It’s important to manage blood sugar levels, especially those with diabetes. According to Medical News Today, keeping blood sugars at target levels can help avoid complications. There are many negative effects associated with high blood sugar such as acid buildup, vision impairment, heart attack, infections and more. There are many ways it can be done naturally to help maintain blood sugar levels.
Reduce carbohydrate intake
One of the natural ways of reducing blood sugar naturally would be through reducing carbohydrate intake. According to the American Diabetes Association, a study was done to see the effects of glucose control when a person is on high protein/low-carbohydrate, weight-maintaining diet. What they found, especially for those who have type 2 diabetes, was that having a low-carbohydrate, high-protein diet reduces blood sugar levels.
The body breaks down carbohydrates into sugar to be used up as energy, states Medical News Today. Carbs are still necessary in a diet. However, for someone with diabetes, eating too many carbohydrates can cause blood sugar to spike.
Increase dietary fiber intake
Fiber plays an important role when it comes to managing blood sugar, according to Medical News Today. What fiber does is that it helps slow down the rate in which the carbohydrates break down and the rate that the body absorbs the sugars. Soluble fiber is what helps control the sugar, so fruit, vegetables, and whole grains are great for managing blood sugar levels.
Exercise regularly
Exercising regularly can really help lower blood sugar levels. Regular exercise can help you lose weight and increase insulin sensitivity, according to the website Healthline. Increased insulin sensitivity means that the cells are better able to use the available sugar in your bloodstream. So, when you exercise the body helps your muscles use blood sugar for energy and muscle contraction. Some examples of good exercises would include weight lifting, walking, running, biking, dancing, hiking, swimming and more.
Maintain a healthy weight
Maintaining a healthy weight helps control blood sugar levels. According to Medical News Today, being overweight is linked to an increased chance of diabetes and greater occurrences of insulin resistance. According to the National Institutes of Health, a study was done for behavioral weight control, especially for those with type 2 diabetes. The study was designed to see and maintain at least a 7% weight loss and 700 calories/week of physical activity. The study concluded that the strategies proved to be successful, as the lifestyle intervention resulted in a 58% reduction in the incidence rate of diabetes.
Stay hydrated
Drinking water helps maintain blood sugar levels within limits, states Healthline. Furthermore, to prevent dehydration, it helps the body flush out excess blood sugar through urine. According to the National Institutes of Health, it was reported that people who drink more water are less likely to develop high blood sugar levels.
Sources:
http://diabetes.diabetesjournals.org/content/53/9/2375.long
https://www.medicalnewstoday.com/articles/320738.php
https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar#section1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1282458/
https://www.ncbi.nlm.nih.gov/pubmed/21994426
