How to Lower Blood Sugar Levels Naturally Through Diet and Lifestyle
Elevated blood sugar is associated with various health conditions like diabetes, increased risk of heart disease, and kidney disease, among others. Fortunately, blood sugar can be easily regulated with the right diet and natural lifestyle. Here are dietary choices and lifestyle habits that can help keep your blood sugar steady.
Food that Lower Blood Sugar Levels
Leafy Greens
Spinach, kale, and other leafy greens are low in carbs and rich in fiber, helping with blood-sugar control. They also provide magnesium, which is necessary for insulin functionality.
Whole Grains
Whole grains, including quinoa, brown rice and oats, are full of fiber and help slow the absorption of sugar and keep blood sugar levels from spiking — unlike refined grains.
Berries
Blueberries, strawberries and raspberries are rich in antioxidants and fiber, both of which help stabilize blood sugar and increase insulin sensitivity.
Nuts and Seeds
Almonds, walnuts, chia seeds and flaxseeds offer healthy fats and protein that slow the absorption of sugar and help stabilize blood sugar levels.
Healthy Fats
Healthy fats such as avocados, olive oil and omega 3s found in fatty fish like salmon help to stabilize blood sugar and decrease inflammation.
Foods to Avoid
Sugary Beverages
Regular intake of soda, fruit juices, and energy drinks lead to excessive sugar intake, which causes quick spikes in blood sugar and insulin resistance.
Processed Carbohydrates
Refined grains like white bread, pastries and foods can cause a rapid spike in blood sugar, which are not the right choices for blood sugar management.
Fried and Fast Foods
These foods include unhealthy trans fats and refined carbohydrates that drive insulin resistance and obesity.
High-Sugar Snacks
Solidified boiled candies, cakes, and cookies contain refined sugar, which can hijack blood sugar levels and cause metabolic disorders.
Effective Lifestyle Changes
Regular Exercise
Regular physical exercises like a brisk walk, jogging, strength-training, etc., minimize insulin resistance and thus can effectively control the blood glucose levels in the body.
Hydration
Staying well hydrated can flush sugar from your blood and keep you from dehydrating, which can raise blood sugar levels.
Stress Management
Chronic stress can raise the levels of cortisol in your body, leading to peaks in blood sugar. Stress also can be managed to some degree with meditation, deep breathing or yoga.
Adequate Sleep
Sugar levels can rise due to the interference of insulin function by lack of sleep. Target 7-9 hours of quality sleep every night.
Portion Control
Eating smaller, but balanced meals during the day prevents overeating and keeps blood sugar levels steady.
Conclusion
One of the fastest and most effective methods to lower blood sugar naturally is mindful eating and healthy lifestyle. By adding nutrient-dense foods, avoiding processed sugars, exercising regularly, and reducing stress, you can help take control of your blood sugar levels and feel great overall!
This content is created by a third party and is imported onto this page to help users provide their email address. You may be able to find more information about this and similar content at piano.io. Always speak to your healthcare provider before making any major changes to your diet or exercise routine.