High levels of sugar are usually present in people whose system is not capable of transporting energy to the cells. If we go a long time while without getting checked, this can lead to insulin resistance and diabetes.
An estimated whopping thirty percent of all Americans are struggling with diabetes as we speak. This is why it’s important to regulate our levels on time.
Not only that speaking to a professional is important, but taking charge of our health and changing our habits are important also.
If we don’t treat our high blood sugar levels, we can do some serious damage to our system. The immune system just weakens, and it can lead to the development of different kinds of illnesses. Not just that, but we could cause an array of other issues.
With this in mind, the fact that there are plenty of ways to naturally balance out our levels is great.
It’s great to know that there are so many natural ways of treating and stabilizing blood sugar. We’ve gathered some tips and ideas on how to accomplish this.
1. Regular Exercise
One of the first recommended things to do when a person finds out they have imbalanced blood sugar levels is to try out exercise.
Exercise improves muscle contraction and makes people sensitive to insulin. It also helps keep the body in shape and a good physical condition.
People should do some research and find what’s best for them; swimming, regular bike rides, running, dancing, or whatever else they could think of is more than recommended.
2. Regulate Carbs Intake
A significant thing to never forget is to control the carbs intake and to eat things that are high in carbs in moderation.
This is important because carbs transform into mostly glucose, which can be bad for the system if a person takes in too many carbs, that means too much sugar in their body, which later on can lead to a weak system and insulin resistance.
A good thing to do since it’s so hard to avoid carbs nowadays is to find or create a low-carb diet and follow it regularly.
3. More Fibers in Diet
Grains are good for people because they slow down the absorption of sugars as well as the digestion of carbs. However, it’s also important to choose the right fibers for their system.
In addition to this, start by learning the two types of fibers; there are soluble fibers and insoluble ones. Even though both are of great significance, soluble fibers hold the reputation of lowering blood sugar levels.
Men should have a daily intake of thirty-eight grams of fiber a day, whereas women need about twenty-five.
Following a diet that’s very high in fiber is important for people who want to regulate their levels if they’re going through type I.
Try out whole grains, legumes, veggies, and fruits.
4. Hydration is Essential
No matter whether high blood sugar levels or not, drinking enough water a day is equally as important for anyone in any health state. But in this case, drinking enough water is capable of helping people to regulate their levels.
Not only will they prevent dehydration, but they will help their system to release itself of all the excess sugars in their body.
Avoid coffee and alcohol, as well as other fruit juices that contain lots of sugars. It’s best to stick to water and some other non-calorie beverages.
5. Portion Control
Another important topic of conversation is taking control over portion sizes. This can result in regulated blood sugar, and also lower the number on the scale. We should consult a professional and see which portion sizes are good for our system and get back on track!
Certain things that could serve as tips for us in this time are things like keeping a food journal, getting rid of huge plates and replacing them with smaller ones, measuring the food portions, and informing ourselves about the nutritional values of our meals.
For those who are not familiar with the term, no worries. A glycemic index is a system that ranks food on a scale from 1 to 100, all based on its effect on blood sugar.
The rules are simple, just stick to a low-glycemic-index number and use it as an effective way to regulate blood sugar levels, as well as help treat type I and II diabetes.
7. Control Stress
Scientists say that stressing out is one of the most common causes of high blood sugar levels. That’s because of cortisol and glucagon, which are hormones released during stressful moments that trigger elevated levels.
During stressful times, we should try our best to keep ourselves calm. Do more of what releases serotonin and dopamine.
8. Regularly Check Blood Sugar Levels
This is probably one of the most important things we should always make sure it’s at the top of our checklist.
We should always make sure we check our blood sugar levels from time to time. This will show us what kind of changes we need to make, whether it’s about our diet or exercise or whatever else.
By regularly checking our blood sugar levels we will be the one who is in control of what next step we need to take to be in better health shape.
9. Fix the Sleeping Pattern
Another thing that should be on our checklist is setting our sleeping patterns. A good seven to eight hours of sleep per night should do the trick. We should make sure our body is rested and prepared for the busy day that’s coming.
Not getting enough sleep can lead to sleep deprivation. This, for the system, means lots of unnecessary hormone release, like cortisol and growth hormone.
Not only that but a regulated sleeping pattern is right for increased appetite and insulin sensitivity.
10. Chromium and Magnesium
Those who have high blood sugar and problems related to them should make sure to get a blood test and see if they have certain vitamin and mineral deficiencies. The perfect example of such deficiencies is magnesium and chromium deficiency.
Those who have a deficiency related to these two will experience issues with their blood sugar levels, carb intolerance, as well as metabolism. This is why they should supply themselves with foods like egg yolk, nuts, meat, broccoli, coffee, cereals, bananas, beans, avocados, etc.
11. Apple Cider Vinegar
Apple Cider Vinegar already has the reputation to serve as a great addition to a person’s diet for lowering the number on the scale, but not many know that it lowers blood sugar levels as well.
Scientists say that apple cider vinegar makes us a lot more sensitive to insulin and sugars. All we need to do to start using it in our diet is to put it in a salad by mixing two tsp. of it with eight ounces of water.
Those who are already on medication for lowering blood sugar should make sure to speak to a professional before consuming.
12. Try out Cinnamon Extract
Forget about the cinnamon challenge. It’s time to take this spice seriously. Just a few grams, one to six to be exact, is more than enough to boost our system and make us more sensitive towards insulin.
Another good thing is for breaking down and slowing down the carb digestion in the system, which helps us by slowing down the sugar increase.
We should try to incorporate this spice into our diet by putting it in our tea or maybe even in our meals to decrease blood sugar levels by almost thirty percent.
13. Try Berberine
This Chinese herb betters the breakdown of carbs and helps lower blood sugar levels. It’s said that people can use Berberine if they have problems with stomach pain, diarrhea, constipation, etc.
1500 milligrams per day is the estimated dosage. The supplement goes as a pill that they should take before all three meals of the day, with a dosage of 500 milligrams per tablet.
14. Try out Fenugreek Seeds
A good thing to try out is some fenugreek seeds because they’re packed in fibers, but soluble fibers.
Fenugreek is also famous for lowering blood sugar in those living with diabetes. It also improves the tolerance of glucose.
There are plenty of ways to adapt it to one’s diet. For example, one can either brew it and make some tea or even make some flour out of it. Two to five grams a day is enough.
Not just weight loss, but holding to a weight that’s healthy and good for our overall system is a significant thing. So if we have some extra pounds or need to gain some, we should think of finding a good diet plan and a proper exercise routine that will help us out.
Being overweight shines a light on the risks of becoming IR (Insulin Resistant), as well as diabetes.
Another important thing for maintaining a healthy figure is to watch out for our waistline. A healthy male waistline is around forty inches, whereas a thirty-five-inch waistline is the healthy female one.
16. Green Tea
Green tea is a great way to help regulate blood sugar levels. It does this by fastening up the metabolism. Drink up to six cups a day and decrease the risk of developing type II in the future.
Sources: Healthline | LifeScript | Healthline |