Do you know what causes high blood sugar? When your blood is unable to transport sugar to your cells, it leads to a spike in sugar levels. If left unchecked, this problem can escalate and lead to diabetes.
If you notice that your blood sugar levels are abnormally high lately, then you must get tested for diabetes and use the following tips to naturally bring it down.
Exercising everyday is not just necessary to maintain your body weight but also helps in increasing your body’s sensitivity to insulin. As a result, your cells are able to utilize the sugar available in your bloodstream properly. At the same time, exercise also helps in increasing your body’s muscle mass that uses blood sugar for muscle contraction and energy. Good forms of exercise include brisk walking, biking, swimming, hiking, biking, dancing, strength training etc.
Go easy on the carbs
When you consume carbs, your body breaks it down into sugar and then insulin transports this sugar to your cells. However, eating too many carbs can disrupt this insulin function and lead to a rise in glucose levels. According to studies, you can combat this problem by consuming low-carb diet that will not only prevent the blood sugar levels from rising but also help you maintain it.
Eat more fiber
Many health experts recommend eating fiber in place of carbs because the former takes longer to digest and keeps you fuller for long. At the same time, it reduces the time it takes for carbs to digest, thereby slowing the absorption of sugar. However, it is very important to eat the right kind of fiber for it to do its job.
There are two types of fiber – soluble and insoluble. The one that works for you is soluble fiber that effectively reduces the blood sugar levels. Fiber rich foods contain whole grains, vegetables, fruits, and legumes.
Drink plenty of fluids
When you drink enough water and fluids, it helps your body maintain the blood sugar levels and keep it within healthy range. Water keeps your body hydrated and allows your kidneys to dispel all waste, that is excess blood sugar, through urine. Did you know that people who drank more water had fewer chances of developing blood sugar problems?
Remember that fluids should always be non-caloric. Sugar-sweetened drinks will only increase your blood glucose levels and increase your body weight.
Eat in moderation
Portion control is not only required to lose weight but also to maintain the calorie intake. When you keep your weight in check, you promote healthy blood sugar levels that eliminate the risk of type 2 diabetes. It may be difficult at first to control the serving size but a gradual and persistent effort will train your body to function optimally even at fewer calorie intake.
Eat foods that have low glycemic index
Studies show that when you consciously eat foods with low glycemic index, you can reduce the blood sugar levels in the long run. However, you need to keep in mind that other than consuming foods with low glycemic index, you also need to keep a check on your carbs. Foods with low glycemic index include eggs, meat, oats, lentils, legumes, corn, sweet potatoes, fruits, non-starchy vegetables etc.
Practice meditation to control stress
Stress is the leading cause of increased blood sugar levels. When your body is stressed, it releases hormones known as cortisol and glucagon that together result in high blood sugar levels. Studies show that by meditation, you can reduce stress significantly. You can also consider low impact exercises such as yoga and mindful meditation to fix the problem of insulin secretion.
Keep a close check on your blood sugar levels
It goes without saying that you can only manage a problem that you know of. This is the reason it is important to monitor your blood glucose levels so that you can manage them when they increase. For example, tracking your blood sugar levels will help you make adjustments to your lifestyle as well as medication. You can measure it everyday and maintain a log to see how your body reacts to certain foods.
Try ayurvedic medicine
Ayurveda is a traditional form of medicine that has been around for centuries and is known to treat many chronic conditions with its natural medications. You can speak with your doctor about supplementing your ongoing medicines with ayurvedic medicine for blood sugar to increase the impact and reduce your dependence on regular medicine.
All these tips together will bring a paradigm shift in your lifestyle. So make sure you have discussed all the points carefully before taking a plunge. If you see an abnormal activity in your blood sugar levels, then act on it now before it transforms into a lifestyle disorder.