According to the latest statistics, close to 50% of all U.S. adults have diabetes or prediabetes. In other words, about half of us live daily with high blood sugar, otherwise known as high blood.
The good news is that learning how to lower blood sugar is possible with a few simple strategies. If you’re wondering how to lower glucose levels naturally, this article is for you.
How to Lower Blood Sugar Levels
Healthy diabetes self-management is possible by establishing a few key lifestyle habits. Of course, testing your blood sugar is the first part of helping manage it correctly. Our DigiVibe device makes the finger pricks that are a necessary part of blood sugar testing completely pain-free.
Here are 9 strategies to incorporate if you want to learn how to lower blood sugar naturally.
1. Exercise Regularly
Regular exercise has several benefits for those with diabetes. It can help lower blood sugar levels and improve insulin sensitivity, the hormone that helps regulate blood sugar.
Engaging in regular exercise makes your body become more sensitive to insulin so it can work more effectively. It also helps your muscles break down sugar for energy, which means less sugar is circulating in the blood.
Staying active with diabetes doesn’t have to be difficult. Starting with just 3 days a week can make a significant impact on your blood sugar levels.
2. Manage Stress
Chronic or excessive stress can negatively impact your blood sugar levels. Stress directly increases cortisol and glucagon, hormones in the body that increase blood sugar. It can also indirectly increase blood sugar if you tend to stress eat.
Incorporate a daily mindfulness or yoga practice or journal your thoughts. If this is not enough, consider talk therapy with a qualified therapist for additional support.
3. Lower Your Carb Intake
Carbohydrates in the diet increase high blood sugar levels as they break down into sugar in the body. This is why if you asked your doctor how to lower blood sugar, decreasing carbs is probably one of the top recommendations they’d share.
Eat carbs in moderation. Practice portion control with high-carb foods such as bread, pasta, rice, and potatoes, and make them a smaller section of your plate.
4. Eat the Right Carbohydrates
Choosing the right types of carbs can also improve blood sugar levels. There are two types of carbohydrates, simple and complex.
Simple carbs are made up of only one type of sugar and are found in white bread, pasta, candy, and baked goods. These can cause rapid blood sugar spikes and should be limited.
Complex carbs have a more complicated chemical makeup and thus take longer to break down in the body. The slower carb breakdown results in a more gradual blood sugar increase, giving the body time to respond to keep blood sugar levels in a healthier range.
Foods high in complex carbs include sweet potatoes and whole grains like steel-cut oats and quinoa. Portion control is still key when it comes to all carbs, but choosing more complex over simple carbs is recommended whenever possible.
5. Up Your Fiber
Fiber helps slow digestion and the breakdown of carbohydrates in the body. In turn, the breakdown helps slow the rate at which sugar is absorbed, reducing the likelihood of blood sugar spikes. High fiber foods are also filling and satisfying, which may help reduce sugar cravings and prevent overeating.
The best fiber sources for lowering blood sugar are the soluble fibers found in vegetables, nuts, beans, and fruit.
6. Prioritize Sleep
Getting enough sleep is essential to keeping your blood sugar levels in check. Sleep deprivation increases cortisol levels, which increases blood sugar. Poor sleep can also increase the appetite and lead to food cravings, especially for high carbohydrate foods.
To improve sleep quality, establish a consistent bedtime routine. Steps include avoiding caffeine in the evening, limiting screen time, and trying to relax by reading a book, taking a warm bath, or meditating.
7. Maintain a Healthy Weight
Research has shown being overweight is associated with an increased risk of diabetes and insulin resistance. Because of this, even a modest 5% weight loss can improve blood sugar levels and reduce the need for insulin.
Eating a balanced diet rich in fruits, vegetables, and lean proteins can support healthy weight loss and maintenance.
8. Stay Hydrated
You may be asking yourself if drinking water lowers blood sugar. Water is not only necessary for optimal health, but it can also help reduce blood sugar levels. Drinking water helps prevent dehydration and supports the kidneys in removing excess sugar in the urine. By upping your water intake, you can replace sugar-containing beverages like soda, juice, or sweetened coffees that can spike your blood sugar levels.
9. Monitor Your Blood Sugar Levels
Keeping a close eye on your blood sugar levels is one of the most important habits for proper blood sugar management. If you don’t know your numbers, it’s impossible to know if what you’re doing is actually working.
Pricking your finger and regularly testing your blood glucose is the best way to monitor your blood sugar levels, but it can be painful for some people. Luckily, the DigiVibe device eliminates the pain associated with finger pricks.
Takeaway
Learning how to lower blood sugar levels can improve your quality of life and reduce diabetes complications. Incorporate several natural ways to lower blood sugar levels into your life. By monitoring your blood sugar levels regularly, you can learn if these strategies are working for you.
The best way to monitor blood sugar levels is by performing daily finger pricks. DigiVibe products and supplies are affordable and compact devices that eliminate the pain of finger pricks. To learn more about how easy it is to use DigiVibe and how it can help you or a loved one, check out these patient and doctor reviews.
References
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