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How to Lower Your Blood Sugar Levels Safely and Quickly: If you struggle with high blood sugar levels, there are several safe ways you can go about lowering them, from starting an exercise program to cutting out certain foods from your diet. In this article, we’ll review 16 of the most effective strategies for lowering your blood sugar levels safely and quickly.

Blood sugar is high

When it comes to blood sugar, you want a reading that’s neither too high nor too low. If your blood sugar is on the high side of normal, 150 mg/dL or higher, your pancreas releases extra insulin. This can keep your levels in check for a while—but eventually it can take a toll on your body. Uncontrolled diabetes has been linked to a host of health issues, including heart disease and nerve damage, so getting under control is important if you have pre-diabetes or already know you’re at risk for developing Type 2 diabetes.

Let go of your unhealthy lifestyle habits

Most diabetics, people with insulin resistance and pre-diabetics have issues with blood sugar levels that are too high. To lower your blood glucose levels safely, start by making healthy lifestyle changes. For example, if you want to lower your blood sugar levels fast, cut down on sugar and refined carbs; eliminate soda from your diet; limit alcohol consumption; eat more vegetables (especially leafy greens), herbs, essential fatty acids like omega-3s and unsaturated fats like olive oil.

1. Change your diet

The first step to lowering your blood sugar is to change your diet. As you cut out sugar, white breads and other processed foods, your body will become more efficient at metabolizing its own glucose—that is, it will break down excess sugars as soon as they’re consumed. This means a lowered demand for insulin and thus lower blood sugar levels. The key is cutting out most sweets from your diet: It’s okay if you want a piece of chocolate every once in a while—just don’t make it a regular habit. You should also reduce how often you eat meat or dairy products, as well as their portions.

2. Eat more soluble fiber

Soluble fiber can be found in oatmeal, beans, lentils, peas and nuts. Research shows that eating soluble fiber can help lower blood sugar levels. Add a few servings of these foods per day to your diet if you want to get blood-sugar levels under control without medication. Talk with your doctor first about adjusting your medications if needed; however, you can use some supplements that have been shown through research studies to naturally help lower blood sugar levels. These include: alpha lipoic acid (ALA), coenzyme Q10 (CoQ10), fenugreek extract, gymnema sylvestre extract and cinnamon extract.

3. Stay hydrated

Drinking plenty of water is a great way to keep blood sugar levels down. Our bodies need adequate hydration in order to process food, especially when it comes to carbohydrates. If we’re not properly hydrated, our bodies aren’t able to break down these carbs, causing our blood sugar levels to spike. Drinking a glass of water will give you more time between meals, allow your body more time for digestion and aid in your weight-loss efforts by keeping you feeling fuller longer. What’s not to love about that?

4. Monitor your serving sizes

One of the most important things you can do to control your blood sugar is to watch your serving sizes. Meals that are too large can wreak havoc on your body’s ability to process glucose, sometimes leading you into a hyperglycemic state (read: diabetic coma). To keep blood sugar in check, make sure that each meal has about 300 calories or less. In addition, servings should be no more than 3 ounces (85 grams) of meat or meat substitute. If you have diabetes, speak with a health professional before attempting any dietary changes. You may need medication adjustments or other medical interventions in order for dietary changes to be safe and effective.

5. Eat foods with a low glycemic index

This will ensure that you consume foods that are digested slowly, which limits spikes in blood sugar levels. This will help keep your blood sugar at a healthy level by avoiding diabetes symptoms and how to control diabetics. You may find yourself feeling fuller longer with a lower glycemic index diet, which will allow you to cut down on how much you eat without actually consuming less food overall. Foods with a low glycemic index are generally fresh foods (as opposed to processed). These include things like carrots, bananas, watermelon, zucchini and more. Look for more options while shopping so you can add healthy options into your regular routine without much fuss. When selecting fruits or vegetables from your grocery store’s produce section, remember: go local when possible!

Man cycling in gym to help lower blood sugar

6. Exercise

Aside from diet, exercise is one of your most potent weapons in controlling blood sugar levels. Even if you’re a couch potato, it’s never too late to start working out. The key is getting into a routine that suits you — whether it’s walking around your neighborhood, cycling at a gym or jogging in place while watching television. As long as you’re doing some kind of physical activity for 15-20 minutes several times per week, then it will contribute toward lowering your blood sugar levels. In fact, research shows that people who combined diet and exercise lowered their A1C more than those who only took care of their diet or exercised alone. As we mentioned above, check with your doctor before starting an exercise regimen.

7. Manage your stress levels

Managing stress levels can go a long way toward balancing blood sugar. If you have diabetes, it’s critical to do what you can to manage stress, even if it’s just journaling about your day-to-day stresses for a few minutes at night or taking yoga class regularly. Managing your emotions will help you stay centered when blood sugar is high and prevent spikes in cortisol (the body’s response hormone). In other words, no one said lowering blood sugar was going to be easy. But by using these safe ways to lower your blood sugar levels, you’ll at least be less likely to get stressed out while trying!

8. Check your blood sugar level

Checking your blood sugar is a necessary part of controlling diabetes. Checking your blood sugar levels allows you to make adjustments as needed, particularly when it comes to meals. It can also help you learn how food affects your blood sugar. The best time to check your blood sugar level is first thing in the morning; if you’re new at taking insulin or medication, it’s even more important because eating or not eating before checking can make a big difference. When you know what an average day looks like for you, it makes making decisions about exercise, activities, and eating much easier. You may also want to measure after each meal—but do so as soon as possible after so that any rise in glucose will be reflected in your numbers.

9. Get enough sleep

There’s no cure for diabetes, but you can control your blood sugar levels by making healthy lifestyle changes. One of these is getting a good night’s sleep. Studies have shown that lack of sleep can increase your blood sugar levels by an average of 29 percent; regularly skimping on shut-eye also increases your risk of developing diabetes in the first place. There’s no specific amount of time needed to feel well-rested, but six or seven hours per night is a safe bet for most people. It can be helpful to go through some breathing exercises before bed—deep breathing has been shown to reduce stress hormones and lower high blood pressure, both important factors in managing high blood glucose levels.

10. Consume foods rich in chromium and magnesium

Chromium and magnesium can help control blood sugar levels, so it’s important for diabetics to get their daily requirements. For example, in a study published in Diabetes Care, researchers gave 59 patients either 1,000 mg or 2,000 mg of chromium or a placebo for three months. At the end of three months all patients saw improved glycemic control (better ability to manage blood sugar), but those who received 2,000 mg of chromium experienced decreased fasting glucose levels. They also reported feeling better overall. Similar results were seen in another trial involving 100 patients who were given either a placebo or an American Diabetes Association recommended supplement that contained 1,000 mcg of chromium picolinate per day.

11. Consider the keto diet to help manage hyperglycemia 

The keto diet, or ketogenic diet, is a high-fat diet that helps reduce blood sugar. It’s named for ketosis, which is when your body uses fat instead of carbohydrates as its primary source of fuel. We eat lots of fatty fish on our plan, along with grass-fed meat, organic poultry and healthy fats like avocado. One meta-analysis combined studies from five different international groups and found that participants following a very low-carbohydrate ketogenic diet (like what you’d find in Bulletproof coffee) lost 8 percent of their body weight over an average period of 18 months.

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12. Maintain a healthy weight

Blood sugar is high because you’re overweight. The simplest way to lower blood sugar levels is simply by losing weight. This will also make diabetes less of a burden, as it won’t be affecting your body so much. If you’re finding it hard to lose weight, remember that exercise can help tremendously . Exercise also stimulates your muscles so they use up more glucose from meals than they would otherwise, making blood sugar easier for your pancreas to manage.

13. Eat more healthy snacks between meals 

It’s very important that diabetics monitor their blood sugar levels, especially between meals. Snacks can be used as a substitute for larger meals when blood sugar is low. Foods with fiber are especially good since they help slow down digestion and prevent large spikes in blood sugar. For example, apples are considered a healthy snack for diabetics because they have a high fiber content; eating half of an apple provides at least 3 grams of fiber, which is enough to keep hunger at bay. Other snacks rich in fiber include carrots, oatmeal, whole-wheat crackers and whole-grain cereal.

14. Consume probiotic-rich foods

Certain probiotic-rich foods can help control blood sugar levels in diabetics. A study by researchers at Tufts University found that people with Type 2 diabetes who took a daily dose of probiotic yogurt over a period of six weeks had lower blood glucose levels than those who did not. Yogurt is also high in proteins, which are essential for regulating blood sugar levels. A clinical study published in The American Journal of Clinical Nutrition found that regular consumption of yogurt helped obese women reduce abdominal fat and maintain weight loss.

15. Supplements 

There are a number of supplements that can help lower your blood sugar. Chromium, for example, can help regulate how your cells absorb sugar. A study published in Diabetes Care showed taking between 200 and 600 mcg a day can reduce fasting blood sugar levels by 20 percent in overweight people with Type 2 diabetes over six months. Green coffee bean extract is another supplement gaining popularity thanks to research suggesting it may have positive effects on blood sugar levels when combined with lifestyle changes such as exercise or diet modification. Taking an extract of green coffee bean was shown to result in as much as a 16 percent reduction in fasting blood glucose levels, according to one study published in Nutrition Research.

16. Track your progress

If you’re testing your blood sugar, write it down. Keeping track of your blood sugar levels will help you identify patterns that may be putting a strain on your body. If you are having trouble managing them, or have high blood pressure or other serious health conditions, talk with your doctor. A healthy lifestyle is not always enough when diabetes symptoms strike.

Conclusion 

If you have diabetes, it’s important that you take control of your blood sugar levels in order to live a healthy lifestyle. Having too much sugar in your system for too long can result in weight gain, as well as serious medical conditions like heart disease. Luckily, there are many natural ways to lower blood sugar levels without having to go on medication. By incorporating these health tips into your life, you can quickly and easily bring down your blood sugar levels naturally. And remember: If you do begin taking medications, always speak with your doctor first! Don’t rely on natural cures alone because they might not be safe if used incorrectly or combined with other medications or treatments.

Learn more about hyperglycemia and diabetes symptoms.


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