10 Ways to Lower Blood Sugar naturally, Easily and Effectively!
High blood sugar (hyperglycemia) is a condition in which the body cannot carry sugar from the blood into the cells effectively. Usually, this condition is a sign of diabetes or chronic diabetes that lasts a long time.
The high blood sugar can be caused by insulin disorders. However, there are also those caused by consuming unhealthy foods and drinks. For example, often consuming artificially sweetened drinks or foods high in carbohydrates and low in fiber can be a trigger.
To avoid hyperglycemia, you must start living a healthy life and pay attention to food and drink intake. In addition, there are many natural ways you can do to reduce blood sugar, check the full details below!
Ways and Tips Lower blood sugar naturally
There are several steps you can take to prevent excessive increases in blood sugar. Come on, find out how to lower blood sugar naturally which has been scientifically proven below:
1. Exercising
Being overweight is one of the triggers for high blood sugar. With diligent exercise, you can lose weight and increase the body's sensitivity to insulin. During exercise, our muscles also use blood sugar as a source of energy. As a result, blood sugar will naturally fall.
No need for strenuous exercise, you can start from light activities such as leisurely walks to lower blood sugar.
2. Avoid Stress
In this era, it is not uncommon to find people who are stressed regardless of the cause. Stress is a trigger for various health problems, one of which is high blood sugar.
Meditation is one way to lower blood sugar by relieving stress. Set aside time to empty your mind of all burdens, learn to breathe properly, and your body will feel more refreshed and relieved.
Of course, there are many other ways to relieve stress. However, there is nothing wrong with trying meditation in your spare time.
3. Pay Attention to Carbohydrate Intake
For diabetics, you must have heard of the negative effects of carbohydrates. Our bodies break down carbohydrates into sugar and glucose, then insulin works to move sugar into cells. Of course there are limits to insulin action.
When you eat too many carbohydrates, insulin fails to move the sugar, causing blood sugar levels to rise.
Start eating low glycemic-index (GI) foods from now on. Examples include brown rice, vegetables, fruit, nuts, and yogurt. These types of foods can help stabilize blood sugar.
4. Consumption of High-Fiber Foods
High-fiber foods slow down the absorption of carbohydrates and sugar in the body. This prevents blood sugar from rising quickly. In addition to stabilizing blood sugar, high-fiber foods can also suppress appetite. Suitable for daily consumption.
Some high-fiber foods that you can choose such as fruits, vegetables, oatmeal, foods from wheat, and nuts. Be careful, there are many high-fiber products that come with sugar. For lower blood sugar, of course you have to avoid sugar.
5. Drink Lots of Water
Did you know, one of the body's natural ways to lower blood sugar is through urination? Excess sugar is excreted in the urine to keep blood sugar levels stable. In other words, if the body lacks fluids, sugar will tend to be more difficult to expel and stay in our bodies. This causes high blood sugar.
Therefore, do not forget to drink eight glasses of water measuring 230 ml per day or a total of 2 liters. With this you will not be dehydrated and sugar levels will be stable.
Now checking blood sugar doesn't have to be a hassle, just at home with a practical blood sugar strip!
6. Take Electrolytes and Magnesium Supplements
When we urinate frequently due to high blood sugar, our body will lose fluids and electrolytes. Electrolytes such as magnesium, potassium, sodium, and phosphate are needed to keep the body hydrated and organs to function properly.
To restore electrolytes, you can drink low-sugar sports drinks such as Pocari Sweat or low-fat milk. According to studies, magnesium has an important role in reducing blood sugar. Usually people with diabetes are recommended to consume magnesium as much as 250-350 mg.
You can get magnesium through foods such as bananas, sweet potatoes, and nuts. Or it can be obtained from magnesium supplements which are more practical.
7. Pay attention to the number of servings
The portion of food is an important factor for lowering blood sugar. Portion control can help you lose weight and keep blood sugar spikes at bay.
Some easy ways to control your portions, such as learning to count calories, use a smaller plate size, and eat more slowly, can help you control yourself.
8. Get Enough Sleep
Sleep is the simplest and easiest way to lower blood sugar. Fatty acids in the body naturally fall during sleep at night. These fatty acids play an important role in regulating insulin and preventing high blood sugar. In addition, you tend to get stressed more easily and get hungry quickly if you don't get enough sleep.
When sleeping, you must pay attention to the quantity and quality of sleep. It is recommended to sleep a minimum of 7 hours. Improve sleep quality by avoiding caffeine a few hours before bedtime, not taking too long a nap, or taking melatonin supplements.
9. Take Vitamin D Supplements
In one study, people who took vitamin D regularly had more stable blood sugar levels. Vitamin D is useful for increasing the work of pancreatic cells in producing insulin. Vitamin D supplements are highly recommended for type 2 diabetes. However, it's best to check with your doctor first as these supplements can affect some medications.
10. Consume Apple Cider Vinegar
Apple cider vinegar (ACV) is proven to contain many health benefits, from skin, digestion, to blood sugar. In one study, people who regularly consumed apple cider vinegar had lower blood sugar levels.
Add apple cider vinegar to your daily diet, either as a salad dressing or as a condiment. You can also make a concoction of apple cider vinegar. Mix 2 teaspoons of apple cider vinegar and a little cinnamon powder to 1 cup of water. Drink this concoction regularly to feel the benefits.
Those are tips to lower blood sugar naturally without drugs. Don't forget to check your blood sugar regularly to avoid complications!
