High Blood Sugar, also known as Hyperglycemia, is associated with Diabetes and Prediabetes. India is known as the world capital of Diabetes and this disease is increasing at an alarming rate. While medication is a common approach to managing blood sugar, there are so many natural strategies that can complement medical interventions. Our body usually manages our blood sugar levels with the production of insulin, a hormone which allows the cells to use the sugar which is circulating in our blood.
However, there are multiple factors which can cause defects in blood sugar level of the body and lead to hyperglycemia.
There can be both internal and external causes for high blood sugar levels in your body. Internal causes can include when your liver starts producing too much glucose and on the other hand your body makes too little insulin. External cause being dietary choices, some types of medication, or a sedentary lifestyle.
It is very essential for you to maintain the blood sugar levels especially when you have diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications. In this comprehensive guide, you will be able to explore important and effective and evidence-based ways to lower your blood sugar levels in a natural way.
- Regular exercise
Physical activity plays a very important role in managing blood sugar levels. Regular exercises enhance the insulin sensitivity in your body which allows the cells in our body to utilize the glucose for energy in an effective manner. Try at least 150 minutes of moderate-intensity workout per week, like brisk walking, swimming or cycling.if you are having problems with blood sugar management, then it is advisable to check your blood sugar levels regularly before and after exercising. This will make you aware of the way your body is responding to different activities that you are performing.
- Healthy diet
Taking a balanced nutritional diet is very basic and fundamental in controlling blood sugar levels of your body. Try focusing on whole foods, which includes fruits, vegetables, whole grains, and lean proteins. Try to avoid or limit the consumption of refined carbohydrates and sugary foods, as they can be the reason for spiking your sugar levels in blood. Carb intake strongly influences blood sugar levels as your body breaks down the carb into sugar ( glucose).
- More fiber intake
Foods that are rich in fiber, such as legumes, fruits, vegetables contribute to a stable blood sugar level. Fiber slows down the absorption of glucose and prevents the sudden spike of sugar in your blood. There are mainly 2 types of fiber, which are insoluble and soluble. It is important to note that both of these are very necessary for our body but soluble fiber has been shown to improve the blood sugar management, while on the other hand insoluble fiber has not been shown to have much effect for the same. Professionals recommend having a daily intake of 25 to 35 grams of fiber.
- Foods with a low glycemic index
The glycemic index (GI) measures how quickly carbs can be broken down during the period of digestion and how easily your body is able to absorb all of the glucose which is made. Which directly affects how quickly your body sugar levels rise. The GI divides the foods into three categories mainly low, medium, and high GI and also ranks them on the scale of 0-100. Eating low GI foods has been shown in reducing blood sugar levels in the people who are dealing with diabetes. Food like barely, oats, beans, lentils, greek yogurt, whole wheat pasta and non starchy vegetables are said to have low to moderate rate of GI in them.
- Manage stress levels
Stress can also be one of the contributing factors in elevating blood sugar levels. It has been seen that when a person is in stress then your body secretes a hormone called glucagon and cortisol, which causes blood sugar levels to rise very quickly in your body. If you are having chronic stress then try exercises and relaxation methods like yoga and mindfulness which deal with stress management and may also help in correcting insulin secretion problems in the people who are dealing with diabetes.
- Consider adding certain foods to your diet
There are many types of plants and food items which are known for having some medical properties in them. There are some foods which are said to have anti-diabetes effects on your body. They are:
- Apple cider vinegar- one of the old research suggests that taking apple cider vinegar once a day can reduce blood sugar levels by delaying the digestion and emptying of your stomach after taking a meal. It also helps in improving insulin sensitivity in your body.
- Cinnamon- this spice is known for controlling diabetes and elevated blood sugar levels in your body by triggering insulin activity. It also slows down the breakdown of carbs in your digestive system. Some studies also show that it helps in reducing oxidative stress which also plays an important role in lowering down your blood sugar level in case of type-2 diabetes.
- Aloe vera- this plant is very rich in phytosterols, and helps in regulating the blood glucose levels in the body. Try drinking 1 cup of unsweetened aloe vera juice daily for best and immediate results.
- Fenugreek powder or seeds- this improves glucose tolerance in your body, lowers the blood sugar levels, and stimulates the secretion of glucose- dependent insulin in the body. It is effective in controlling both types of diabetes. You can soak the fenugreek seeds in the water overnight and drink it in the morning after straining it on a daily basis on an empty stomach.
- Jamun seed- is very well known for having hypoglycemic properties, which has the ability in reducing sugar in blood. You can mix the crushed powder of the jamun seeds mixed with water daily on an empty stomach. If not this then eating jamun as a whole can also be an effective way in controlling the blood sugar levels.
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