to tissues in the body. The A1C test will reveal your average blood sugar level for the previous two to three months.

Certain health conditions such as severe anemia, vitamin deficiencies, thalassemia, and sickle cell trait can often result in inaccurate A1C test results. When A1C test results seem inaccurate or inconsistent, your doctor may perform one or more other tests. These include a random glucose test, a fasting glucose test, or an oral glucose tolerance test.

For the random glucose test, your doctor will take a sample of your blood at a random time to test your blood sugar level. A fasting glucose test requires you to do an overnight fast before your doctor draws blood the following day. The oral glucose tolerance test also requires you to do an overnight fast, and consume a sugary liquid after you arrive at the doctor’s office, and get blood drawn at one hour and three hour intervals.

What Is a Normal Blood Sugar Reading?

A normal blood sugar reading for the A1C test is 5.7%. Your doctor will diagnose you with prediabetes if your A1C is between 5.7% and 6.4%, or with diabetes if your A1C is 6.5% or higher.

If you take the random blood sugar test, you will be diagnosed with diabetes if your blood sugar level is 200 milligrams per deciliter (mg/dL) or higher.

Dr. Raja says, “A normal fasting blood sugar reading should be <200 mg/dL.”

A normal blood sugar reading for the fasting test is less than 100 mg/dL. A reading between 100 and 125 mg/dL may be diagnosed as prediabetes, and a reading of 126 mg/dL or higher may be diagnosed as diabetes.

If you take the oral glucose tolerance test, a normal reading is anything lower than 140 mg/dL. A reading between 140 and 199 mg/dL is prediabetes, and a reading of 200 mg/dL or higher is diabetes.

What Is Diabetes?

Diabetes is a chronic disease that develops when your blood sugar levels stay higher than normal because the body’s ability to use insulin well is impaired or because not enough insulin is made in the body to move glucose into the bloodstream so cells can use it for energy.

There are different types of diabetes: type 1, type 2, prediabetes, and gestational diabetes.

Type 1 diabetes is thought to be autoimmune in nature, where the immune system destroys the insulin making cells in the pancreas, which results in the body making little to no insulin. In type 2 diabetes, the pancreas makes insulin, but it is either not enough, or the body does not use the insulin well. Insulin resistance usually happens in fat, liver and muscle cells.

Prediabetes occurs when blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes.

“Prediabetes means an increased risk of progressing to type 2 diabetes. However, it can be reversed with lifestyle changes,” says Dr. Raja.

Gestational diabetes is diabetes that develops during pregnancy, which is thought to be caused by hormonal fluctuations that affect insulin production.

Diabetes is highly common in the U.S. and affects one in four people aged 65 years and older. Diabetes can often be effectively managed with a combination of medications and healthy lifestyle behaviors including exercise and nutrition.

Things That Cause High Blood Sugar

High blood sugar can be caused by a variety of factors. The most common factors that contribute to high blood sugar include:

• Overeating/eating large portion sizes
• Unhealthy diet/foods high in sugar, carbohydrates, and fat
• Low physical activity/sedentary lifestyle
• Side effects from certain medications, including antipsychotics and steroids
• Chronic stress
• Short-term stress, such as that caused by an overwhelming project at work
• Illnesses, such as the flu and common cold
• Short-term pain, such as that caused by an injury or sunburn
• Chronic pain, such as low back pain
• Menstruation
• Dehydration
• Poor diabetes medication management
• Using old, expired insulin
• Injecting insulin incorrectly

“Most patients with high blood pressure don’t have a known cause. This is called essential hypertension or primary hypertension,” Dr. Raja adds.

How to Reduce Your Blood Sugar Level Naturally

It’s possible to reduce your blood sugar level naturally without medication. However, you will need to make one or more significant lifestyle changes that promote better overall health and decrease insulin resistance or increase insulin sensitivity. Follow the below steps to lower your blood sugar naturally.

Dr. Raja gives her five tips that can help reduce your blood sugar, “The first thing is to eat a low carb diet, low in starchy foods, highly processed foods or concentrated sugars. Second is to regularly exercise, a minimum of 30 minutes five days a week. The third way is to incorporate some form of strength conditioning, simple body weight exercises that help build muscle, since muscle decreases insulin sensitivity. The fourth way is intermittent fasting and the fifth is weight loss, even a few pounds. All these should help patients lower their insulin resistance, and lower their blood sugar naturally.”

Make Healthy Changes To Your Diet

The foods you eat have a major impact on the way your body uses insulin. Eating healthy foods like vegetables and whole grains and cutting out foods high in sugar and carbs can often help regulate your insulin and reduce your blood sugar levels.

Reduce Carb Intake

Reduce your intake of refined carbohydrates, as high levels of carbs can cause the pancreas to release higher amounts of insulin which eventually decreases insulin sensitivity in cell receptors. Examples of refined carbs to avoid include white bread, pastries (donuts, cookies, cakes), sodas, and many other processed foods. Limit your carb intake to complex carbs only (such as beans, whole grains, and sweet potatoes), which are higher in fiber and loaded with nutrients.

Eat More Fiber

Fiber should also be an essential part of your diet, as fiber slows the digestion of carbs. High-fiber foods include vegetables, beans, and whole grains and fruits.

Stay Hydrated

Drink plenty of water, as water reduces the risk of dehydration and helps flush out excess sugar and toxins that may be overloading your kidneys.

Water also helps regulate blood sugar levels. Aim to drink more water throughout the day, and replace sugary beverages such as sodas and fruit juices with water.

Avoid Sugar

Cut out sugary foods, as high sugar intake can overwork your kidneys and increase blood sugar levels. Candies, dried fruits, pastries, condiments, and processed foods are some of the many high-sugar foods that contribute to high blood sugar and diabetes. If consuming any sugar, limit your sugar intake to natural sweeteners like honey and stevia that won’t have a severe impact on your blood sugar levels.

Intermittent Fasting

“Intermittent fasting is a way of eating that involves switching between fasting and eating on a regular schedule. It is helpful in managing weight and preventing or reversing some forms of disease,” Dr. Raja explains.

Exercise Regularly

Exercise helps you lose excess weight, regulates your hormones, and improves the way your body uses insulin. Start exercising regularly, even if you need to start out slowly with brief walks around your neighborhood.

“You should be exercising at least 30 minutes, five days a week,” says Dr. Raja.

As your energy and fitness levels increase, start boosting the intensity of your workouts to maximize health benefits. Strength training, brisk walking, running, swimming, dancing, and hiking are all ideal exercises for those who want to naturally reduce their blood sugar levels and maintain a healthy weight.

Reduce and Manage Stress

Stress increases your levels of the stress hormone cortisol, which can lead to imbalances in your blood sugar and in many other hormones. Experiencing some stress from time to time is normal, but chronic stress can have serious consequences on your health and raise your blood sugar levels.

“Proven ways to decrease stress are regular exercise, stretching, meditation, yoga practice, deep breathing, mindfulness practices, listening to music, family time, making time for self-care, and hobbies. Just 10 to 30 minutes a day of consistent practice of one or more of the above can make a huge difference in well-being,” Dr. Raja advises.

“Following a regular sleep routine, avoiding excessive screen time, and adjusting your work schedule to make time self-care is also important. I am a big proponent of taking time for self-care, family, and hobbies. These activities bring you joy and result in better health.”

What to do Next if you Can’t Reduce Blood Sugar Naturally

Contact your healthcare provider if you have tried but are unable to successfully reduce your blood sugar by practicing healthy lifestyle behaviors. Your doctor can talk to you in greater detail about your diet and exercise routine, and identify where you might be able to make further improvements.

“Patients can expect to have their blood pressure checked and monitored over a period of weeks to establish the diagnosis. It will be treated with lifestyle changes and the patient will be monitored regularly. They may also have lab testing. If the blood sugar remains uncontrolled, medication will be the next step,” says Dr. Raja.

There may be some instances where blood sugar cannot be reduced naturally, and medications are needed to control and reduce blood sugar. If your doctor recommends taking medication for your condition, don’t hesitate to ask any questions you may have and make sure to inquire about all your available treatment options for reducing your blood sugar levels.

Reviewed for medical accuracy by

May 13, 2021

Dr. Maheswari Raja

Dr. Maheswari Raja is a family medicine doctor with Healthcare Associates of Texas in Coppell. Dr. Raja has experience in the full scope of Family Medicine, including urgent care, pediatrics, occupational medicine, community medicine/teaching, and preventative medicine. When interacting with her patients, Dr. Raja seeks to listen and understand. She believes when people feel comfortable and like family, it is easier to work together to achieve their health and wellness goals.

15 Natural Ways to Lower Blood Sugar

Nowadays, many people understand the connection between eating healthy and reducing the risk of chronic conditions like heart disease and diabetes. However, fewer people understand how nutritious foods accomplish this. Well, one major mechanism of action involves blood sugar regulation. 

In this article, learn what causes high blood sugar and how to lower blood sugar naturally.

What Is Blood Sugar?

As it sounds, blood sugar refers to the amount of glucose (sugar) circulating in the blood. Glucose enters the blood after ingesting food or when the liver breaks down glycogen, the stored form of glucose, to raise blood sugar. The hormone, insulin, then helps shuttle glucose into cells and organs for them to use as fuel. 

Healthy Blood Sugar Levels

Hyperglycemia refers to elevated blood sugar levels while hypoglycemia indicates low blood sugar. Standard blood sugar levels depend on how long it has been since last eating, and thus tend to be lowest after prolonged periods of fasting and highest after eating carbohydrate-rich meals.

Generally speaking, fasting blood glucose levels under 100 milligrams per deciliter (mg/dL) are considered healthy. Values under 140 mg/dL are normal if one has eaten within the past two hours. However, healthy blood glucose ranges will differ for people with diabetes.

A long-term measurement of blood glucose is known as the hemoglobin A1c (HbA1c), and is typically used to diagnose diabetes. HbA1c measures the amount of sugar attached to hemoglobin, the part of red blood cells that carry oxygen from the lungs to the rest of the body, over a three-month period. 

Basically, this value represents an average of how much blood glucose was remaining in the blood at any given time and is a great indicator of overall health. Results are provided in percentages with the following implications:

• Normal: below 5.7%
• Prediabetes: between 5.7% and 6.4%
• Diabetes: equal to or greater than 6.5%

What Causes High Blood Sugar?

Blood sugar levels are constantly shifting based on many factors, including:

• Time of day
• Content of meals
• Amount of time since last eating
• Insulin sensitivity/resistance
• Exercise
• Acute sickness
• Fasting
• Stress

However, the two most common and important causes are high carbohydrate meals and insulin resistance. These are actually kind of one in the same as will be explained shortly.

Although frequently misunderstood, glucose is a vital nutrient because it is the only form of fuel the brain and red blood cells can use for fuel. Glucose is the preferred source for all other organs as well. However, glucose cannot move from the blood into cells without insulin because this hormone unlocks parts of cells that allow sugar to enter.

For reference, people with type 1 diabetes stop producing insulin due to an autoimmune reaction. On the other hand, people with type 2 diabetes do not produce enough insulin and/or their cells are desensitized to the hormone. Without proper insulin use, glucose cannot enter the cell so it remains in the blood.

Thus, carbohydrates are not evil as often depicted, but quantity and quality are important. Over time, eating too much carbohydrate and consuming low-quality, refined, and/or processed and packaged carb sources can contribute to chronically elevated blood glucose levels. 

In turn, this can lead to insulin resistance and resulting complications like diabetes, ketoacidosis, high blood pressure, heart disease, kidney problems, neuropathy, blindness, and more.

Foods That Raise Blood Sugar

• Refined/processed/packaged carbs: Chips, crackers, cookies, candy, donuts, pastries, muffins, cereals and white “wheat” products like bread and pasta. These carbs break down quickly and can cause blood sugar spikes followed by crashes.

• Sugary drinks: Soda, juice, juice concentrates, many coffee drinks, flavor syrups, creamers and sports drinks instantly raise blood sugar. This is mostly because they are already broken down into the simplest form of sugar and require no digestion.

• Alcohol: These beverages also instantly raise blood sugar, however, can actually cause low blood sugar hours after ingestion.

• Sugary condiments: Jellies, jams, and syrups are simple sugars that spike blood glucose levels quickly.

• Fruit: These delicious treats contain fructose, another type of simple sugar that raises blood glucose. However, fruits are considered highly healthy because of their fiber, antioxidant and polyphenol content. People without insulin resistance can certainly enjoy fruit a couple times a day if desired.

Many other foods technically raise blood sugar as well. However, other components of the food like fiber, protein, and fat slow the release of glucose, which minimizes some of the negative effects. 

For example, the high fiber content of whole grains slows the breakdown of the starches into glucose and the protein and fat content of a “combination food” like pizza does the same.

This is a wonderful transition into… 

15 Natural Ways to Lower Blood Sugar 

Various ways can help lower blood sugar, with many of them involving food solutions. The most natural, healthy ways to lower blood sugar for the long haul include the following tips.

1. Eat appropriate portions of carbohydrates.

In other words, eating carbs in moderation is the easiest way to manage blood sugar. An appropriate portion is about 1/2 to 1 cup or 1 slice of bread products. Eating 1 to 2 servings in a single eating experience a couple times spread throughout the day is generally healthy. 

2. Choose quality carbs. 

Choosing plant-based carb sources like vegetables, fruits, and whole grains also include components that are correlated with actually lowering blood glucose!

3. Increase fiber intake. 

Both kinds of fiber, soluble and insoluble, help to drastically reduce the breakdown of carbs into sugar and promote fullness.

4. Balance carbs with protein and healthy fats.

Just like fiber, fat, and protein to an even larger extent, help slow the release of glucose into the bloodstream.

5. Eat foods high in chromium and magnesium.

Interestingly, high blood sugar is linked to deficiencies in these two minerals, likely because they help regulate the metabolism and uptake of carbs. 

Foods high in chromium include meat, whole grains, fruit, veggies, and nuts. Magnesium-rich foods are leafy greens, squash, pumpkin seeds, tuna, dark chocolate, bananas, beans, and avocados.

6 Add cinnamon. 

Cinnamon has been shown to improve insulin sensitivity by decreasing insulin resistance and slowing the breakdown of carbs in the digestive tract after a meal.

7. Try resistant starches. 

Resistant starches bypass the small intestine and ferment in the large intestine. These do not get broken down into glucose and they promote the growth of good bacteria just like probiotics do. 

Most resistant starches (except ripe/green bananas!) are “created” when a cooked starch is completely cooled and then reheated. Examples include oats, barley, rice, farro, beans, peas, lentils, plantains, squash, and potatoes.

8. Consider a berberine supplement. 

Berberine is an active component of an herb used traditionally in Chinese medicine, and research says it may be as effective as conventional drugs (like metformin) that lower blood sugar levels.

9. Exercise regularly. 

Consistent exercise increases insulin sensitivity, meaning cells are better able to absorb blood sugar. It also facilitates muscles using blood sugar for energy and muscle contraction.

10. Stay hydrated. 

Not only does drinking water prevent dehydration, but it also helps kidneys flush excess blood sugar through urine.

11. Manage stress levels. 

During times of high stress, the hormones glucagon and cortisol are secreted, both of which inherently increase blood sugar. Some stress management techniques include meditation, journaling, walking, prioritizing good relationships, and self-care practices.

12. Get plenty of quality sleep. 

Lack of sleep decreases the release of growth hormones (like insulin) and increases cortisol levels, which help regulate blood sugar. Sleep deprivation is also known to increase appetite, especially for high sugar foods.

13. Lose or maintain a healthy weight. 

A healthy weight is correlated with better pancreas function, which is the organ that secretes insulin. And listen to this…

Research shows that a 7 percent reduction in body weight can reduce the risk for developing diabetes by 58 percent! And it seems to work even better than typical diabetes medications.

14. Do not get too hungry. 

This is mostly a preventative measure because when the body feels starved, it secretes hormones and other chemical messengers that trigger intense cravings for high sugar foods. Prevent this by eating at regular intervals throughout the day.

For some, this means every 2 to 3 hours and every 4 to 6 hours for others, including an 8 to 16 hour fast (sleep is counted).

15. Keep a healthy immune system. 

Another very preventative measure includes staying free of sickness, achieved by bolstering the immune system through healthy lifestyle habits. This is because acute, and to a larger extent, chronic illness increases inflammatory markers that raise blood glucose.

15 Unique Foods That Lower or Regulate Blood Sugar

The following foods include specific compounds or properties that are scientifically associated with reducing blood sugar levels or slowing the breakdown of carbohydrates into glucose and are indicated next to the food. 

In general, plant compounds, antioxidants, polyphenols, and specific vitamins or minerals directly reduce blood glucose levels while both kinds of fiber, protein, and fat slow the release of glucose into the bloodstream.

1. Lean meats (chicken, turkey, eggs, seafood, red meats with loin in the name): protein

2. Beans and lentils: magnesium, soluble fiber, protein, resistant starch

3. Raw broccoli/ broccoli sprouts: plant compounds (sulforaphane, glucosinolates)

4. Okra: polysaccharide (rhamnogalacturonan) flavonoid antioxidants (isoquercitrin and quercetin 3-O-gentiobioside

5. Kale: fiber and flavonoid antioxidants (quercetin and kaempferol)

6. Avocado: soluble and insoluble fiber and monounsaturated fats

7. Pumpkin and pumpkin seeds: fiber, antioxidants, monounsaturated and polyunsaturated fats

8. Nuts and nut butters: monounsaturated, polyunsaturated, and saturated fats

9. Flax and chia seeds: fiber and monounsaturated and polyunsaturated fats

10. Fermented foods: probiotics, antioxidants, and minerals

11. Berries: soluble fiber, antioxidants (anthocyanins, ellagic acid, and resveratrol), vitamins and minerals (manganese and copper)

12. Citrus fruits with skin: soluble and insoluble fiber and polyphenols (naringenin)

13. Apples: soluble fiber and plant compounds (quercetin, chlorogenic acid, and gallic acid)

14. Oats and oat bran: soluble fiber

15. Whole grains: soluble fiber

The Bottom Line

Developing high blood sugar is complex. However, understanding how to lower blood sugar naturally can mitigate complications of diabetes and other risks. 

Sleeping enough, exercising regularly, and managing stress are just a few natural ways to lower blood sugar. Sticking to a balanced meal plan filled with nutrient-dense foods is also key to lower blood sugar naturally. 

References:

Hemoglobin A1C (HbA1c) Test: MedlinePlus Medical Test. MedlinePlus. medlineplus.gov/lab-tests/hemoglobin-a1c-hba1c-test/.

How Blood Sugar Affects Your Health. Revere Health. Published April 2, 2018. reverehealth.com/live-better/blood-sugar-affects-health/. 

Kubula J. The 17 Best Foods to Lower (or Regulate) Your Blood Sugar. Healthline. Published August 10, 2020. www.healthline.com/nutrition/foods-to-lower-blood-sugar. 

Lawler, Moira. 10 Tips to Lower Blood Sugar Naturally: Everyday Health. EverydayHealth.com. Updated October 27, 2020. www.everydayhealth.com/diabetes/9-tips-lower-blood-sugar-naturally/. 

Semeco A. 15 Easy Ways to Lower Blood Sugar Levels Naturally. Healthline. Updated December 21, 2020. www.healthline.com/nutrition/15-ways-to-lower-blood-sugar.

Spritzler F. 11 Reasons Why Berries Are Among the Healthiest Foods on Earth. Healthline. Updated April 24, 2019. www.healthline.com/nutrition/11-reasons-to-eat-berries.

How to Treat and Bring Down High Blood Sugar Levels

Having high blood sugar levels can be discomforting and many people wish to know what they can do to help to bring down high blood glucose levels.

We look at some of the options for lowering blood glucose in the short term.

High blood sugar is commonly known as hyperglycemia.

What are the signs of high blood sugar?

The classic symptoms of high blood glucose levels are:

Check your blood sugar

If you take medication that may cause low blood sugar (hypoglycemia), it’s highly advisable to check your blood sugar levels before you try to bring your sugar levels down.

This is just in case your blood sugar is normal or low, which can be the case in some situations.

Testing of blood sugar before bringing your levels down is particularly important if you take insulin.

When to call for medical advice

It is important to note that very high blood glucose levels can be dangerous and it is important to be aware of the symptoms and risk factors of the following conditions:

If you are struggling to keep your blood glucose levels under control, speak to your GP or consultant who can advise you or refer you onto a diabetes education course.

Correcting high blood sugar levels with insulin

If you take insulin, one way to reduce blood sugar is to inject insulin.

However, be careful as insulin can take 4 hours or longer to be fully absorbed, so you need to make sure you take into account how much insulin you may already have in your body that is yet to be absorbed by the blood. Insulin that is yet to be absorbed by the blood is called ‘active insulin’.

If you decide to correct with insulin, watch you don’t over correct as this can lead to hypoglycemia and can be dangerous, particularly so before bed.

Walking

Exercise can help to lower blood sugar and walking is a good way of achieving this.

It might make sense that exercising harder would have a better effect on lowering blood sugar therefore but this is not always the case as strenuous exercise can produce a stress response which causes the body to raise blood glucose levels. This response does tend to vary from person.

Drinking more water

When your blood sugar levels are running high, your body will try to flush excess sugar out of your blood through the urine. As a result, your body will need more fluids to rehydrate itself. Drinking water can help the body with flushing out some of the glucose in the blood.

Just a word of caution to be sensible with drinking water; water intoxication (which can result in death) is possible if a number of litres water are drunk in a short space of time. This is rare and quite difficult to manage but it pays to be aware of this.

Reflect on the amount of sugar in your diet

Hyperglycemia occurs when there is too much glucose in the blood.

Therefore, one way of reducing your blood glucose levels is reflecting on where sugar may be consumed in the diet. Think about any refined and processed foods that may be in your diet as these are often high in sugar. This can be achieved through a low carbohydrate diet.

4 Drinks To Regulate Blood Sugar Levels

Diabetes mellitus is one of the most common conditions that is prevalent in India. This chronic disease occurs when the pancreas produce little or no insulin. In either case, the blood sugar cannot get into the cells for storage, which further leads to complications. The World Health Organisation (WHO) has estimated that India about 31,705,000 diabetics and may grow up by over 100 percent to 79,441,000 by the year 2030. Our changing lifestyle is one of the biggest reasons of developing diabetes. A high-calorie diet paired with sedentary lifestyle with less physical activity puts you at a greater risk of diabetes. A tweak in the diet and day-to-day life can actually help manage diabetes or reduce the risk of developing the condition. Apart from eating the right food, you must also drink beverages that may help reduce blood sugar levels. By beverages we mean healthy juices and teas and not fizzy drinks or fruit juices. While water is one of the best solutions to keep your blood sugar levels in check, these essential drinks also help manage diabetes better.

Diabetes: Here are 4 drinks that you can include in your diet to manage blood sugar levels better:

1. Karela Juice

Karela juice is said to be great for diabetics. It helps regulate the blood sugar levels in your body. According to Nutritionist Dr. Anju Sood, Karela juice tends to make your insulin active; the sugar would be used adequately and not get converted into fat, which could also help in losing weight. Moreover, karela juice contains active substance known as charantin that is known as blood-glucose lowering agent. A glassful of karela juice in the morning could help regulate and manage blood sugar levels effectively.

2. Methi Water

One of the most effective natural remedies is methi dana. A study found that a daily dose of 10 grams of fenugreek seeds soaked in hot water may help control type-2 diabetes. Methi dana water has the ability to lower blood sugar in people with diabetes. It contains fibre and helps in slowing down digestion process, further regulating the absorption of carbohydrates and sugar. The fenugreek water also helps in improving the way your body uses sugar.

_{Diabetes: It helps regulate the blood sugar levels in your body}

3. Barley Water (Jau)

Barley or jau water is high in insoluble fibre, which makes it good for diabetics. It is recommended for diabetics as it helps stabilise blood glucose levels. Make sure you drink unsweetened barley water to get effective results. The antioxidant properties of barley water also helps keep many diseases at bay.

4. Green Tea

According to a study published in the journal BMC Pharmacology, green improved glucose metabolism in healthy participants. The drink also lowered blood glucose levels in diabetic rats. While the researchers claim that green tea is effective in managing diabetes, they still need to conduct more studies.

Do not forget to eat healthy food and lead a physically active life along with adding these drinks. Make sure you consult your diabetologist before bringing them into use.

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Diabetes management: How lifestyle, daily routine affect blood sugar

Diabetes management: How lifestyle, daily routine affect blood sugar

Diabetes management requires awareness. Know what makes your blood sugar level rise and fall — and how to control these day-to-day factors.

By Mayo Clinic Staff

Keeping your blood sugar levels within the range recommended by your doctor can be challenging. That’s because many things make your blood sugar levels change, sometimes unexpectedly. Following are some factors that can affect your blood sugar levels.

Food

Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It’s not only the type of food you eat, but also how much you eat and the combinations of food types you eat.

What to do:

• Learn about carbohydrate counting and portion sizes. A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates often have the biggest impact on your blood sugar levels. For people taking mealtime insulin, it’s important to know the amount of carbohydrates in your food, so you get the proper insulin dose.

  Learn what portion size is appropriate for each food type. Simplify your meal planning by writing down portions for foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.

• Make every meal well balanced. As much as possible, plan for every meal to have a good mix of starches, fruits and vegetables, proteins, and fats. Pay attention to the types of carbohydrates you choose.

  Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than others. These foods are low in carbohydrates and have fiber that helps keep your blood sugar levels more stable. Talk to your doctor, nurse or dietitian about the best food choices and the appropriate balance of food types.

• Coordinate your meals and medications. Too little food in proportion to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.

• Avoid sugar-sweetened beverages. Sugar-sweetened beverages tend to be high in calories and offer little nutrition. And because they cause blood sugar to rise quickly, it’s best to avoid these types of drinks if you have diabetes.

  The exception is if you are experiencing a low blood sugar level. Sugar-sweetened beverages, such as soda, juice and sports drinks can be used as an effective treatment for quickly raising blood sugar that is too low.

Exercise

Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar.

What to do:

• Talk to your doctor about an exercise plan. Ask your doctor about what type of exercise is appropriate for you. In general, most adults should get at least 150 minutes a week of moderate aerobic activity. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week.

  If you’ve been inactive for a long time, your doctor may want to check your overall health before advising you. He or she can recommend the right balance of aerobic and muscle-strengthening exercise.

• Keep an exercise schedule. Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.
• Know your numbers. Talk to your doctor about what blood sugar levels are appropriate for you before you begin exercise.

• Check your blood sugar level. Check your blood sugar level before, during and after exercise, especially if you take insulin or medications that lower blood sugar. Exercise can lower your blood sugar levels even up to a day later, especially if the activity is new to you, or if you’re exercising at a more intense level. Be aware of warning signs of low blood sugar, such as feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.

  If you use insulin and your blood sugar level is below 90 milligrams per deciliter (mg/dL), or 5.0 millimoles per liter (mmol/L), have a small snack before you start exercising to prevent a low blood sugar level.

• Stay hydrated. Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
• Be prepared. Always have a small snack or glucose tablets with you during exercise in case your blood sugar level drops too low. Wear a medical identification bracelet.
• Adjust your diabetes treatment plan as needed. If you take insulin, you may need to reduce your insulin dose before exercising and monitor your blood sugar closely for several hours after intense activity as sometimes delayed hypoglycemia can occur. Your doctor can advise you on appropriate changes in your medication. You may also need to adjust treatment if you’ve increased your exercise routine.

Medication

Insulin and other diabetes medications are designed to lower your blood sugar levels when diet and exercise alone aren’t sufficient for managing diabetes. But the effectiveness of these medications depends on the timing and size of the dose. Medications you take for conditions other than diabetes also can affect your blood sugar levels.

What to do:

• Store insulin properly. Insulin that’s improperly stored or past its expiration date may not be effective. Insulin is especially sensitive to extremes in temperature.
• Report problems to your doctor. If your diabetes medications cause your blood sugar level to drop too low or if it’s consistently too high, the dosage or timing may need to be adjusted.

• Be cautious with new medications. If you’re considering an over-the-counter medication or your doctor prescribes a new drug to treat another condition — such as high blood pressure or high cholesterol — ask your doctor or pharmacist if the medication may affect your blood sugar levels.

  Sometimes an alternate medication may be recommended. Always check with your doctor before taking any new over-the-counter medication, so you know how it may impact your blood sugar level.

Illness

When you’re sick, your body produces stress-related hormones that help your body fight the illness, but they also can raise your blood sugar level. Changes in your appetite and normal activity also may complicate diabetes management.

What to do:

• Plan ahead. Work with your health care team to create a sick-day plan. Include instructions on what medications to take, how often to measure your blood sugar and urine ketone levels, how to adjust your medication dosages, and when to call your doctor.
• Continue to take your diabetes medication. However, if you’re unable to eat because of nausea or vomiting, contact your doctor. In these situations, you may need to adjust your insulin dose or temporarily reduce or withhold short-acting insulin or diabetes medication because of a risk of hypoglycemia. However, do not stop your long-acting insulin. During times of illness it is important to monitor your blood sugars frequently, and your doctor may instruct you also to check your urine for the presence of ketones.

• Stick to your diabetes meal plan. If you can, eating as usual will help you control your blood sugar levels. Keep a supply of foods that are easy on your stomach, such as gelatin, crackers, soups and applesauce.

  Drink lots of water or other fluids that don’t add calories, such as tea, to make sure you stay hydrated. If you’re taking insulin, you may need to sip sugar-sweetened beverages, such as juice or a sports drink, to keep your blood sugar level from dropping too low.

Alcohol

The liver normally releases stored sugar to counteract falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from your liver. Alcohol can result in low blood sugar shortly after you drink it and for as long as 24 hours afterward.

What to do:

• Get your doctor’s OK to drink alcohol. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if your diabetes is under control and your doctor agrees, an occasional alcoholic drink is fine.

  Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 years old and two drinks a day for men under 65. One drink equals a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

• Don’t drink alcoholic beverages on an empty stomach. If you take insulin or other diabetes medications, be sure to eat before you drink, or drink with a meal to prevent low blood sugar.
• Choose your drinks carefully. Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks. If you prefer mixed drinks, sugar-free mixers — such as diet soda, diet tonic, club soda or seltzer — won’t raise your blood sugar.
• Tally your calories. Remember to include the calories from any alcohol you drink in your daily calorie count. Ask your doctor or dietitian how to incorporate calories and carbohydrates from alcoholic drinks into your diet plan.
• Check your blood sugar level before bed. Because alcohol can lower blood sugar levels long after you’ve had your last drink, check your blood sugar level before you go to sleep. If your blood sugar isn’t between 100 and 140 mg/dL (5.6 and 7.8 mmol/L), have a snack before bed to counter a drop in your blood sugar level.

Menstruation and menopause

Changes in hormone levels the week before and during menstruation can result in significant fluctuations in blood sugar levels.

What to do:

• Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.
• Adjust your diabetes treatment plan as needed. Your doctor may recommend changes in your meal plan, activity level or diabetes medications to make up for blood sugar variation.
• Check blood sugar more frequently. If you’re likely approaching menopause or experiencing menopause, talk to your doctor about whether you need to monitor your blood sugar level more often. Symptoms of menopause can sometimes be confused with symptoms of low blood sugar, so whenever possible, check your blood sugar before treating a suspected low to confirm the low blood sugar level.

Most forms of birth control can be used by women with diabetes without a problem. However, oral contraceptives may raise blood sugar levels in some women.

Stress

If you’re stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you’re under a lot of extra pressure.

What to do:

• Look for patterns. Log your stress level on a scale of 1 to 10 each time you log your blood sugar level. A pattern may soon emerge.
• Take control. Once you know how stress affects your blood sugar level, fight back. Learn relaxation techniques, prioritize your tasks and set limits. Whenever possible, avoid common stressors. Exercise can often help relieve stress and lower your blood sugar level.
• Get help. Learn new strategies for coping with stress. You may find that working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems or learn new coping skills.

The more you know about factors that influence your blood sugar level, the more you can anticipate fluctuations — and plan accordingly. If you’re having trouble keeping your blood sugar level in your target range, ask your diabetes health care team for help.

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June 06, 2020

Show references

1. Facilitating behavior change and well-being to improve health outcomes. Standards of Medical Care in Diabetes—2020. Diabetes Care. 2020; doi.org/10.2337/dc20-S005.
2. Nutrition overview. American Diabetes Association. https://www.diabetes.org/nutrition. Accessed March 24, 2020.
3. Diabetes and mental health. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/managing/mental-health.html. Accessed March 24, 2020.
4. Insulin, medicines, and other diabetes medications. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/insulin-medicines-treatments. Accessed March 24, 2020.
5. Insulin storage and syringe safety. American Diabetes Association. https://www.diabetes.org/diabetes/medication-management/insulin-other-injectables/insulin-storage-and-syringe-safety. Accessed March 24, 2020.
6. Diabetes diet, eating, and physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity. Accessed March 24, 2020.
7. AskMayoExpert. Type 2 diabetes mellitus. Mayo Clinic; 2020.
8. Wexler DJ. Initial management of blood glucose in patients with type 2 diabetes mellitus. https://www.uptodate.com/contents/search. Accessed March 24, 2020.
9. Diabetes and women. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/library/features/diabetes-and-women.html. Accessed April 9, 2020.
10. Reece EA, et al., eds. Management of diabetes mellitus. In: Diabetes & Obesity in Women: Adolescence, Pregnancy and Menopause. 4th ed. Wolters Kluwer; 2019.
11. Taylor J. Over-the-counter medicines and diabetes care. Canadian Journal of Diabetes. 2017; doi:10.1016/j.jcjd.2017.06.015.
12. Castro MR (expert opinion). Mayo Clinic. April 20, 2020.

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90,000 No drugs. 6 Ways To Lower Your Blood Sugar

High blood sugar occurs when the body is unable to convert glucose into energy for cells. This problem is common in people with diabetes or those at risk.

High blood sugar is a dangerous thing. It can lead to serious complications: heart disease, kidney disease and even loss of vision.

How to avoid this? Of course, there are medications, but, according to The Insider, you can try to lower your sugar levels naturally.

Regular sports

No drugs. 6 Ways to Lower Your Blood Sugar Levels Photo: pxhere.com

Experts recommend that you devote at least 150 minutes a week to sports. And those who are in a pre-diabetic state are advised to lose 7% of their body weight. This will help reduce the risk of type II diabetes by 58%.

More water

Water will saturate the blood with moisture and help the kidneys to remove excess sugar from the body, doctors say. According to research, people who drink more than one liter per day have 28% less high sugar levels.

Less carbohydrates

No drugs. 6 Ways to Lower Your Blood Sugar Levels Photo: pxhere.com

The body breaks down carbohydrates into sugars, and an unbalanced diet can interfere with insulin’s ability to control glucose levels. It is recommended that you count calories and get no more than 45% of your daily calories from carbohydrates.

More Fiber

Eating fiber-rich fruits and vegetables such as bananas, berries, or broccoli can help not only lower blood sugar, but also lower body weight.

Low GI foods

The glycemic index is an indicator of the effect of carbohydrates on blood glucose levels. Foods with a GI below 50 release sugar slowly into the body rather than filling the bloodstream immediately. You can ask your doctor for a list of them.

Stress control

No drugs. 6 Ways to Lower Your Blood Sugar Levels Photo: pxhere.com

When stressed, the body releases the hormone cortisol, which raises blood sugar and makes insulin less effective.Therefore, doctors recommend not to be nervous, but to play more sports or, for example, meditate. Alternatively, you can try breathing exercises to help your body relax.

If a person is at risk of diabetes or suspects any changes in their body, it is recommended that the first step is to seek medical help. The specialist will prescribe a clear treatment that will help keep the situation under control.

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15 simple ways to lower blood sugar levels naturally

15 Easy Ways to Lower Blood Sugar Naturally

High blood sugar occurs when your body is unable to efficiently transport sugar from your blood to your cells.

What to do to lower blood sugar? What can you do to lower your blood sugar? If you are diabetic or have trouble controlling your blood sugar, if you have natural ways to lower your blood sugar, you should start doing something as soon as possible.

It is now very easy to make lists of healthy weight loss diets that you will not lack for guidance by contacting your nutritionist of interest via Whatsapp. With just one click, you will find delicious menus in the online diet list prepared for you by online nutritionists that blend harmoniously with other meals throughout the day (one click for weight loss!)

High blood sugar occurs when your body cannot efficiently transport sugar from blood to cells.

If left unchecked, it can lead to diabetes.

Ways to lower blood sugar, foods that lower blood sugar, herbs that lower blood sugar, what to do to lower blood sugar, what can you do to lower your blood sugar? How to lower blood sugar levels? How can you lower your blood sugar? What to eat when your blood sugar drops? You can continue reading our blog to get all your questions answered.

Here are 15 easy ways to naturally lower your blood sugar:

1.Exercise regularly.

Regular exercise can help you lose weight and improve insulin sensitivity.

Increased insulin sensitivity means your cells can better use available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have problems controlling your blood sugar, you should check your blood sugar regularly. This will help you learn how you respond to different activities and prevent your blood sugar from getting too high or too low (2).

Good forms of exercise include lifting weights, brisk walking, running, cycling, dancing, hiking, swimming, and more.

Summary: Exercise increases insulin sensitivity and helps muscles collect sugar from the blood. This can lead to lower blood sugar levels.

2. Control your carbohydrate intake

Your body breaks down carbohydrates into sugars (mainly glucose), and then insulin moves the sugars into your cells.

When you eat too many carbohydrates or have problems with insulin function, this process does not work and your blood glucose levels rise.

There are several things you can do, however.

The American Diabetes Association (ADA) recommends controlling carbohydrate intake by counting carbohydrates or using the food metabolism system (3).

Some research suggests that these methods can also help you plan your meals properly, which can further improve blood sugar control (4Trusted, 5Trusted).

Many studies also show that a low-carb diet can help lower blood sugar levels and prevent blood sugar spikes (6, 7, 8, 9).

What’s more, a low carb diet may help control blood sugar levels in the long term (10).

You can learn more in this article on healthy, low-carb diets for diabetes.

Summary: Carbohydrates are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help control blood sugar levels.

3. Increase your fiber intake.

Fiber slows down the digestion of carbohydrates and the absorption of sugar.For these reasons, it promotes a more gradual rise in blood sugar levels.

In addition, the type of dietary fiber can play a role.

There are two types of fiber: insoluble and soluble. While both are important, in particular, soluble fiber has been shown to lower blood sugar levels (11, 12, 13).

In addition, a high fiber diet may help manage type 1 diabetes by improving blood sugar control and lowering low blood sugar (13, 14).

High fiber foods include vegetables, fruits, 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 for every 1,000 calories (15).

To lose weight by eating your favorite foods, just one click! Click here for a delicious online diet list prepared for you by online nutritionists to pair well with the other meals of the day (Start Losing Weight).

Summary: Eating a lot of fiber can help control blood sugar, and soluble dietary fiber is most effective.

4. Drink water and stay hydrated.

Drinking enough water can help you keep your blood sugar in the normal range.

In addition to preventing dehydration, it helps the kidneys eliminate excess blood sugar in the urine.

One observational study found that those who drank more water had a lower risk of developing high blood sugar (16).

Regular drinking water moistens the blood, lowers blood sugar and lowers the risk of diabetes (16, 17, 18, 19)

Keep in mind that it is best to use water and other non-nutritive drinks. Sugar drinks increase blood glucose levels, promote weight gain and increase the

risk of diabetes (20, 21 years).

Summary: Maintaining hydration can lower blood sugar and help prevent diabetes. The best is water.

5.Implement portion control

Portion control helps regulate calorie intake and can lead to weight loss (22, 23,

24).

Therefore, weight control promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes (22, 23, 25, 26, 27,28).

Controlling portion size also helps reduce calorie intake and subsequent spikes in blood sugar (23, 24).

Here are some helpful tips for controlling portions:

• Measure and weigh portions.
• Use smaller plates.
• Avoid restaurants with unlimited food.
• Read food labels and check serving sizes.
• Keep a food diary.
• Eat slowly.

Summary: The more control you have over serving size, the better you will control your blood sugar.

6. Choose foods with a low glycemic index.

The glycemic index was developed to assess the blood sugar response of the body to foods that contain carbohydrates (29).

Both the amount and type of carbohydrates determine how food affects blood sugar (30, 31).

Eating foods with a low glycemic index has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics (32, 33).

Although the glycemic index of foods is important, the amount of carbohydrates consumed also matters (34, 35 years).

Low glycemic foods include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, and non-starchy vegetables.

Summary: It is important to choose foods with a low glycemic index and monitor your overall carbohydrate intake.

You can continue reading our blog on low and high glycemic index foods (Read).

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7. Control your stress levels

Stress can affect blood sugar levels (36, 37).

Hormones such as glucagon and cortisol are released during stress. These hormones cause blood sugar levels to rise (38, 39).

One study found that exercise, relaxation, and meditation significantly reduced stress and blood sugar levels in college students (40).

Exercise and relaxation techniques such as yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes (40, 41, 42, 43, 44).

Summary: Controlling your stress levels through exercise or relaxation techniques such as yoga can help you control your blood sugar.

8. Monitor your blood sugar.

“What is measured becomes controllable.”

Measuring and monitoring your blood glucose can also help you control them.

For example, tracking can help you determine if you need to change your diet or medication (age 31).

It will also help you know how your body responds to certain foods (45, 46).

Try to measure your level every day and write the numbers in a journal.

Summary: Checking your blood sugar daily and keeping a journal can help you adjust foods and medications to lower your blood sugar.

If you are trying to lose weight quickly and are not getting the expected results from your weight loss medication, you can buy an online diet list specially prepared for you from online dietitians (come on!)

9. Get enough quality sleep

Getting getting enough sleep feels great and is essential for good health (47).

Poor sleep and lack of rest also affect blood sugar and insulin sensitivity. They can increase appetite and promote weight gain (48, 49).

Lack of sleep reduces the production of growth hormones and increases cortisol levels. They both play important roles in blood sugar control (47, 50, 51).

In addition, good sleep depends on both quantity and quality. It’s best to get enough quality sleep every night (49).

Summary: Good sleep helps maintain blood sugar control and helps maintain a healthy weight. Poor sleep can disrupt the metabolism of important hormones.

10. Eat foods rich in chromium and magnesium.

High blood sugar and diabetes are also associated with micronutrient deficiencies (31, 52).

Examples include deficiencies in the minerals chromium and magnesium.

Chromium is involved in the metabolism of carbohydrates and fats. It also helps control blood sugar levels, and a lack of chromium can predispose you to carbohydrate intolerance (53,54,55).

However, the mechanisms for this are not fully known. Research also shows mixed results.

Two studies of diabetic patients have shown that chromium is beneficial for long-term blood sugar control. However, another study showed no benefit (55, 56, 57).

Chromium-rich foods include egg yolks, whole grains, cereals high in bran, coffee, nuts, green beans, broccoli, and meats.

Magnesium has also been shown to improve blood sugar levels, and magnesium deficiency has been associated with a higher risk of diabetes (31 years, 58, 59).

In one study, people with the highest magnesium intake had a 47% lower risk of developing diabetes (60).

However, if you already eat a lot of magnesium-rich foods, supplementation probably won’t help you (61).

Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados, and beans.

Bottom Line: Regularly eating foods rich in chromium and magnesium can help prevent deficiency and lower blood sugar.

Fast weight loss diets can cause many nutrient deficiencies because they tend to be extremely restrictive. Nutrient deficiencies can also have different causes. Instead of trying to lose weight quickly, you can buy the diet list that nutritionists have prepared for you online. (If Not Now, When?).

11. Try apple cider vinegar.

Apple cider vinegar has many health benefits.

It reduces fasting blood sugar, possibly by decreasing its production by the liver or increasing its use by cells (62, 63, 64).

What’s more, research shows that vinegar significantly affects your body’s response to sugar and improves insulin sensitivity (63, 65, 66, 67, 68, 69).

To include apple cider vinegar in your diet, add it to salad dressings or mix 2 teaspoons with 8 ounces of water.

However, it is important to check with your doctor before taking apple cider vinegar if you are already taking blood sugar lowering medications.

Bottom Line: Adding apple cider vinegar to your diet can help your body in many ways, including lowering blood sugar levels.

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12.Experiment with cinnamon extract.

Cinnamon is known to have many health benefits.

First, it has been shown to improve insulin sensitivity by reducing insulin resistance at the cellular level (70, 71).

Research shows that cinnamon can also lower blood sugar levels by up to 29% (72, 73, 74).

It slows down the breakdown of carbohydrates in the digestive tract, which inhibits the rise in blood sugar after meals (75, 76).

Cinnamon also acts similarly to insulin, but at a much slower rate (77).

An effective dose is 1–6 grams of cinnamon per day, or about 0.5–2 teaspoons (78).

However, do not take more as too much cinnamon can be harmful.

Summary: Cinnamon has been shown to lower fasting blood sugar and improve insulin sensitivity.

13. Try berberine.

Berberine is an active ingredient in a Chinese herb that has been used to treat diabetes for thousands of years.

Berberine has been shown to help lower blood sugar levels and enhance the breakdown of carbohydrates for energy (79, 80, 81 years).

What’s more, berberine may be as effective as some blood sugar lowering drugs. This makes it one of the most effective supplements for people with diabetes or pre-diabetes (79, 82).

However, many mechanisms of its action are still unknown (81 years, 83).

In addition, it may have side effects.Diarrhea, constipation, flatulence and abdominal pain have been reported (84).

The general dosing protocol for berberine is 1500 mg per day, taken before meals in 3 divided doses of 500 mg.

Summary: Berberine is good at lowering blood sugar and helping to control diabetes. However, it can have some digestive side effects.

14. Eat fenugreek seeds.

Fenugreek Seeds are an excellent source of soluble fiber, which helps control blood sugar levels.

Many studies have shown that fenugreek can effectively lower blood sugar levels in diabetics. It also helps lower fasting glucose and improve glucose tolerance (85, 86, 87, 88).

Although not very popular, fenugreek can be easily added to baked goods to treat diabetes. You can also make fenugreek flour or brew it into tea (89).

Fenugreek seeds are also considered one of the safest herbs for diabetes (87, 88).

The recommended dose of fenugreek seeds is 2–5 grams per day.

Summary: Consider trying fenugreek seeds. They are easy to add to your diet and help regulate your blood glucose levels.

15. Weight Loss

It is clear that maintaining a healthy weight will improve your health and prevent future health problems.

Weight management also helps maintain healthy blood sugar levels and reduces the risk of diabetes.

Even a 7% weight loss can reduce the risk of diabetes by up to 58%, and it seems to work even better than medications (90).

Moreover, these reduced risks can be sustained over many years (91, 92, 93).

You should also keep your waist in mind as this is perhaps the most important weight-related factor in assessing your diabetes risk.

Size 35 inches (88.9 cm) or larger for women and 40 inches (101.6 cm) or larger for men is associated with an increased risk of insulin resistance, high blood sugar, and type 2 diabetes (94).

A healthy waist size may even be more important than your overall weight (94).

Summary: Maintaining a healthy weight and waistline will help you maintain normal blood sugar levels and reduce your risk of diabetes.

In addition to various methods of lowering blood sugar levels, weight loss is also important. You can start by creating a healthy eating program to lose weight and regain your health. You can take advantage of online diets prepared for you by online nutritionists to move on to a healthy and balanced diet. You can now buy an online diet with a suitable online diet prepared for you to start losing weight.(Click and start losing weight!)

What happens if I have high blood sugar?

High blood sugar can cause heart disease, blindness, kidney failure. This could be a harbinger of diabetes.

What happens if blood sugar drops?

Low blood sugar is called hypoglycemia. hypoglycemia; This is a sudden drop in blood sugar levels below 60 mg / dL. The body requires sugar to balance it.

In Short Speaking

Be sure to check with your doctor before changing your lifestyle or trying new supplements.

This is especially important if you have problems controlling your blood sugar or if you are taking medications to lower your blood sugar.

That being said, if you have diabetes or have trouble controlling your blood sugar, you should start doing something about it as soon as possible.

90,000 15 Easy Ways to Lower Blood Sugar Naturally

High blood sugar occurs when your body does not produce enough or efficiently use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy …

High blood sugar (hyperglycemia) is associated with diabetes.

The Centers for Disease Control and Prevention (CDC) reports that 13% of US adults live with diabetes and 34.5% have prediabetes.

This means that about 50% of the US adult population has diabetes or prediabetes.

Here are 15 simple ways to lower blood sugar levels naturally:

1. Exercise regularly.

Regular exercise can help you achieve and maintain a moderate weight and increase insulin sensitivity.

Increased insulin sensitivity means your cells can better use available sugar in your bloodstream.

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Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have problems controlling your blood sugar, you should check your blood sugar regularly. This will help you learn how you respond to different activities and prevent your blood sugar from getting too high or too low.

Useful forms of exercise include weightlifting, brisk walking, running, cycling, dancing, hiking, swimming, and more.

Summary: Exercise increases insulin sensitivity and helps muscles use glucose efficiently. This can lead to lower blood sugar levels.

2. Manage your carbohydrate intake.

Your body breaks down carbohydrates into sugar (mainly glucose), and then insulin helps your body use and store sugar for energy.

When you eat too many carbohydrates or have problems with insulin function, this process fails and your blood glucose levels may rise.

However, there are a few things you can do about this.

The American Diabetes Association (ADA) recommends controlling your carbohydrate intake by counting carbohydrates and knowing how much you need.

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Several studies show that these methods can also help you plan your meals, further improving blood sugar control.

Many studies also show that a low-carb diet can help lower blood sugar levels and prevent blood sugar spikes.

What’s more, a low-carb diet can help control blood sugar levels in the long term.

Summary: Carbohydrates are broken down into glucose, which raises blood sugar levels. Reducing your carbohydrate intake can help control your blood sugar levels.

3.Increase your fiber intake.

Fiber slows down the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual rise in blood sugar levels.

Plus, the type of fiber you eat can make a difference.

We offer you: Can vegans eat ice cream?

There are two types of fiber:

• Insoluble
• Soluble

While both are important, soluble fiber has been shown to improve blood sugar regulation.

In addition, a high fiber diet may help better control type 1 diabetes by improving the body’s ability to regulate blood sugar and lowering blood sugar.

High fiber foods include:

• Vegetables
• Fruits
• Legumes
• Whole grains

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s roughly 14 grams for every 1,000 calories.

Summary: Eating a lot of fiber can help regulate blood sugar. Soluble dietary fiber is the most effective.

4. Drink water and stay hydrated.

Drinking enough water can help you maintain normal blood sugar levels.

In addition to preventing dehydration, it helps the kidneys eliminate excess sugar in the urine.

We offer you: Micronutrients: types, functions, benefits and more

One observational study found that those who drank more water had a lower risk of developing high blood sugar.

Regular drinking of water helps to rehydrate the blood, lowers blood sugar and may reduce the risk of diabetes.

Keep in mind that it is best to use water and other non-nutritive drinks. Sugar drinks increase blood glucose levels, promote weight gain, and increase the risk of diabetes.

Summary: Hydration can lower blood sugar and lower the risk of diabetes. Water is the best choice.

5. Control portions

Control portions helps regulate your calorie intake and helps you maintain a moderate weight.

Therefore, weight control promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes.

Controlling portion size also helps reduce calorie intake and subsequent spikes in blood sugar.

We offer you: Mediterranean Diet: A Beginner’s Guide and Meal Plan

Here are some helpful tips for managing portion sizes:

• Measure and weigh portions.
• Use smaller plates.
• Avoid restaurants with unlimited food.
• Read food labels and check serving sizes.
• Keep a food diary.
• Eat slowly.

Summary: Focusing on serving sizes can help you better control your blood sugar.

6. Choose foods with a low glycemic index.

The glycemic index measures how we absorb or digest food, which affects the rate at which blood sugar levels rise.

Both the amount and type of carbohydrates determine how food affects blood sugar.

Eating foods with a low glycemic index has been shown to reduce blood sugar levels in people with diabetes.

While the glycemic index of foods is important, the amount of carbohydrates consumed also matters.

Foods with low or medium glycemic index include:

• Bulgur
• Barley
• Oats
• Beans
• Lentils
• Legumes
• Wheat Paste
• Nekrachma 9000: Wheat Paste
• Nekrachma 9000 Important to choose low glycemic index and control your total carbohydrate intake.

  7. Manage your stress levels

  Stress can affect your blood sugar levels.

  We offer you: Top 15 sources of plant protein

  Hormones such as glucagon and cortisol are released during stress. These hormones cause blood sugar levels to rise.

  One study found that exercise, relaxation and meditation significantly reduced stress and blood sugar levels in college students.

  Relaxation exercises and techniques such as yoga and mindfulness-based stress reduction can also help correct insulin secretion problems in chronic diabetes.

  Summary: Managing stress through exercise or relaxation techniques such as yoga can help you better regulate your blood sugar.

  8. Monitor your blood sugar.

  “What is measured becomes manageable.” *

  Measuring and monitoring your blood glucose can also help you better control your level.

  For example, tracking can help you determine if you need to adjust your diet or medication.

  We offer you: Legumes: good or bad?

  It will also help you know how your body reacts to certain foods.

  Try to measure your level every day and keep track of the numbers in a journal.

  Summary: Blood glucose testing and daily journaling can help you adjust foods and medications as needed to lower your blood sugar.

  9. Get enough sleep.

  Sleep well and are essential for good health.

  Poor sleep and lack of rest can also affect blood sugar and insulin sensitivity. They can increase appetite and promote weight gain.

  Lack of sleep reduces the release of growth hormones and increases cortisol levels. They both play an important role in the management of blood sugar levels.

  In addition, adequate sleep depends on both quantity and quality. It is best to get enough quality sleep every night.

  Summary: Good sleep helps maintain blood sugar levels and promotes a healthy weight. Poor sleep can disrupt important metabolic hormones.

  10. Eat foods rich in chromium and magnesium.

  High blood sugar and diabetes are also associated with micronutrient deficiencies.

  Examples include deficiencies in the minerals chromium and magnesium.

  We present you: 8 proven health benefits of papaya

  Chromium is involved in the metabolism of carbohydrates and fats.It also helps regulate blood sugar levels. A lack of chromium can predispose you to carbohydrate intolerance.

  However, the mechanisms for this are not fully known. Research also reports mixed results.

  Several studies in people with diabetes have shown that chromium is beneficial for long-term blood sugar control. However, an alternative was found.

  Chromium-rich foods include:

  • Whole grains
  • Fruits
  • Vegetables
  • Nuts

  Magnesium has also been shown to improve blood sugar levels, while magnesium deficiency is associated with a higher risk the development of diabetes.

  Studies link people with the highest magnesium intake with a 47% lower risk of developing type 2 diabetes.

  However, if you already eat a lot of magnesium-rich foods, supplementation probably won’t do you any good.

  Magnesium-rich foods include:

  We offer you: 11 health benefits of ginger: effects on nausea, brain and more

  • Dark leafy greens
  • Zucchini and pumpkin seeds
  • Whole grains
  • Dark chocolate Bananas
  • Avocados
  • Beans

  Summary: Regularly eating foods rich in chromium and magnesium can help prevent deficiencies and reduce your risk of blood sugar problems.

  11. Try apple cider vinegar.

  Apple cider vinegar is good for your health.

  It has been shown to lower fasting blood sugar, possibly by decreasing its production by the liver or increasing its use by cells.

  In addition, research shows that vinegar significantly affects your body’s response to sugar and can help improve insulin sensitivity.

  It can be mixed with a few ounces of water, which you can drink before a high carb meal, or added to a salad dressing.

  However, it is important to talk to your doctor before taking apple cider vinegar if you are already taking blood sugar lowering medications.

  Summary: Adding apple cider vinegar to your diet can help your body in many ways, including lowering blood sugar.

  12. Experiment with the cinnamon extract.

  Cinnamon is known to have many health benefits.

  It has been shown to improve insulin sensitivity by reducing insulin resistance at the cellular level.

  Research shows that cinnamon can also lower blood sugar levels by 29%.

  We offer you: How to prepare soy milk? Easy Soy Milk Recipe

  Slows down the breakdown of carbohydrates in the digestive tract, which inhibits the rise in blood sugar after meals.

  However, there are risks if you consume too much cinnamon.

  Summary: Cinnamon has been shown to help lower fasting blood sugar and may help improve insulin sensitivity.

  13. Try berberine.

  Berberine is an active ingredient in an herb used in traditional Chinese medicine, including in the treatment of diabetes.

  Berberine has been shown to help lower blood sugar levels and enhance the breakdown of carbohydrates for energy.

  Moreover, berberine can be as effective as some antihyperglycemic drugs. This makes it one of the most effective supplements for people with diabetes or pre-diabetes.

  However, many of the mechanisms underlying its effects are still unknown. More qualitative research is needed to determine its safety and effectiveness.

  In addition, it may have some side effects, for example:

  • Diarrhea
  • Constipation
  • Flatulence
  • Abdominal pain

  If you plan to use berberine, talk to your doctor first.

  Summary: Berberine may help lower blood sugar and manage diabetes.However, it can have some digestive side effects.

  14. Eat fenugreek seeds.

  Fenugreek Seeds are an excellent source of soluble fiber, which helps control blood sugar levels.

  Many studies have shown that fenugreek can effectively lower blood sugar levels in people with diabetes. It also helps lower fasting glucose levels and improve glucose tolerance.

  We Offer You: Do Vegans Eat Gluten?

  Although not very popular, fenugreek can be added to baked goods to treat diabetes.

  The recommended dose of fenugreek seeds is 2–5 grams per day, although this varies from study to study.

  Summary: Fenugreek seeds are easy to add to your diet and help regulate blood glucose levels.

  15. Maintain a moderate weight.

  It is clear that maintaining a moderate weight will help improve your health and may help prevent future health problems.

  Weight management also promotes healthy blood sugar levels and has been shown to help reduce the risk of diabetes.

  Even a 7% reduction in body weight can reduce the risk of diabetes by up to 58%, and it seems to work even better than conventional diabetes medication.

  Moreover, these reduced risks can be sustained over the long term.

  It is important to monitor your waist as it is perhaps the most important weight-related factor in assessing the risk of diabetes.

  Suggesting you: What is the best diet for runners? Nutritional Tips and More

  Over 35 inches (88.9 cm) for women and over 40 inches (101.6 cm) for men are associated with an increased risk of insulin resistance, high blood sugar, and type 2 diabetes.

  A healthy waistline may even be more important than your overall weight.

  Summary: A moderate weight and waistline will help you maintain normal blood sugar levels and reduce your risk of diabetes.

  Summary

  Be sure to talk to your doctor before making lifestyle changes or trying new supplements.

  This is especially important if you have problems controlling your blood sugar or if you are taking medications to lower your blood glucose.

  If you have diabetes or problems with blood sugar control, it is important to work with your health care provider to develop and begin treatment as soon as possible.

  Last update –
  October 2, 2021, last reviewed by an expert
  September 8, 2021 90,000 10 simple ways to lower blood sugar

  In Ukraine, more than 200,000 people have severe diabetes mellitus. Approximately the same number of those who have pre-diabetes prediabetes.Therefore, it is incredibly important to resort to additional methods of prevention of the disease, says Healthline. Prevention is incredibly important, not only for those who already have problems with blood sugar control, but also for those who believe they are outside the risk group.

  So here are 10 easy ways to naturally lower your blood sugar.

  See Also: 6 Foods That Help Fight Anxiety And Improve Sleep

  Exercise

  Sports / Photo Pexels

  Regular exercise can help you maintain a healthy weight and increase insulin sensitivity.That is, thanks to sports, your cells will better use the available sugar in the blood.

  Exercise also helps to use blood sugar for muscle contraction. Therefore, athletics, swimming, brisk walking, jogging, cycling and dancing are a prerequisite for prevention.

  Increase your fiber intake

  Fiber slows down the digestion of carbohydrates and the absorption of sugar. But it is important to know what kind of fiber you are consuming.

  Fiber happens:

  • insoluble;
  • soluble.

  While both are incredibly important, soluble fiber helps control blood sugar levels . In addition, a high-fiber diet is indicated for type 1 diabetes as an effective method of disease control.

  Among the products high in fiber, there are:

  • vegetables
  • fruits
  • legumes
  • whole grains.

  Keep track of your carbohydrates

  Keep track of your diet / Photo Pexels

  Your body breaks down carbohydrates into sugar, which, with the help of insulin, turns into energy.If you consume too many carbohydrates or have problems with insulin functioning, this process does not happen. Accordingly, the level of glucose in the blood rises.

  However, this can be prevented.

  The American Diabetes Association recommends to monitor carbohydrate intake and maintain optimal blood levels. Research shows that low-carb diets can help avoid spikes in blood sugar.

  Get enough water

  Drinking enough water can help you keep your blood sugar in the normal range. In addition, water helps the kidneys to excrete excess sugar in the urine.

  Studies have shown that those who drank more water have a lower risk of developing high blood sugar levels. In addition, regularly drinking water helps rehydrate the blood, lowers blood sugar and may reduce the risk of diabetes.

  Choose foods with a low glycemic index

  Choose foods with a low glycemic index / Photo by Pexels

  The glycemic index is a measure of how fast food is broken down in the body and converted into glucose.

  Among foods with a low and moderate glycemic index, there are:

  • bulgur;
  • barley
  • natural yoghurts;
  • oats;
  • beans;
  • lentils;
  • legumes;
  • wheat pasta;
  • vegetables without starch.

  Manage stress

  During stress, glucagon and cortisol are released, which lead to high blood sugar levels.

  Research shows that physical activity, relaxation and meditation significantly reduce stress and lower blood sugar levels.

  Get enough sleep

  Sleep to prevent diabetes / Photo by Pexels

  Getting enough sleep helps you feel better at all levels, but lack of sleep and lack of rest affects sugar levels and insulin sensitivity.It can increase appetite and promote weight gain.

  In addition, prolonged sleep deficit reduces the release of growth hormones and increases cortisol levels. They both play an important role in the regulation of blood sugar

  Eat foods rich in chromium and magnesium

  High blood sugar and diabetes are associated with micronutrient deficiencies. Among them are the minerals chromium and magnesium.

  Chromium is involved in carbohydrate and fat metabolism. It helps regulate blood sugar levels.A lack of chromium can cause poor absorption of carbohydrates. However, this issue is not fully understood.

  Several studies of people with diabetes have shown that eating enough chromium can help control the disease. Therefore, include in your diet:

  • whole grains;
  • fruits;
  • vegetables;
  • nuts.

  Magnesium has also been shown to increase blood sugar levels, while micronutrient deficiencies are associated with a high risk of diabetes.

  Foods rich in magnesium:

  • greens;
  • pumpkin and pumpkin seeds;
  • tuna;
  • Whole grain products;
  • dark chocolate;
  • bananas;
  • avocado;
  • beans.

  See also: How to take vitamins and minerals correctly – 10 tips from an endocrinologist

  Experiment with cinnamon

  Cinnamon improves insulin sensitivity by reducing insulin resistance at the cellular level.

  Research shows that cinnamon slows down the breakdown of carbohydrates in the digestive tract and lowers blood sugar after meals.

  Add fenugreek seeds to your diet

  Fenugreek is an excellent source of soluble fiber, which can help control blood sugar levels. Many studies have shown that its seeds can effectively lower blood sugar levels in people with diabetes and improve glucose tolerance.

  But nutritionists also note that the recommended dose of fenugreek seeds is no more than 2-5 grams per day.

  Scientists have found a link between stress hormone and blood sugar

  https://ria.ru/20200713/1574266976.html

  Scientists have found a link between stress hormone and blood sugar

  Scientists have found a link between stress hormone and blood sugar – RIA Novosti, 13.07.2020

  Scientists have found a link between stress hormone and blood sugar

  American doctors have found a link between cortisol levels and high blood sugar in people with type 2 diabetes.The research results are published … RIA Novosti, 13.07.2020

  2020-07-13T12: 09

  2020-07-13T12: 09

  2020-07-13T12: 09

  science

  discoveries – RIA science

  health

  diabetes

  psychology

  biology

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  MOSCOW, July 13 – RIA Novosti. American doctors have found a link between cortisol levels and high blood sugar in people with type 2 diabetes. Published in the journal Psychoneuroendocrinology, researchers at The Ohio State University Wexner Medical Center and Ohio College of Medicine conducted a study in people with type 2 diabetes and depression at the same time, and found that the two diseases are linked. The authors found in these patients a clear relationship between the levels of the stress hormone cortisol and glucose.”In healthy people, cortisol levels naturally fluctuate during the day, rising in the morning and falling at night,” study director Dr. Joshua Joseph of the Ohio State Medical Center’s Diabetes and Metabolic Research Center said in a press release. … “But in participants with type 2 diabetes and depression, cortisol levels were flatter during the day with high glucose levels.” A link between cortisol and glucose levels was only seen in people with type 2 diabetes.Previous research has shown that stress and depression are the two main causes of a flatter cortisol profile, making it difficult to control blood sugar levels, which is why it is so important for people with type 2 diabetes to avoid stress. In this condition, some people control their blood sugar levels through a healthy diet and exercise, while others need insulin because their bodies do not produce the required amount of this hormone. It is important for both of them to control their condition in order to correctly determine the level of stress or the dose of the drug.Scientists also suggest that lowering cortisol levels can be used as a way to prevent diabetes. To do this, they propose the use of psychotherapeutic practices for relieving stress – the techniques of focusing the mind on the present moment, calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. “We began a new study to see if attention management practices can lower blood sugar levels in patients. with type 2 diabetes, but this is not the only effective form of stress relief.Most people with type 2 diabetes are aware of the importance of regular exercise, proper nutrition, and adequate rest, ”says Joseph.“ But stress relief is also an important and often overlooked component of diabetes care. Whether it’s yoga, walking or reading books, it’s important for everyone to find their own way to reduce stress and make it part of their daily routine. ”Dr. Joseph and his team continue to investigate the link between cortisol and diabetes, planning to further study the hormone link stress with cardiovascular disease.

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  discoveries – RIA science, health , diabetes, psychology, biology

  MOSCOW, July 13 – RIA Novosti. American doctors have found a link between cortisol levels and high blood sugar in people with type 2 diabetes. Published in the journal Psychoneuroendocrinology, researchers at The Ohio State University Wexner Medical Center and Ohio College of Medicine conducted a study in people with type 2 diabetes and depression at the same time, and found that the two diseases are linked. The authors found in these patients a clear relationship between the levels of the stress hormone cortisol and glucose.

  “In healthy people, cortisol levels naturally fluctuate during the day, rising in the morning and falling at night,” said study leader Dr. Joshua Joseph of the Center for Diabetes and Metabolic Research at the State Medical Center in a press release from the medical center. Ohio. “But in participants with type 2 diabetes and depression, cortisol levels were flatter during the day with high glucose levels.”

  An association of cortisol with glucose levels was only observed in people with type 2 diabetes.Previous research has shown that stress and depression are the two main causes of a flatter cortisol profile, making it difficult to control blood sugar levels, which is why it is so important for people with type 2 diabetes to avoid stress.

  15 June 2020, 02:03 The spread of the coronavirus COVID-19 can lead to diabetes or its complications, scientists believe

  In this disease, some people control their blood sugar levels through a healthy diet and exercise, others need insulin, since their body does not produce this hormone in the required amount.It is important for both of them to control their condition in order to correctly determine the level of stress or the dose of the drug.

  Scientists also suggest that lowering cortisol levels can be used as a way to prevent diabetes. To do this, they propose to use psychotherapeutic practices for relieving stress – techniques for focusing consciousness on the present moment, calmly recognizing and accepting one’s feelings, thoughts and bodily sensations.

  “We are starting a new study to see if attention management practices can lower blood sugar levels in patients with type 2 diabetes.But this is not the only effective form of stress relief. Most people with type 2 diabetes are aware of the importance of regular exercise, proper nutrition, and adequate rest, ”says Joseph.

  “ But stress management is also an important and often overlooked component of diabetes care. Whether it’s yoga, walking or reading books, it’s important for everyone to find their own way to reduce stress and make it part of their daily routine. ”

  Dr. Joseph and his team continue to investigate the link between cortisol and diabetes, with plans to further explore the connection of the stress hormone with cardiovascular disease.

  20 February 2020, 12:20 Science Scientists have found that in most cases diabetes is treated incorrectly 90 000 Prevention of type 2 diabetes

  Diabetes mellitus type 2 is a chronic disease of the pancreas with impaired carbohydrate metabolism and the development of high blood sugar levels due to a decrease in the sensitivity of body tissues to insulin and a violation of its production.

  Diabetes mellitus is a serious disease that affects millions of people around the world.Eating right can both prevent diabetes and make it easier to treat. Patients with diabetes need to change their lifestyle, their diet, this will reduce the level of glucose in the blood, improve blood pressure, and prevent the development of severe incurable complications of diabetes. Remember, you have diabetes for life.

  WATER BALANCE

  Most often in the prevention of diabetes mellitus of any type, the first place is given to the correct nutrition system, although this is not entirely true.First of all, it is necessary to maintain a healthy water balance in the body.

  • First, the pancreas, in addition to insulin, must produce an aqueous solution of bicarbonate to neutralize the body’s natural acids. If dehydration occurs, bicarbonate production is prioritized and insulin production is temporarily reduced. But the presence of large amounts of refined white sugar in food is a risk factor for diabetes.
  • Second, the process of glucose penetration into cells requires not only insulin, but also the presence of water.Cells, like the rest of the body, are 75 percent water. Part of this water when eating will be spent on the production of bicarbonate, part on the absorption of nutrients. As a result, the process of insulin production and its perception by the body suffers again.

  There is a simple rule: drink two glasses of still spring water in the morning and 15 minutes before each meal. This is the minimum required. At the same time, the following popular products cannot be considered drinks that replenish the water balance:

  • Carbonated drinks
  • Coffee
  • Tea
  • Alcohol

  All this is harmful for cells.

  HEALTHY DIET

  Such prevention is difficult for a modern person, but without a strict plant-based diet, all other measures are practically useless. At the same time, it is worth significantly limiting flour products and potatoes.

  At the risk of disease, you should first of all tie up with the use of granulated sugar. It puts a significant strain on the pancreas. At the same time, all the energy is released quickly, and the feeling of satiety from such food does not last long.Therefore, you should pay attention to slow carbohydrates: legumes, cereals, leafy vegetables.

  For those who are already overweight, it makes sense to stop eating after 18:00. The ideal option for the prevention of diabetes in this case would be the rejection of meat, dairy and flour. So the load on the pancreas will be minimal, the weight will gradually decrease, and the appearance will become young again.

  For those who are at risk of the disease or already have some problems with their blood sugar levels, you should include in their daily diet:

  • Greens
  • Tomatoes
  • Walnut
  • Bell pepper
  • Rutabaga
  • Beans
  • Citrus

  PHYSICAL ACTIVITY

  Regular physical activity is a guaranteed method of preventing any disease.The most obvious reason for this relationship is high cardio workload. But there are other reasons as well.

  Fat cells lose volume naturally and in the required amounts, and muscle cells are maintained in a healthy and active state. In this case, glucose does not stagnate in the blood, even if there is some excess.

  It is necessary to practice any kind of sport at least 10-20 minutes a day. It doesn’t have to be vigorous and exhausting workout. For many, it is difficult to withstand half an hour of sports load, and some simply cannot find a free half hour.In this case, you can divide your physical activity into three sets of ten minutes during the day.

  No need to purchase training equipment or season tickets. You just need to slightly change your daily habits. Good ways to keep your body and health in good shape are:

  • Walking stairs instead of using the elevator
  • A walk in the park with friends instead of an evening in a cafe
  • Active games with children instead of a computer
  • Using public transport instead of personal for morning commuting

  AVOID STRESS

  Such a measure will be an excellent prevention of absolutely all diseases, not just diabetes mellitus.Contact with negative people should be avoided. If this is unavoidable, control yourself and remain calm. Auto trainings or trainings and consultations with specialists can help in this.

  Topical advice from the same area – no cigarettes. They only create the illusion of tranquility, but in reality it is not. At the same time, nerve cells and hormones still suffer, and nicotine enters the body, contributing to the development of diabetes and its subsequent complications.

  Stress is directly related to pressure. Control it. High blood pressure disrupts healthy carbohydrate metabolism. Any cardiovascular disease increases the risk of diabetes mellitus.

  PERMANENT SURVEILLANCE

  Modern man is so busy that he perceives the hospital as an additional way of rest. Therefore, it is worth reconsidering the outlook on life.

  For those who have a very high risk of diabetes mellitus (obese or many relatives suffer from this disease), it is advisable to switch to a plant-based diet, you should stay on it at all times.

  Drug intervention can lead to unpleasant consequences. Strong drugs can contain hormonal substances. Medicines most often have some concomitant effect on organs, and the pancreas is one of the first to be hit. The accumulation of viruses and infections in the body can trigger autoimmune processes.

  Type 2 diabetes mellitus is a chronic, long-term illness that requires a doctor-patient partnership.The quality of your life will depend not only on the treatment with medicines prescribed by your doctor, but mainly on your discipline in fulfilling the doctor’s recommendations on nutrition and organization of a healthy lifestyle.

  For the prevention of and timely treatment of the disease , it is important to detect diabetes mellitus at an earlier stage, for which mass screening studies of fasting blood sugar levels are carried out among wide groups of the population.

  StrictionD: is it worth a try? – Green Finance Initiative

  StrictionD is a blood glucose maintenance supplement created by a nutritionist / nutritionist based on his research on natural remedies.The treatment can be used daily to help the body produce more insulin.

  Are you a silent diabetic tired of taking huge doses of your prescription drugs? Are you looking for an organic way to lower your blood sugar? The advanced StrictionD formula may be the answer.

  Many real users agree. StrictionD scores? Helps treat diabetes. It can significantly affect your uncontrolled blood sugar levels.

  StrictionD Advanced Diabetes Formula may help reduce the causative factors of hyperglycemia and the potential for diabetes-related health problems.

  Is StrictionD effective?

  Visit StrictionD Official Website

  Diabetes affects millions of people around the world. Metformin is the most commonly used treatment but has many side effects. Diarrhea is a consequence that affects about half of the patients taking this medicine.Other complications of this medication include nausea and fatigue. Finding a natural way to treat blood sugar swings can be simple and straightforward, especially for StrictionD consumers.

  StrictionD allows users to gradually increase glucose levels by healing cells. Although, if an insulin deficiency has been present for many years, the body can gradually correct it. While not a quick fix, improving cell health can have a significant impact on a user’s diabetes diagnosis.

  The 60 Second Ritual is StrictionD Advanced Formula, an innovative anti-diabetic treatment that helps you quickly manage high blood sugar levels. Proper nutrition and light exercise can help you overcome this deadly condition. StrictionD capsules are easy to use and can be tailored to your specific needs. StrictionD dr. oz is a powerful and natural superfood blend that can quickly address the root cause. StrictionD capsules are easy to use and can be used to maintain stable blood sugar levels.It increases insulin sensitivity, lowers blood lipids and regulates blood pressure.

  StrictionD Advanced Formula was created by Optimal Health & Wellness for the treatment of diabetes. This is done with precise specifications that target the root cause. Glucose is a sugar that enters the bloodstream from food and is converted into electricity for cells. Insulin is a hormone produced by the pancreas that pushes sugar out of the blood and into the cells.When insulin is low, blood sugar levels are high. The foods we buy in supermarkets are rich in carbohydrates. Because these carbohydrates cause insulin resistance, your body cannot use excess blood sugar for energy. Insulin resistance occurs when cells do not recognize carbohydrates, which leads to the production of insulin.

  Blood sugar levels that are high enough to harm healthy body functions such as eyes, arteries, kidneys, and kidney health can impair the health of body systems.To avoid high blood sugar levels, the blood sugar switch must be activated.

  Optimal Health & Wellness has created the StrictionD Advanced Formula food supplement. It contains powerful ingredients that help stimulate this blood glucose switch and help burn excess glucose for energy. StrictionD Tablets are manufactured in a secure facility that meets FDA approved and GMP certified standards.This ensures the quality and safety of diabetes medicines.

  Visit StrictionD Official Website

  The main function of StrictionD is to regulate blood sugar levels and speed up metabolism. If you lose control of your blood sugar, you may have metabolic syndrome problems, such as metabolic syndrome. StrictionD can help you control your blood sugar levels and keep them within their limits.

  It also regulates the level of lipids in cells. Human health can always be compromised by blood poisoning. By detoxifying toxic elements, StrictionD helps reduce the risk of blood poisoning.

  It also lowers blood pressure, which is a contributing factor to many diseases such as heart disease. This supplement can help you lose weight if you are not taking it all the time.

  Visit StrictionD Official Website

  What are the ingredients in StrictionD?

  The creators of StrictionD supplemented the formula with essential nutrients from a variety of herbal plants and trees.StrictionD is completely safe and has no side effects. These incredible ingredients:

  Thiamine

  This ingredient’s ability to lower glucose production is its most important benefit. This is a potentially dangerous factor for human health. It also helps to increase energy metabolism and improve cell productivity.

  Ceylon cinnamon

  This is a different type of cinnamon than regular cinnamon.Locals call it “Real Cinnamon”.

  Numerous studies have shown that StrictionD’s active ingredient, StrictionD, is beneficial for both mental and physical health. Has no negative side effects and reduces the insulin sensitivity of the pancreas.

  GlucoHelp

  It is completely natural and obtained directly from banana leaves. This extract is anti-diabetic and helps prevent obesity.

  The best part is that taking Gluco daily for at least two to three weeks can help lower your sugar levels by 30%.

  Zinc

  Zinc can increase your release and regulate the release of insulin in the pancreas.

  CominexX3

  CominexX3 typically contains a number of scientifically proven extracts that can help regulate blood sugar levels and treat diabetes-2 conditions.

  It also controls glucose metabolism and blood lipids and strengthens the heart muscles.

  Visit StrictionD Official Website

  The

  StrictionD has many benefits. It contains essential nutrients that can help diabetic patients and people with high heart rates. StrictionD increases the strength of your heart muscles. This lowers your chances of developing heart disease.

  Let’s take a closer look at some of its other pluses.

  Decrease in blood pressure

  If you have hypertension or abnormal insulin levels, you should include this supplement in your regular diet.

  StrictionD Ingredients will lower your blood pressure and blood sugar levels while limiting your cholesterol intake.

  Conversely, all ingredients are organic and pure. StrictionD helps lower cholesterol levels.

  Eliminate the likelihood of a heart attack

  This food supplement is designed to treat abnormal blood sugar levels and to improve your well-being.It also protects against heart disease and internal damage.

  Visit StrictionD Official Website

  When purchasing a health-related product, it is customary to ask about both the pros and cons. You must be able to identify the ingredients and understand the advantages and disadvantages of each product.

  We have described the advantages and disadvantages of this supplement below so you can decide if it is right for you.

  Visit StrictionD Official Website

  Force

  • Increases insulin sensitivity.
  • It can provide your body with beneficial nutrients. This supplement is all natural and made from organic ingredients.
  • It has the ability to control blood sugar and diabetes.
  • It improves cardiovascular function and protects against a wide range of heart diseases.

  Vs

  • Adults are the only ones who can start taking this supplement.
  • This is not an over-the-counter supplement.

  Stop worrying about side effects not listed in the future. There are no chemicals or toxins in this supplement that can cause harm.

  Visit StrictionD Official Website

  For accurate product information and customer reviews, start with complaints and reviews. Here are some real customer reviews. You can see this in the image below.

  “StrictionD helps me maintain healthy blood sugar levels.”Now I feel more energized and healthier.”

  “I feel more energized and healthier after taking this supplement.” Thank StrictionD

  “It’s incredible. It’s fast and effective. I’ve noticed significant improvements in my health over the course of several months.”

  Visit StrictionD Official Website

  StrictionD can only be purchased from the official website. The following packages are available on the site:

  One bottle costs 56.$ 39.

  Three bottles of $ 35.30 each.

  Six bottles of $ 26.55 each.

  All packages are shipped via USPS and include free shipping.

  If the additive does not work as expected, the user can claim a refund within 60 days after the bottles have been refurbished.

  Users who order on the official sites will also receive a free copy of 3 Simple Tricks for Natural Blood Sugar Control Today in addition to the StrictionD Supplement.This guide will focus on natural diabetes treatments and ways to increase insulin production. However, there are no side effects. It is produced digitally and is free.

  Big Pharma understands that they do not want anything to generate huge profits for them, be it trying to sell insulin or treating the disease. The creators of StrictionD intend to keep the site up and running for as long as possible. Users have to stock up, because there is no certainty that it will be available again and when.

  Visit StrictionD Official Website

  Will StrictionD users have to cut carbohydrates altogether?

  No, the creators of the supplement recommend a balanced intake of carbohydrates and healthy fats to maintain optimal blood sugar levels. StrictionD is compatible with diabetes medications.

  Is StrictionD only effective in type 1 diabetes?

  No. Type 1 diabetes is caused by the inability of the pancreas to produce insulin.StrictionD is a blood sugar lowering supplement. However, it will not regenerate the cells needed to make insulin again. It lowers the amount of carbohydrates in the body, which reduces the need for insulin.

  Does StrictionD Treat Type 2 Diabetes?

  The medical community does not consider treatment to be a cure for type 2 diabetes. Although this treatment may help treat type 2 diabetes, doctors believe it is in remission.

  Can StrictionD help during training?

  While this does not directly improve muscle strength, increasing insulin levels can increase the user’s energy levels. It is not intended to improve the ability of consumers to climb mountains and compete. On the other hand, healthy blood sugar levels can help consumers manage their basic energy needs.

  Visit StrictionD Official Website

  Is StrictionD the only add-on that StrictionD users have access to? Are there any other beneficial supplements that can help their body during exercise?

  yes.The designers have created a micro workout that only takes about a minute to properly target the muscle group the users are targeting. Leg-oriented exercise that includes squats, lunges, and push-ups can increase muscle recruitment. High-intensity exercise burns glucose efficiently, allowing users to enjoy delicious desserts with less effort. Instead of building muscle in the calves and thighs, this trick enhances the glucose response to foods that the consumer values.

  Could StrictionD be allergic to some of its ingredients?

  Due to common organic ingredients, consumers are unlikely to experience side effects. It is very important to read all labels carefully before taking StrictionD. Any adverse reactions should be reported to your doctor immediately.

  Anyone taking this medication should consult their pediatrician before actually incorporating StrictionD into their normal activities.While all condiments are safe, there is still the possibility that one of them will interact with the prescribed medications.

  Visit StrictionD Official Website

  StrictionD is a true and advanced supplement that helps the body control blood sugar levels, lower blood pressure and improve metabolism.