Hyperglycemia, or elevated blood sugar, is linked to prediabetes and diabetes. When blood sugar levels are elevated but not high enough to be considered prediabetes, diabetes is not diagnosed.
Normally, insulin production __ a hormone that permits cells to use blood sugar—helps your body regulate blood sugar levels. As a result, insulin is the key factor controlling blood sugar levels.
Hyperglycemia, however, can result from a number of factors that make blood sugar regulation difficult.
Internal causes of high blood sugar include when the liver produces too much glucose, the body produces too little insulin, or the body cannot effectively use insulin. The latter is known as insulin resistance.
A sedentary lifestyle, certain medications, food choices, and stress are examples of external factors.
The Centers for Disease Control and Prevention (CDC) reports that 13 percent of U.S. adults are living with diabetes and another 34.5 percent have prediabetes. This means that nearly 50% of all US adults have diabetes or prediabetes.
For those who have diabetes, blood sugar control is especially crucial because persistently high blood sugar levels can have fatal consequences for the limbs.
Here are 9 simple, evidence-backed ways to naturally lower your blood sugar levels.
1. Exercise regularly:
Regular exercise can help you achieve and maintain a moderate weight and increase insulin sensitivity.
Increased insulin sensitivity means that cells can more effectively use available sugar in the bloodstream.
Moreover, blood sugar is used by your muscles during exercise to provide energy and to contract.
Consider routinely monitoring your blood sugar levels before and after exercise if you struggle with controlling it. This will keep your blood sugar levels from rising or falling too low and teach you how your body reacts to various activities.
In addition, in order to lower blood sugar and minimize the negative effects of sitting all day, researchers advise consuming what are known as “exercise snacks.”
Exercise snacks simply mean that you break up your sitting time every 30 minutes for a few minutes during the day. Simple resistance exercises like leg raises and squats are among the suggested workouts, as well as light walking.
Other helpful forms of exercise include weight lifting, brisk walking, running, cycling, dancing, hiking, swimming and more. In fact, any activity that gets you up and moving regularly, regardless of intensity, beats a sedentary lifestyle.
Also, know that if you have difficulty dedicating longer periods of exercise during the week, you can still get many benefits by doing shorter sessions. Try planning three 10-minute workouts a day for five days in a row, for instance, to reach your weekly goal of 150 minutes of exercise.
2. Manage your carb intake:
Carbohydrate intake strongly influences blood sugar levels.
Carbohydrates are broken down by your body into sugars, primarily glucose. Thus, insulin aids in the use and storage of energy by the body.
This process is hampered by eating an excessive amount of carbohydrates or by issues with insulin function, which can cause blood glucose levels to rise.
That’s why the American Diabetes Association (ADA) recommends that people with diabetes manage their carbohydrate intake by counting carbohydrates and being aware of how many they need.
Some studies find that this can help you plan meals appropriately, further improving blood sugar management.
Many studies also show that following a low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes.
It is important to note that low-carb diets and no-carb diets are not the same thing.
You can still eat some carbohydrates while monitoring your blood sugar. However, prioritizing whole grains over processed grains and refined carbohydrates provides greater nutritional value and helps lower blood sugar levels.
3. Eat more fiber:
Fiber slows down the digestion of carbohydrates and the absorption of sugars, thus promoting a more gradual increase in blood sugar levels.
Fiber comes in two varieties: soluble and insoluble.
Both are significant, but only soluble fiber has been proven to have a positive impact on blood sugar regulation; insoluble fiber has not.
A high-fiber diet can improve the body’s ability to regulate blood sugar and minimize low blood sugar levels. This could help you better manage type 1 diabetes.
Fiber-rich foods include:
- vegetables
- fruit
- legumes
- Whole grains
For women, a daily intake of approximately 25 grams and for men, 35 grams of fiber is recommended. That’s about 14 grams for every 1,000 calories.
4. Drink water and stay hydrated:
Maintaining appropriate blood sugar levels may be made easier by drinking adequate water.
In addition to preventing dehydration, it helps the kidneys eliminate excess sugar through urine.
A meta-analysis of observational studies revealed that increased water consumption was associated with a decreased risk of hyperglycemia.
Drinking water regularly can rehydrate your blood, lower blood sugar levels and reduce your risk of diabetes.
Keep in mind that water and other zero-calorie drinks are best. Avoid sugary options, as they can raise blood sugar, promote weight gain and increase the risk of diabetes.
5. Implement portion control:
Portion control can help you regulate your calorie intake and maintain a moderate weight.
Therefore, maintaining a healthy weight has been demonstrated to lower the risk of developing type 2 diabetes and to support healthy blood sugar levels.
Monitoring portion sizes also helps prevent blood sugar spikes.
Here are some helpful tips for managing portion sizes:
- measure and weigh portions
- use smaller plates
- avoid all-you-can-eat restaurants
- read food labels and check portion sizes
- keep a food diary
- eat slowly
6. Choose foods with a low glycemic index:
The glycemic index (GI) measures how quickly carbohydrates are broken down during digestion and how quickly the body absorbs them. This affects how quickly blood sugar levels rise.
The GI divides foods into low, medium and high GI and rates them on a scale of 0 to 100. Low GI foods have a score of 55 or less.
Both the amount and type of carbohydrates you eat determine how a food affects your blood sugar levels. Specifically, eating low-glycemic index foods has been shown to reduce blood sugar levels in people with diabetes.
Some examples of foods with a low to moderate GI include:
- bulgur
- barley
- unsweetened Greek yogurt
- oats
- beans
- Lentils
- legumes
- wholemeal pasta
- non-starchy vegetables
Additionally, adding protein or healthy fats helps minimize blood sugar spikes after a meal.
7. Try to manage your stress levels:
Stress can affect blood sugar levels.
When you’re stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise.
A study conducted on a group of students showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels.
Exercises and relaxation methods such as yoga and mindfulness-based stress reduction can also help correct insulin secretion problems among people with chronic diabetes.
8. Monitor your blood sugar levels:
Monitoring your blood glucose levels can help you manage them better.
You can do this at home using a portable blood glucose meter, known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine if you need to change your meals or medications. It also helps you understand how your body reacts to certain foods.
Try measuring your levels regularly every day and keeping track of the numbers in a log. Additionally, it may be more helpful to monitor your blood sugar as a couple, such as before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if your blood sugar rises, rather than avoiding your favorite dishes altogether. Some adjustments include swapping a starchy side for non-starchy vegetables or limiting them to just a handful.
9. Get enough quality sleep:
Getting enough sleep feels great and is necessary for good health.
In fact, poor sleep habits and lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain.
Additionally, sleep deprivation increases levels of the hormone cortisol, which, as explained, plays an essential role in managing blood sugar.
Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7 to 8 hours of high-quality sleep per night.
To improve the quality of your sleep, try:
- follow a sleep schedule
- avoid caffeine and alcohol at the end of the day
- do regular exercise
- reduce the time spent in front of the screen before going to bed
- keep your bedroom fresh
- limit your naps
- create a bedtime routine
- use soothing and calming scents such as lavender
- avoid working in the bedroom
- take a warm bath or shower before going to bed
- try meditation or guided imagery
The bottom line:
There are several ways to naturally manage your blood sugar levels.
Many of them include lifestyle changes, such as managing weight, stress levels and sleep quality, exercising and staying hydrated. That said, some of the biggest improvements are in your dietary choices.
Be sure to talk to your doctor before making lifestyle changes or trying new supplements, especially if you have trouble managing your blood sugar or are taking medications.