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Having high blood sugar levels can negatively impact your health and well-being. Over time, uncontrolled blood sugar can lead to diabetes complications like nerve damage, kidney disease, vision loss, and heart disease. While medications are often necessary to manage diabetes, making lifestyle changes can also be very effective at lowering blood sugar. Here are 15 natural ways to lower your blood sugar levels:

Introduction

Blood sugar regulation is vital for health. Glucose, a type of sugar, is the main source of energy for your body's cells. The hormone insulin moves glucose from your blood into your cells to be used for energy. However, when you have diabetes, your body cannot properly use insulin to move glucose into the cells. This causes glucose to build up in the bloodstream. High blood sugar levels need to be controlled through medications, diet, and lifestyle strategies to prevent diabetes complications.

1. Exercise Regularly

Regular physical activity can significantly lower blood sugar levels by improving your body's sensitivity to insulin. Moderate exercise like brisk walking, cycling, or water aerobics for at least 30 minutes per day can reduce blood sugar for up to 24 hours after exercising. Strength training is also beneficial and may help stimulate muscle growth. Checking your blood sugar levels before and after exercise can help you understand how different activities affect your body.

2. Follow a Low Glycemic Diet</>

Choosing foods with a low glycemic index can prevent blood sugar spikes after meals. The glycemic index measures how quickly foods raise blood sugar. Low glycemic foods include non-starchy vegetables, fruits, beans, whole grains, and nuts. Avoiding refined carbs like white bread, pasta, rice, and sugary drinks is also recommended to keep blood sugar stable.

3. Stay Hydrated

Drinking sufficient water and staying hydrated is essential for blood sugar control. Dehydration can cause blood sugar levels to rise. Aim for 6-8 glasses of fluids daily. Limit sugary drinks and opt for unsweetened beverages like water, unsweetened tea, or sparkling water. Adding lemon, mint, cucumber or other fruit can add flavor without extra calories or sugar.

4. Increase Fiber Intake

Consuming adequate dietary fiber slows digestion and the absorption of sugars, resulting in less insulin released and lower blood sugar levels. Good sources of fiber include vegetables, fruits, beans, nuts and whole grains. Women should aim for 25 grams of fiber per day, while men need around 38 grams.

5. Choose Cinnamon

Cinnamon contains antioxidants and anti-inflammatory compounds that may improve insulin sensitivity. Sprinkling cinnamon on oatmeal, yogurt, or coffee may slightly reduce blood sugar spikes after meals. Supplements are also available, but talk to your doctor first.

6. Lose Extra Weight

Carrying excess weight, especially around the waist, increases insulin resistance, making blood sugar management more challenging. Losing 5-10% of your body weight can improve blood sugar control and reduce risk factors for diabetes complications. Work with your healthcare provider to develop safe weight loss strategies.

7. Try Apple Cider Vinegar

Apple cider vinegar may improve insulin sensitivity and slightly lower blood sugar when taken before meals. Mix 2 teaspoons into a glass of water and drink before your meal. Do not drink undiluted vinegar. Look for organic, unfiltered apple cider vinegar.

8. Use Fenugreek Seeds

Fenugreek is an herb that may reduce blood sugar spikes after high-carb meals. The seeds also have fiber, which slows digestion. Try adding 1-2 teaspoons of fenugreek seeds to your meals to observe any effects on your blood sugar. Fenugreek can interact with medications, so check with your doctor first.

9. Take Chromium Supplements

Chromium is an essential mineral that enhances the action of insulin, leading to improved blood sugar control. While chromium-rich foods like nuts and whole grains are healthy, supplements are unlikely to reduce blood sugars. Only use supplements on your doctor's recommendation.

10. Eat Fatty Fish

Fish like salmon, sardines, tuna, and mackerel are great sources of omega-3 fatty acids. Some studies show omega-3 fats improve insulin sensitivity and reduce inflammation, which can lower blood sugar levels. Aim for at least two 3.5 ounce servings of fatty fish weekly.

11. Avoid Added Sugar

Avoiding added sugar in your diet can significantly lower and stabilize your blood sugar. Read nutrition labels and look for words like sucrose, high fructose corn syrup, dextrose, maltose, and cane sugar. Limit desserts, sugary drinks, and sweetened processed foods.

12. Manage Stress Levels

High stress and anxiety raise cortisol and epinephrine levels, leading to blood sugar spikes. Try relaxing activities like yoga, meditation, and deep breathing. Getting enough high-quality sleep is also key for maintaining healthy stress hormone levels.

13. Take Alpha Lipoic Acid

The antioxidant alpha lipoic acid improves insulin sensitivity and may reduce blood sugar levels. It's produced naturally in the body and found in plant and animal foods. While ALA supplements seem safe, talk with your doctor before using. Dosages around 600 mg/day are common.

14. Use Berberine Supplements

Berberine is a compound found in several plants that may mimic the glucose-lowering effects of the medication metformin. Early research shows it may reduce haemoglobin A1C levels. However, berberine can interact with many medications. Consult your healthcare provider before using.

15. Eat More Nuts and Seeds

Eating nuts like almonds, walnuts, and pumpkin seeds may benefit blood sugar control. Nuts are high in healthy fats, fibre, and protein, keeping you satisfied for longer after eating. Around 1 ounce of nuts per day is recommended.

Conclusion

Preventing blood sugar spikes and maintaining healthy glucose levels is possible using natural strategies like diet, exercise, hydration, and stress management techniques. Work with your doctor to develop a diabetes treatment plan that includes both medications and lifestyle modifications tailored to your individual needs. Monitoring your blood sugar and tracking your results provides valuable feedback. With time and consistency, these healthy habits can help you successfully control blood sugar, avoid complications and feel your best.

References

-Mayo Clinic Staff. (2021, June 8). Type 2 diabetes - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193

-American Diabetes Association. (2021, April 27). Diabetes Myths.

-Cleveland Clinic. (2019, July 18). 5 All-Natural Ways to Lower Your Blood Sugar Levels.