If you’re one of the millions of people who suffer from high blood sugar, you know how important it is to keep your levels under control. High blood sugar can lead to serious health problems like heart disease, stroke, and kidney damage. Luckily, there are many things you can do to lower your blood sugar without medication. This article will walk you through a few simple lifestyle changes and easy-to-use natural remedies that make a big difference.
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Exercise
If you have tried everything to lower your blood sugar levels but are still struggling with high numbers, the first thing you should do is schedule a doctor’s appointment. Once you know that there isn’t an underlying health problem at play, try making some healthy lifestyle changes. One of the first things your doctor will suggest is regular exercise. According to the American Diabetes Association, regular exercise is one of the most effective ways to bring blood sugar levels back into balance. For best results, aim for at least 30 minutes of exercise three to five times per week. Exercise can help reduce stress levels and boost self-esteem, which can help you manage your condition. The more relaxed and confident you are about managing your health, the easier it will be to make intelligent choices that can impact your numbers.
Manage Your Stress Levels
Speaking of stress, high levels of stress can also cause your blood sugar to spike. When you’re stressed out, your body releases a hormone called cortisol. Cortisol signals to the liver that it needs more glucose (sugar) than usual to function correctly. This causes the liver to release more glucose into the bloodstream, which increases the risk of high blood sugar and diabetes. A study published in Medicine and Science in Sports and Exercise showed that participants who took 10 minutes before their workouts each day to do relaxation exercises saw improvements in their physical performance. As well as decreases in their blood pressure and resting heart rate — two factors that may help lower blood sugar over time. Try taking slow, deep breaths as you count backward from 100 or engaging in progressive muscle relaxation to relax your muscles from head to toe before working out.
Stay Hydrated
One of the most common causes of high blood sugar is dehydration. When your body isn’t adequately hydrated, it can’t maintain a proper balance of fluids and electrolytes in your cells. This leads to excess glucose building up in your bloodstream, which can cause all kinds of health problems. To lower your blood sugar levels without medication, be sure that you’re drinking enough water daily. Drinking eight or more glasses per day will ensure that minerals and salts can move freely through your cells while the fluid balance remains at its peak.
Add Fiber To Your Diet
A diet high in fiber has proven benefits for people with type 2 diabetes (T2D), according to research., a biopharmaceutical company specializing in medical meal replacements for people with diabetes. High-fiber foods take longer for the body to break down, which means they digest more slowly and prevent rapid spikes in blood sugar between meals. You might not realize how much fiber is in some of your favorite foods. Oatmeal, for example, packs 4 grams per cup, while strawberries contain 3 grams per cup and baby carrots 2 grams per medium carrot. Keep a running list of fiber-rich foods so you’ll have a good idea of what to eat when the next blood sugar spike hits.
Natural Remedies
Many natural remedies can help reduce blood sugar levels, including cayenne pepper, cinnamon, and ginger. If you need extra motivation to give these all-natural solutions a try, consider this: avoiding medication is healthier for your body and less expensive than continuing to buy and take pills.
Take Supplements
If you don’t think you’re getting enough fiber through your diet, try taking a daily fiber supplement. You can also consult your doctor about natural supplements that may support insulin sensitivity, including chromium picolinate and alpha-lipoic acid. Taking these supplements can reduce your risk for heart disease, another common complication of diabetes. Your doctor may also recommend the use of bitter melon, Gymnema Sylvestre, or fenugreek extracts for their ability to lower glucose levels naturally.
Conclusion
The best way to lower your blood sugar is by making small changes in diet and lifestyle. This will allow minerals and salts to move freely through the cells while the fluid balance remains at its peak. You can also incorporate some natural remedies into your routines for more benefit, such as cinnamon or ginger. If you want to take a supplement, make sure it contains enough fiber, which should help relieve symptoms of diabetes without medication involved. Lastly, keep an eye out for signs that may indicate low blood sugar levels, including feeling shaky or dizzy! Make sure to talk to a doctor if you encounter such symptoms.
