15 Ways to Lower Blood Sugar Levels

Controlling blood sugar is essential to overall health, but it's not always easy. Thankfully, several ways to lower blood sugar and keep it stable.

Get enough sleep

Getting enough sleep is vital for several reasons, including improved mood and energy levels. However, sleep requirements vary widely, especially for teenagers and children. According to the Sleep Research Society, adults should aim for 7 to 8 hours of uninterrupted sleep each night. Sleep deprivation can also make you hungry the next day and more likely to eat junk food, making weight loss difficult. Therefore, getting enough sleep is critical for healthy blood sugar levels.

Exercise

To exercise regularly to lower blood sugar levels, you need to know your body and what it can handle. If you are new to exercise, it's wise to talk to your doctor about how much activity is appropriate for your level. A good rule of thumb is 60 minutes of moderate to vigorous daily exercise. Make sure to test your blood sugar levels before and after exercising, and follow your doctor's advice when starting a new exercise routine.

Taking insulin isn't necessary, but you may need to take it at the same time as exercise. Exercise uses glucose in your blood, which gives your cells energy. As your blood sugar drops, you may need to take a snack or stop your activity to replenish your glucose level. If you don't have a snack, a small amount of fast-acting carbohydrates will do the trick. Once you reach the proper blood sugar level, you can resume your workout.

Drink more water and stay hydrated

Whether you have diabetes or not, staying hydrated is crucial for managing your blood sugar. Dehydration can affect many things, including your blood pressure and glucose levels. If you are dehydrated, your kidneys must work harder to eliminate the glucose in your urine. Your body will retain water and hoard glucose in your urine. That makes it harder for your body to regulate blood sugar levels. But if you stay hydrated, you will be healthier overall.

While it is hard to distinguish between elevated glucose levels and dehydration, you can check your urine color to determine if you are properly hydrated. If your urine is straw-colored, you are well hydrated. If your urine is darker, you are dehydrated. If unsure, call a health care provider to determine the cause of your low blood sugar levels and hydration. Additionally, you may need to limit your fluid intake if you have another medical condition.

Manage your carb intake

Try to balance carb intake with fat and protein. Try eating the same amount of carbs with every meal. It will help you manage your insulin medications better. Complex carbohydrates have a slower digestion rate than simple carbs. Complex carbohydrates are also rich in fiber. They help keep you full longer and help regulate your blood sugar levels. By choosing the right balance of complex and simple carbohydrates, you'll be able to maintain a healthy blood sugar level.

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Choose foods with a low glycemic index

Choose foods with a low glycemic index (GI) to lower your blood sugar levels. The GI measures how quickly a food causes your blood sugar to spike, resulting in a hunger-inducing rise. Typically, foods with a low GI are fruits and vegetables, minimally processed grains, and low-fat dairy products. Moderate-GI foods include white and sweet potatoes, corn, couscous, and breakfast cereals such as Cream of Wheat.

High-GI foods are high in sugar and should be eaten in moderation. People with diabetes should eat low-GI foods to maintain proper blood sugar levels. The GI is the number associated with pure glucose, a typical energy source for our bodies. High-GI foods tend to spike blood sugar levels rapidly, causing a rapid rise and fall in blood sugar levels.

Eat foods rich in Magnesium and Chromium

Eating various foods rich in Chromium and Magnesium is one of the easiest ways to maintain a healthy blood sugar level. These minerals are found naturally in some foods. For example, bananas are a good source of Chromium, with just one medium banana containing about one microgram of the mineral.

The role of trace minerals in the body is extensive, and Chromium plays an essential role in managing blood sugar. It helps transport glucose into cells and metabolize macronutrients. It is also known to help with depression. You can get plenty of Chromium from whole grains and grain-fed meat. Adding brewer's yeast to your diet is easy to get the mineral.

Add specific foods to your diet

Increasing soluble fiber, fruit, and vegetables in your diet can help control your blood glucose levels. You can also try onions, which contain natural pigment compounds known as flavonoids that can lower your blood sugar levels. Green leafy vegetables can also lower blood sugar levels. Many people with high blood sugar levels have discovered that eating these foods can help control their blood glucose. You should consider adding specific foods to your diet to lower blood sugar levels regardless of age.

Eat healthy snacks more frequently

There are many benefits to eating snacks more often. These meals are ideal energy sources, whether as a post-workout fuel or a midday pick-me-up. Snacks can also help keep you full until your next meal. As long as you choose snacks that stabilize blood sugar, you can feel satisfied and have a balanced diet. Choose foods high in fiber and protein to eat snacks that lower your blood sugar levels.

Eating a medium-sized apple will help control your blood sugar levels. An apple contains 4.8 grams of fiber, slowing down digestion. These fibers prevent the blood sugar from spiking too quickly. Furthermore, apples contain polyphenols, which encourage the pancreas to release insulin, which helps the cells absorb sugar. Eating a classic snack like an apple with a piece of toast is also a good choice.

Eat probiotic-rich foods

There's an easy way to control your blood sugar and lower your cholesterol level without taking medications. Eat probiotic-rich foods instead of pills. These foods have beneficial bacteria that aid in digestion and immunity. One study found that people who took probiotics had lower fasting blood sugar levels than those who did not. In addition to lowering blood sugar, these probiotics can help control cholesterol and blood pressure.

In addition to yogurt, kefir contains several beneficial yeast strains and bacteria. They are low in carbohydrates and are excellent sources of prebiotics. Kefir is a liquid form of yogurt that has more than 15 types of live and active probiotic cultures. Consuming kefir daily will boost your immune system, reduce inflammation, and lower your blood sugar.

Use supplements

Although medications may be necessary to manage suboptimal blood sugar levels, you can also look to nutritional supplements to help control and drive blood sugar levels down. Some of these supplements have been studied by scientists and used for centuries. If you care about your blood glucose levels, learn more about the promising supplement in our BeLiv review.

Implement portion control

The importance of portion control for diabetics cannot be understated. It helps you manage calories, regulate weight, and lower blood sugar levels. Consuming the right amount of food in sensible portions can also help to control your blood glucose levels. A Japanese study suggests that an individual's insulin resistance increases proportion to their waist circumference. However, implementing portion control isn't an easy task. It requires time and effort, and most people don't want to do it.

First, you must understand the concept of portion control. What is a serving? A serving is the amount of food consumed at a single sitting. However, nowadays, restaurants' portions are much bigger than they were years ago. Often, one entree can equal three to four servings. This is why practicing portion control is so crucial for people with diabetes - not only for controlling blood sugar levels but also for controlling your weight.

Monitor your blood sugar levels

Monitoring your blood sugar levels can help you stay aware of changes in your sugar level. By viewing your blood sugar level in real-time, you can change your lifestyle and prevent severe complications of type 2 diabetes. Monitoring your blood glucose level can be challenging, depending on your circumstances and treatment.

Most blood sugar meters allow you to save the results you take. Alternatively, you can download the results to your smartphone. This way, you can see when your blood sugar level rises or falls and adjust your insulin dosage accordingly. Keeping a daily log will also allow you to identify patterns and trends, such as when you ate more or less than usual or were more physically active. Remember to review the results of your monitoring regularly with your health care provider to determine if there is a need for medication.

Eat more fiber

You've probably heard about eating more fiber to reduce blood sugar levels. The benefits are numerous, and they range from improved overall health to controlling high blood sugar levels. The best sources of fiber include chia seeds, flax seeds, avocado, certain beans, whole grains, and fruits.

The recommended daily intake of fiber is between 20 to 35 grams. However, most people don't even reach half that amount. A study published in the New England Journal of Medicine revealed that people with diabetes who ate 50 grams of fiber daily could regulate their glucose levels more efficiently. Fiber is a carbohydrate that adds bulk to food and has laxative properties. If you are concerned about your weight and have diabetes, fiber is essential to your diet.

Maintain a moderate weight

The best way to lower blood sugar levels is to maintain healthy body weight. It's important to weigh yourself regularly to check whether you're gaining too much weight. Generally, people with diabetes should reduce their daily calorie intake and increase their physical activity. Some people find it more challenging to lose weight when the gain is significant. If you've gained weight because of a recent illness, you may need to decrease your daily calorie intake or adjust your diabetes medication.

Manage your stress levels

Many people do not realize how much stress can affect blood sugar levels. High levels of stress have been linked to diabetes. If you're one of those people, you should try to control your stress levels. A straightforward way to manage stress is to log your blood sugar levels. Rate each day's stress on a scale of one to 10 and record your results. Then, compare those levels with your daily blood sugar. If you notice a correlation between the two, discuss it with your doctor or diabetes care provider. Identifying times when you can relax and take time to unwind is essential.