High blood sugar occurs when your body cannot effectively transport sugar from the blood to the cells. If left unattended, it can lead to diabetes.
Diabetes is a rapidly spreading epidemic that affects about 15% of the world’s total population.
More than a billion people suffer from diabetes and that number is constantly increasing every passing moment and these are just recorded statistics.
It’s certainly a silent epidemic that needs to be controlled, and now we know how we can achieve that with natural treatment at home.
Below we have prepared 15 of the best natural remedies for lowering blood sugar levels.
1. Exercise regularly
Regular exercise can help you lose weight and increase insulin sensitivity.
Increased insulin sensitivity means that cells make better use of available blood sugar. 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 levels regularly. This will help you learn how you react to different activities and prevent your blood sugar levels from getting too high or too low.
Good forms of exercise include weightlifting, brisk walking, running, cycling, dancing, hiking, swimming and more.
2. Control carbohydrate intake
Your body breaks down carbohydrates into sugars (mostly glucose) and then insulin transfers sugars into cells. When you eat too many carbohydrates or have problems with insulin function, this process fails and blood glucose levels rise.
However, you can do a few things about it. It is recommended to control carbohydrate intake by counting carbohydrates or using a food exchange system.
Some studies reveal that these methods may also help with proper meal planning, which can further improve blood sugar control. Many studies also show that a low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes.
Moreover, a low-carb diet can help control blood sugar levels in the long run.
3. Increase fiber intake
Fiber slows down the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual increase in blood sugar levels.
Furthermore, the type of fiber you eat can play a role. There are two types of fiber: insoluble and soluble. While both are important, soluble fiber has been shown to lower blood sugar levels.
In addition, a high-fiber diet can help manage type 1 diabetes by improving blood sugar control and reducing the lowest blood sugar levels.
Foods with a high fiber content include:
- and whole grains.
The recommended daily fiber intake is about 25 grams for women and 38 grams for men. That’s about 28 grams for every 2,000 calories.
4. Drink water and stay hydrated
Drinking enough water can help keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it also helps your kidneys flush out excess blood sugar through urine.
One observational study found that those who drank more water had a lower risk of developing high blood sugar levels.
Drinking water regularly rehydrates the blood, lowers blood sugar levels and reduces the risk of diabetes.
Keep in mind that water and other calorie-free drinks are the best. Sugar-sweetened drinks raise blood glucose, increase body weight and increase the risk of diabetes.
5. Control meal portions
Portion control helps regulate calorie intake and can lead to weight loss.
Therefore, weight control promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes.
Monitoring your serving times also helps reduce calorie intake and subsequent credits of blood sugar.
Here are some useful tips for controlling portion meals:
- Measure and measure portions.
- Use smaller plates.
- Avoid restaurants.
- Read the food labels and check the serving sizes.
- Keep a food diary.
- Eat slowly.
6. Choose foods with a low glycemic index
The glycemic index (GI) was developed to assess the body’s reaction of blood sugar to foods containing carbohydrates.
Both the quantity and type of carbonohydrateAta determines how food affects blood sugar levels.
Eating foods with a low glycemic index has been shown to reduce blood sugar levels in diabetics type 1 and 2 in the long term.
Although the glycemic index of foods is important, the amount of carbohydrates consumed is also important.
Foods with a low glycemic index include:
- sweet potato
- and vegetables without starch.
7. Control stress levels
Stress can affect blood sugar levels. During stress, hormones such as glucagon and cortisol are secreted. These hormones cause blood sugar levels to rise.
One study found that exercise, relaxation and meditation significantly reduced stress and reduced blood sugar levels.
Exercises and relaxation methods such as yoga and attention-based stress reduction can also correct insulin secretion problems in chronic diabetes.
8. Monitor blood sugar levels
What is measured succeeds. Measuring and monitoring your blood glucose levels can also help you control them.
For example, tracking helps you determine whether you need to adjust food or medication. It will also help you find out how your body reacts to certain foods.
Try to measure levels daily and track numbers in the log.
9. Ensure enough quality sleep
Quality sleep makes you feel great and is necessary for good health.
Poor sleep habits and lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.
Sleep deprivation reduces the release of growth hormone and increases cortisol levels. Both play an important role in controlling blood sugar.
In addition, good sleep is both quantity and quality. It is best to get a sufficient amount of quality sleep every night.
10. Eat foods rich in chromium and magnesium
High blood sugar levels and diabetes have also been linked to micronutrient deficiencies.
Examples include a lack of chromium and magnesium minerals.
Chromium is involved in carbohydrate and fat metabolism. It also helps control blood sugar levels, and chromium deficiency can lead you to carbohydrate intolerance.
However, the mechanisms behind this are not fully known. Studies also show mixed findings.
Two studies of patients with diabetes have shown that chromium has benefits for long-term control of blood sugar. However, another study showed no benefit.
Foods rich in chromium include:
- whole grain products
- cereals with high bran
- green beans
- and meat.
Magnesium has also been shown to affect blood sugar levels, and magnesium deficiency has been linked to a higher risk of developing diabetes.
In one study, people with the highest magnesium intake had a 47% lower risk of diabetes.
However, if you already eat a lot of foods rich in magnesium, you are unlikely to benefit from the supplements.
Foods rich in magnesium include:
11. Try apple cider vinegar
Apple cider vinegar has many benefits for your health. It promotes lowering blood sugar levels on the voice, possibly by reducing liver production or increasing its use in cells.
Moreover, studies show that vinegar significantly affects your body’s reaction to sugars and improves insulin sensitivity.
To include apple cider vinegar in your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
However, it is important to check with your doctor before taking apple cider vinegar if you are already taking medications that lower your blood sugar.
12. Experiment with cinnamon extract
Cinnamon is known for many health benefits. It has been shown to improve insulin sensitivity by reducing insulin resistance at the cellular level.
Studies show that cinnamon can also lower blood sugar levels by up to 29%. It slows down the breakdown of carbohydrates in the digestive tract, which reduces the rise in blood sugar after meals.
Cinnamon also works in a similar way to insulin, albeit much slower.
The effective dose is 1-6 grams of cinnamon per day, that is, about 0.5–2 teaspoons. Still, you definitely don’t need more than that, because too much cinnamon can be harmful.
13. Try the vintageRin
Berberine is an active component of a Chinese plant that has been used for thousands of years to treat diabetes.
Berberine has been shown to help lower blood sugar and boost the breakdown of carbohydrates to get energy.
Moreover, berberine may be as effective as some blood sugar-lowering drugs. This makes it one of the most effective supplements for those who have diabetes or pre-diabetes.
However, many of the mechanisms behind its effects are still unknown.
In addition, they may have some side effects. Diarrhea, constipation, bloating and abdominal pain have been reported.
The usual berberine dosing protocol is 1,500 mg per day, taken before meals as 3 doses of 500 mg.
14. Eat fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar levels.
Many studies have shown that fenugreek seeds can effectively reduce blood sugar in diabetics. It also helps reduce glucose on the test and improve glucose tolerance.
Fenugreek seeds are also considered one of the safest plants for diabetes.
The recommended dose of fenugreek seeds is 2–5 grams per day.
15. Lose a little weight
Maintaining a healthy weight improves your health and prevents future health problems.
Weight control also promotes healthy blood sugar levels, and has been shown to reduce the risk of developing diabetes.
Even a 7% reduction in body weight can reduce the risk of developing diabetes by up to 58%, and it seems to work even better than medication. Moreover, these reduced risks can be sustained over the years.
You should also be aware of your waistline, as this is perhaps the most important weight-influencing factor to assess your diabetes risk.
Measurements of 88.9 cm or more for women and 101.6 cm or more for men were associated with an increased risk of developing insulin resistance, high blood sugar levels and type 2 diabetes.
Having a healthy waist measurement is perhaps even more important than your overall weight.
Before changing your lifestyle or trying new dietary supplements, be sure to consult a doctor.
This is especially important if you have problems controlling your blood sugar or if you are taking medicationto lower your sugar levels.
If you are diabetic or have problems controlling your blood sugar, then you should start working on it as soon as possible.