How To Lower Blood Sugar Without Medication (w/ Natural Methods & Diet)
Have you been diagnosed with high levels of blood sugar?
Do you want to lower your blood sugar levels but don’t want to take any medicines?
Are you looking for natural ways in which you can keep your blood sugar levels within normal range?
If you are looking for the above information, you are at the right place. Today we are talking about how diet and lifestyle can directly impact the blood sugar levels and whether making changes in your lifestyle and diet can help. We tell you seven different ways in which you can naturally do so, without the need of medicines.
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How does your diet and lifestyle directly affect your blood sugar?
There are various factors that can affect your blood sugar levels and your diet and your overall lifestyle have a major role to play here.
Here is how your diet can affect your blood sugar levels:
Here is how your diet can affect your blood sugar levels:
Can leading an unhealthy life lead to blood sugar problems?
Your lifestyle has a direct impact on your blood sugar levels, and if you have an unhealthy lifestyle, it can cause a spike in the same.
Here are a few everyday things you could be doing that may cause an increase in your blood sugar levels:
7 simple things that you can do to lower your blood sugar naturally without having to resort to medication
1. Maintain a healthy weight
Studies indicate that lowering your weight and keeping it within a recommended number will also help you to keep your blood sugar levels in check and avoid them from increasing higher than is safe for you. Even reducing a total of five to ten percent of your total body fat can actually help to improve your overall fitness levels and also reduce your HbA1c levels, which effectively helps to keep your blood sugar levels in check as well. Not just that, maintaining a healthy weight will also reduce your risk of any cardiovascular diseases as well as reduce your need for taking medication, and all this can effectively keep your blood sugar levels healthy.
2. Avoid foods that affect insulin levels and raise blood sugar
One of the first type of foods that you need to avoid from your meals and that can really affect your insulin levels are foods that are high in their processed sugar content. Some of the most obvious sources of processed sugar are breads, pastries, cakes, muffins, doughnuts and fizzy and sugar based drinks. In addition, you can also find processed sugar in a lot of dips, sauces and even in some types of granola bars, so read the labels and look for the words that spell out processed or refined sugar, so that you can avoid having those.
3. Exercise daily
When you exercise on a daily basis, the muscles in your body are able to use up the glucose to produce energy. This also helps your body to be able to use the insulin in a more effective way and as a result, it can help to keep your blood sugar levels in check. The more you work out and the more exhausting work outs you do, the longer these results will last. This is also a good way to maintain your weight, as being overweight can also increase your risk of high blood sugar.
4. Drink homemade teas that naturally lower blood sugar
Reducing the amount of caffeine you take and replacing it or increasing your intake of homemade natural and herbal teas can also help to lower your blood sugar levels. Caffeine can cause a sudden spike in your blood sugar levels whereas drinking homemade teas can actually help to lower your blood sugar levels and keep them within the recommended range. Also, homemade teas such as cinnamon and turmeric tea, turmeric and fennel tea, lemon and ginger tea can also help you lose weight, which will also help you to manage your blood sugar levels better.
5. Have a well-balanced meal at all times
Speak to your doctor and make a meal plan for all your meals so that you can get ready to prepare a balanced meal for the entire week in advance. A good mix in all your meals that can effectively keep your blood sugar levels in check is to have some amount of fruits, vegetables, protein based foods, foods with good fats and a little bit of starch. It is also very important that you eat the right type of carbohydrates such as those found in fruits, vegetables and whole grains. These also contain fibre that will help to balance your blood sugar levels.
6. Reduce and control your stress levels
When you are under stress it can negatively impact your blood sugar levels. Anxiety and stress can make your body produce hormones such as cortisol and glucagon that can cause a sudden spike in your blood sugar levels. In fact, when you are under stress, you may also lose out on your sleep, may not feel motivated enough to exercise, and may give in to emotional and binge eating, all of which can have a very negative effect on your overall weight and your blood sugar levels. Meditation, breathing in and out techniques, meeting friends and talking to family and spending time with loved ones can help.
7. Regularly monitor your blood sugar levels
This is also one of the most important steps that you can take that will help you to keep your blood sugar levels under control. You can use a simple glucometer that is intended for home use and check your blood sugar levels daily by following a simple prick and blood drop test. The reading will immediately show you your current blood sugar levels. The benefit of this is that you can keep a regular track of your blood sugar levels by doing this and take any required precautions as and when you notice an increase in the levels.
Once these lifestyle and diet changes have been started, how long will it be before you can actually start to see a difference in your blood sugar levels?
As with anything that involves your health, lowering your blood sugar levels and getting them within the normal levels will take some time, and it can take anywhere between a few weeks to a few months depending on your overall health. So make sure you do this regularly.