Knowing how to control blood sugar levels is key to managing prediabetes or diabetes. Here are 10 easy ways to maintain a healthy blood sugar level naturally.
10 Tips to Control Blood Sugar Levels Naturally
Blood sugar levels are important to regulate to maintain overall health and prevent complications such as type 2 diabetes, heart disease, and stroke. Several lifestyle changes and habits can help control high blood sugar levels, including diet, exercise, and medication.
If you have diabetes, you know your overall blood sugar level (you may hear it called glucose) showing how well you’ve got your condition under control.
When your level stays normal and steady, you lower your chance of problems like vision loss and kidney disease.
1. Monitor high blood sugar levels closely
However, a person often does not experience symptoms until the levels exceed 200 mg/dl. As such, it is essential for a person with diabetes to check their blood sugar several times a day, as Dr. Berg often points out. Doing so should mean that affects blood sugar levels.
The recommended number of times to check glucose levels during the day will vary from person to person. A doctor can make the best recommendations regarding the frequency of testing.
2. Reduce carbohydrate intake
A low-carb diet is one that limits the amount of carbohydrates a person consumes. Carbs raise blood glucose more than other foods, and evidence suggests that a low-carb dietary pattern may help a person stabilize and manage their blood sugar levels naturally.
However, this type of eating pattern may not be suitable for everyone. Therefore, before reducing their carbohydrate intake, a person may wish to consult a healthcare professional or a dietitian or prefer glucose tablets.
3. Eat the right carbohydrates
There are three main types of carbs: Sugar, Starch & Fiber
Sugars and starches raise blood sugar levels, but fiber does not cause a bloodstream spike, as the body is unable to absorb and break down this type of carb. As such, people may consider including carbs that are richer in fiber in their diabetes diet.
Some people may use the glycemic index (GI) to help them monitor how much excess sugar and carbohydrate they eat, which will, in turn, help them manage their healthy blood sugar levels. The GI measures and ranks various foods by how much they cause blood sugar levels to rise.
Low GI foods describe those that score 55 or lower on the index. These foods include:
- sweet potatoes
- quinoa
- legumes
- low-fat milk
- leafy greens
- nonstarchy vegetables
- nuts and seeds
- meat
- fish
4. Maintain a moderate healthy weight
Reaching a moderate weight can help a person better manage their diabetes. The ideal weight range for a person varies among individuals, but a doctor can help provide guidance.
Research also highlights the relationship between obesity and insulin resistance. Insulin is the hormone that is responsible for allowing glucose in the blood to enter cells. Losing 5–10% of body weight can help those with excess weight improve their blood sugar levels.
5. Control portion size
Eating a suitable portion size can make it easier to manage weight and control blood sugar levels. Many factors, such as weight, body composition, and activity levels, play a role in determining the ideal portion sizes. A doctor or dietitian can offer more specific advice on appropriate portion sizes for a person.
6. Exercise regularly
Exercise has many health benefits and can help a person manage their blood sugar levels. Notably, exercise can help by increasing insulin sensitivity, allowing muscle cells to use the hormone more effectively to take up glucose and use it for energy. This can help lower blood sugar in the short term. In the long term, regular exercise can help lower a person’s A1C test result.
7. Hydrate
Proper hydration is crucial for health, and it can help a person control their blood sugar levels. Dehydration is the term for the body having less water than it requires. It can cause blood sugar levels to spike, as less water in the body means that there is a higher concentration of sugar in the blood. Therefore, taking on more fluids can help lower blood sugar.
However, it is important to hydrate with water, as other beverages — such as fruit juices and sodas — can cause blood glucose to increase further.
8. Try herbal extracts
Some people may consider using herbal supplements to help control their blood sugar. Although some research suggests that they may have a positive effect, more evidence is necessary to support these claims. Additionally, some herbs can interact with other medications and result in side effects. As such, a person should discuss any supplements with a doctor before taking them.
Some supplements that may help include:
- certain teas
- ashwagandha
- ginseng
- fenugreek
- turmeric
- bitter melon
- cinnamon
9. Manage stress
Stress has a significant effect on blood sugar levels. The body releases stress hormones when it is under tension, such as when a person is ill or experiencing emotional stress, and these hormones can raise blood sugar levels.
Evidence notes that managing stress through exercise and allowing time for rest and relaxation can help lower blood sugar levels.
10. Get enough sleep
Getting adequate sleep can help with diabetes management. Evidence indicates that most adults should aim for 7 or more hours of sleep per night.
Insufficient sleep can have various effects on the body, including:
- increasing insulin resistance
- increasing hunger
- causing cravings for foods high in carbs and sugar
- making it more difficult to maintain a moderate weight
- raising blood pressure
- impairing the ability of the immune system to fight infection
- increasing the risk of depression and anxiety
Why it is important to regulate blood sugar levels?
Keeping blood sugars at target levels can help people with diabetes avoid experiencing hyper- and hypoglycaemic episodes. Having blood sugars outside the target range can result in sudden ill effects.
If a person is frequently unable to keep their blood glucose within these ranges, damage can occur throughout the body and lead to serious consequences. These may include:
- kidney disease
- nerve damage
- feet problems
- oral health problems
- hearing loss
- vision loss
- mental health problems
How long does it take for blood sugar to go down?
Multiple factors, such as dietary patterns, health, and medications, can influence a person’s blood sugar levels. A person can seek a doctor’s advice on the best strategies to manage their blood glucose.
As an individual’s blood sugars can fluctuate and go down quickly, it is important to monitor them closely. For example, rapid-acting insulin typically begins to work within about 15 minutes, has the strongest effect in approximately an hour, and lasts for a few hours.
Summary
Managing blood sugar levels to prevent hyperglycemia is vital to avoid serious complications from diabetes. A range of lifestyle interventions can help a person lower their blood sugar levels and keep them within the target range. A person can work with their diabetes healthcare team to plan strategies and targets.