Lower blood sugar, also known as hypoglycemia, can be a dangerous condition. It can happen in people with diabetes who take medications that increase insulin levels in the body.
Taking too much medication, skipping meals, eating less than average, or exercising more than usual can lead to low blood sugar for these individuals.
Blood sugar is also known as glucose. Glucose comes from food and serves as an essential energy source for the body. Carbohydrates — foods such as rice, potatoes, bread, tortillas, cereal, fruit, vegetables, and milk — are the body’s primary source of glucose.
After you eat, glucose absorbs into your bloodstream, where it travels to your body’s cells. A hormone called insulin, which make in the pancreas, helps your cells use glucose for energy.
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Here are 18 Simple Ways to Lower your Blood Sugar Quickly and Naturally
1. Exercise Regularly
- Exercise regularly to maintain sugar. Regular exercise can help you lose weight and increase insulin sensitivity, making it easier for your cells to use your blood sugar.
- Exercise also helps muscles use glucose for energy and muscle contraction.
- If you have trouble controlling your glucose, you should get tested frequently. It helps you recognize your responses to different activities and helps keep your blood sugar level too high or too low.
- Types of exercise include weight lifting, walking, jogging, cycling, jumping, rock climbing, swimming, etc.
- Garlic has been used for years to lower cholesterol levels. But it also shows promise for reducing blood sugar.
- Garlic extract increased the amount of insulin available in people with diabetes. Similar onions also have positive effects on glucose regulation.
3. Control carbohydrates
- The body breaks down, carbohydrates into sugar. (usually glucose), and then insulin converts the sugars into cells.
- When you eat too many carbohydrates or have problems with insulin function, this process fails, and your blood sugar levels rise.
- These methods also help you design a proper diet, allowing you to control your glucose. Low-carbohydrate diets help lower blood sugar and prevent high glucose levels.
4. Increase Fibre Intake
- Fibre slows over the digestion of carbohydrates and the absorption of sugar. Therefore, they promote a constant rise in blood sugar.
- Additionally, each type of fibre has a role. Soluble fibre has shown to have lower blood sugar levels.
- Additionally, a diet rich in fibre helps control type 1 diabetes by improving blood sugar control and lowering blood sugar. High-fibre foods include vegetables, fruits, and whole grains.
- The amount of fibre to be absorbed daily is approximately 25g for women and 38g for men—every 14g for every 1,000 calories.
5. Drink Enough Water
- Drinking enough fluids helps keep your glucose in a healthy range. Besides preventing dehydration, they help the kidneys to eliminate excess sugar through the urine.
- People who drink a lot of water are less likely to develop glucose.
- Drinking water regularly helps hydrolyze the blood, lower blood sugar, and reduce the risk of diabetes.
- Remember to drink water and other calorie-free beverages. Sugary drinks increase blood glucose levels, gain weight, and increase the risk of diabetes.
6. Chia Seeds
- This ancient, gluten-free grain stabilizes glucose, improves insulin sensitivity and symptoms related to metabolic syndrome, including cholesterol imbalances, high blood pressure, and extreme spikes in blood sugar levels.
- Chia seeds are also potent anti-inflammatory agents and contain fibre, magnesium, potassium, folate, iron, and calcium.
7. Control Portion Sizes
Serving helps control calories and can lead to weight loss. Therefore, maintaining your weight helps keep blood sugar levels healthy and has been shown to reduce the risk of developing type 2 diabetes.
Controlling your portions also helps reduce caloric intake and subsequent blood sugar.
Here are some helpful tips for portion control:
- Weigh the amount of food you will eat.
- Use smaller bowls / bowls / plates.
- Avoid eating in restaurants.
- Read food labels carefully and check serving size. (Keep a journal).
- Eat slowly, chew well.
8. Foods with a Low Glycemic Index
- The glycemic index develops to address the body’s response to glucose in carbohydrate-containing foods.
- The type and amount of carbohydrates absorbed determine the amount of food that is affected by blood sugar.
- Eating foods with a low glycemic index is very important, and also, the number of carbohydrates absorbed can be problematic.
- Foods with a low glycemic index include seafood, eggs, oatmeal, barley, beans, lentils, sweet potatoes, corn, root vegetables, and non-starchy fruits and vegetables.
9. Stress Control
- Stress can affect blood sugar levels. Hormones like glucagon and cortisol are released when you are stressed, which ultimately spikes your sugar.
- Exercise and relaxation methods, such as yoga and thought reduction, can improve insulin secretion in chronic diabetes.
10. Olive Oil
- Olive oil, rich in monounsaturated fats, not only prevents the accumulation of fat in the belly but also improves insulin resistance. By improving insulin sensitivity, blood glucose levels remain stable.
- Also, extra virgin olive oil promotes the release of the appetite-suppressing hormone leptin, which usually find in higher amounts in obese people.
- However, most of the obese do not have excellent sensitivity to leptin.
11. Check your Glucose Level
- Measuring and monitoring sugar levels can also help you control them. For example, Monitoring enables you to determine if you need food or medication adjustment.
- It also enables you to discover how your body responds to certain foods. Try to measure your blood sugar every day and keep checking it in a journal.
12. Sleep Enough
- Getting enough sleep keeps you fresh and healthy. Less sleep and lack of rest affect blood sugar and insulin sensitivity. It will increase your appetite and cause weight gain.
- Lack of sleep reduces hormone growth and increases cortisol levels, both of which play an essential role in controlling sugar.
13. Chromium and Magnesium Rich Foods
- High blood sugar and diabetes have also linked to micronutrient deficiencies, such as chromium and magnesium deficiencies.
- Chromium participates in the metabolism of starches. (carbohydrates) and fats. They also help control blood sugar, and a lack of chromium can lead to carbohydrate intolerance.
- However, the mechanism behind this is still unclear. People with diabetes showed that chromium is beneficial for long-term blood sugar control. However, another study found that it was not helpful.
- Chromium-rich foods include egg yolks, whole grains, coffee, nuts, calla beans, broccoli, and meat.
- Magnesium has also shown to be very beneficial for blood sugar, and a magnesium deficiency leads to an increased risk of developing diabetes.
- In one study, people with a high magnesium intake had a 47% lower risk of diabetes.
- Foods rich in magnesium include green leafy vegetables, whole grains, fish, dark chocolate, bananas, avocados, and beans.
14. Apple Cider Vinegar Wine
- Apple cider vinegar with alcohol has many health benefits. It promotes lowering of sugar, possibly by decreasing the production of bad cholesterol (LDL) in the liver or increasing the use of cells.
- Vinegar has a significant effect on the body’s response to sugar and improves insulin sensitivity.
- To incorporate apple cider vinegar into your diet, you can add it to salads or mix it in drinking water.
- But you should consult your doctor before using apple cider vinegar if you are taking medications to lower blood sugar.
15. Cinnamon Extract
- Cinnamon is known to have many health benefits—cinnamon shows to improve insulin sensitivity by reducing insulin resistance at the cellular level.
- It can lower sugar levels by up to 29%. Slows the breakdown of carbohydrates in the gastrointestinal tract., Lower blood sugar after a meal.
- Cinnamon also acts in a similar way to insulin, although at a much slower rate.
- An effective dose is to take 1 to 6 g of cinnamon a day, or about 0.5 to 2 teaspoons. However, avoid taking too much as it can be harmful to your health.
16. Herbal Berberine
- Berberine is a Chinese herb used to treat diabetes for thousands of years. Berberine helps lower blood sugar and increases the breakdown of carbohydrates into energy.
- Furthermore, Berberine is as useful as other sugar-lowering agents. Therefore, they become one of the effective drugs for people with diabetes or prediabetes. However, many of the mechanisms behind this are still unclear.
- Additionally, it can cause several side effects such as diarrhoea, constipation, flatulence, and abdominal pain.
17. Eat Fenugreek Seeds
- Fenugreek seeds are a source of soluble fibre that can help control sugar levels. Fenugreek seeds can lower blood sugar in people with diabetes.
- It also helps lower fasting blood sugar and improves glucose tolerance. You can use fenugreek seed powder to make a cake or mix it with tea. Use only 2 to 5 g per day.
18. Lose Weight
- Weight control also helps increase healthy sugar levels and reduce the risk of diabetes.
- Even losing 7% of body weight can reduce the risk of diabetes by up to 58%, and it appears to be even more effective than medication.
- Also pay more attention to your waist, as that is an essential factor in estimating your risk of diabetes.
- A waist circumference of 35 inches or more for women and 40 inches for men is associated with an increased risk of developing insulin resistance, high sugar, and type 2 diabetes.
- Health may be more important than your total weight.
It is particularly crucial if you have problems with blood control or if you are taking medications to lower your sugar levels.
If you have diabetes or have problems with sugar control, then you should start doing something about it as soon as possible.
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