Diabetes can be life-threatening if it goes untreated for a long time. High blood sugar levels occur when your body stops making insulin or stops making enough levels of insulin. Insulin is a type of hormone that regulates blood glucose levels and helps them in entering your cells thus providing the necessary energy. Those who suffer from high blood sugar levels or diabetes, have to follow a specific lifestyle. There are some ways that you can lower your blood sugar levels naturally.
There are certain foods and drinks that you can avoid to maintain your blood sugar levels. There are some specific foods that can make diabetes worse. Diabetes is a commonly growing disease and it affects millions every single year. To make sure your condition doesn’t worsen, you need to learn the best ways to lower your blood sugar levels naturally.
Steps to Control Your Diabetes
It is common knowledge that exercising is great for those who are suffering from diabetes. Regular exercise can help you maintain a moderate weight level which also increases your insulin sensitivity. If your body has increased levels of insulin, then it means your cells will be able to absorb the available sugar level in your body in a better way.
Regularly exercising also increases the use of blood sugar by your muscles for energy and muscle contraction. If you are having problems with maintaining your blood sugar levels then you should keep checking your levels regularly. Here are the best types of exercise you can do to maintain ideal blood sugar levels:
- Brisk walking
- Riding bicycles
Manage The Carbs Your Intake
A human body has the habit of breaking down carbs into sugar (glucose), then the insulin in your body helps in using the sugar as energy. This energy is used to keep us going throughout the day. If your body is having problems in producing the right amount of insulin or if you’re getting too much carb then the whole process fails and the blood sugar levels rise tremendously.
To save yourself from this problem, you can follow several steps. The best step is to manage your carb intake by keeping a count of how many carbs you’re taking and how many you actually need in a day.
According to some studies, you can plan your meal perfectly which in turn will improve how you manage your blood sugar levels. What’s even better is that a low-carb diet can help in managing your blood sugar levels. So keep a close eye out on what you eat in your day-to-day life.
Increase Fiber In Your Diet
Having a fiber-rich diet helps in digestion and sugar absorption. It also helps in promoting a rise in blood sugar levels. The type of fiber that you eat may also play a vital role in maintaining a low blood sugar level. There are mainly two types of fiber:
- Soluble fiber
- Insoluble fiber
Both types of fiber are important in your diet, but soluble fiber has been shown to increase blood sugar management. Moreover, a high fiber diet can manage type 1 diabetes as it helps in improving your body’s ability to regulate blood sugar levels. Here are some of the best high fiber foods you can try:
- Whole grains
Drink a Lot of Water
Another way you can manage your blood sugar levels is by drinking lots of water. Drinking an ideal amount of water helps you prevent dehydration and also allows your kidneys to flush out excess sugar levels through your kidneys.
According to some studies, those who drink a lot of water have a lower risk of developing high blood sugar levels. Drinking water regularly helps in rehydrating the blood, maintaining a lower level of blood sugar, and reduce the risk of diabetes risk. Also, keep in mind that water and other beverages that don’t contain calorie are best. Drinking sugar-sweetened drinks can raise your blood glucose level, promote weight gain and also increase the risk of developing diabetes.
Portion Control Is the Key
Determining how many calories you are consuming is important if you don’t wish to gain weight. You should implement portion control as it helps in regulating calorie intake and helps in maintaining an ideal weight. Weight management promotes perfect blood sugar levels, they have also been shown to reduce the risk of developing type 2 diabetes.
You should monitor your serving sizes and also reduce calorie intake. Here are some best ways to manage portion sizes:
- Manage and weigh portions
- Use small plates for food
- Avoid all-you-can-eat buffets and restaurants
- Keep a food journal
- Eat slowly
Consume Food With Lower Glycemic Index
If you aren’t aware, then you should know that the glycemic index measures the way we absorb food or digest foods. All this affects the rate at which your blood sugar levels in your body rises.
Eating foods with a lower glycemic index is known to reduce the blood sugar level in those who are suffering from diabetes. While the glycemic index of the food you eat is important, the amount of carbs you consume is also important. Here is a list of food items that have a low glycemic index:
- Wheat pasta
- Non-starchy veggies
Get Enough Sleep
Getting enough sleep can help in a lot of ways. It is crucial to get enough sleep and it is necessary for maintaining good health levels. Poor sleeping habits and lack of rest can affect the blood sugar levels and the insulin levels in your body. Getting irregular sleep can make you feel hungry more often which can, in turn, lead to weight gain.
Sleep deprivation decreases the release of growth hormones, and it can also increase cortisol levels in the body. Both of these are necessary for blood sugar level management. It is advised that you get enough sleep to make sure your blood sugar level won’t rise too high.