8 simple and proven ways to help lower blood sugar levels naturally

 lower blood sugar levels naturally, 8 simple and proven ways to help

These ideas can help, but they don't take the place of medicine if you have diabetes or other health issues.

Your body helps keep your sugar levels just right by making a special helper called insulin. Insulin lets your body use the sugar in your blood for energy. But sometimes, things can go wrong, and this can make your blood sugar too high, which is called hyperglycemia.

Taking care of blood sugar is really important for people who have diabetes because if they don't, it can cause serious problems with their hands, feet, and even their health.

Here are 8 simple and proven ways to help lower blood sugar levels naturally.👇

Exercise and movement throughout the everyday

Moving around and playing every day is good for your body! When you exercise, it helps you stay at a healthy weight and makes it easier for your body to use sugar from your food. This means your body can turn the sugar into energy better, which is important for feeling good and staying strong!

When you exercise, your muscles use the sugar in your blood to get energy and help them move.

If you have trouble with your blood sugar, it's a good idea to check it before and after you exercise. This way, you can see how your body reacts to different activities and make sure your blood sugar doesn't get too high or too low.

Even if you can’t spend a lot of time exercising, you can still get good results from shorter workouts. For instance, you can do 10 minutes of exercise three times a day for five days. If you add it all up, that would give you 150 minutes of exercise in a week!

So-called "sports snacks" can also help prevent injuries from sitting for long periods of time. Sports snacks mean you take a few minutes off every 30 minutes. Some recommended exercises include light walking or simple resistance exercises, such as squats or leg raises.

Other helpful forms of exercise include:

Doing fun activities like lifting weights, walking quickly, running, riding a bike, dancing, hiking, swimming, doing jumping jacks, or half squats is great for your body! As long as you're up and moving, it's better than just sitting around all day.

How Manage your carb intake

Watch how many carbs you eat. Carbs turn into sugar in your body, which gives you energy. Insulin is like a helper that makes sure your body uses that sugar the right way.

This process doesn’t work well if you eat too many carbs or if your body has trouble using insulin. This can cause your blood sugar levels to go up.

The American Diabetes Association suggests that people with diabetes keep track of how many carbs they eat. This is important so they can have the right amount of energy for their daily activities.

Counting carbs helps you choose the right foods for your meals, which can make it easier to keep your blood sugar levels healthy.

A low carb diet can help keep your blood sugar steady and stop it from going up too high.

It's good to remember that eating very few carbs and not eating any carbs at all are two different things.

When you check your blood sugar, it's okay to eat some foods with carbs. But it's better to choose carbs from whole grains and foods that haven't been changed too much. These kinds of foods are healthier for you and can help keep your blood sugar from getting too high.

Eating more fiber helps your body

Eating more fiber helps your body digest food more slowly, which means that sugar from the food doesn’t enter your blood too quickly. This helps keep your blood sugar levels steady.

There are two kinds of fiber: one type doesn't dissolve in water, and the other type does.

Both types of fiber are good for you, but soluble fiber is especially helpful for keeping your blood sugar levels steady. On the other hand, we don't have proof that insoluble fiber helps with blood sugar.

Eating a lot of fiber can help your body control and lower sugar levels in your blood. This can make it easier for kids with type 1 diabetes to take care of their health.

Foods that have a lot of fiber are things like fruits, vegetables, beans, and whole grains.

Doctors say that kids should try to eat about 25 grams of fiber each day. Fiber is something in foods that helps your tummy feel good. If you eat a lot of food, like 1,000 calories, you should have about 14 grams of fiber from those foods.

Drink water 

Drink water! When you drink enough water, it helps keep your blood sugar levels healthy. It also makes sure your body doesn't get too dry and helps your kidneys get rid of extra sugar by making you pee.

A study from 2021 showed that people who drank more water were less likely to have high sugar levels in their blood.

Drinking water often helps keep your blood healthy, can make sugar in your blood lower, and might help stop diabetes.

It's important to drink water and other drinks that don’t have any calories because they help keep you hydrated. It's best to stay away from drinks with a lot of sugar, like soda, because they can make you gain weight and could lead to health problems.

Implement portion management

Controlling how much food you eat can help you keep track of your calories and stay at a healthy weight.

Taking care of your weight helps keep your blood sugar at healthy levels and can lower the chances of getting type 2 diabetes.

Keeping an eye on how much food you eat can stop your blood sugar from getting too high.

You can manage your portions in the following ways:

Eat slowly; measure and weigh food; use smaller plates; avoid buffets or restaurants that serve large amounts of food; read food labels and check portion sizes for each item; keep a food diary; use food tracking phone apps

Manage your stress levels

Take care of your stress. When you feel stressed, your body makes special chemicals that can make your blood sugar go up. It's important to stay calm so your body can feel better!

Stress management strategies may include:

Doing things like exercise, meditation, and deep breathing can help your body and mind feel better. You can also try writing in a journal, doing arts and crafts, or talking to someone about your feelings. These activities can help people who have diabetes feel better and help their bodies work properly.

Track your blood sugar levels

Keep an eye on your blood sugar levels. Checking how much sugar is in your blood can help you take care of your health. You can use a small device called a glucometer to do this at home. It's a good idea to talk to a doctor about it!

Keeping track helps you see if you need to change what you eat or the medicine you take. It also helps you understand how your body feels when you eat different foods.

You can keep track of your daily numbers by writing them down in a notebook. It might also be a good idea to measure your blood sugar two times, like before you exercise and again after you finish, or before you eat and then two hours later.

This can help you see if you just need to change a little bit of what you eat, instead of giving up your favorite foods completely.

You can make some changes by trading a food that is full of starch, like rice or bread, for some crunchy vegetables, or you can just have a small amount of the starchy food.

Get enough quality sleep

It's really important to get good sleep. If you don't sleep well or enough, it can make your body not work as well, especially with sugar and energy. This can make it easier to get sick, like having type 2 diabetes. Also, not sleeping enough can make you feel hungrier and might make you gain weight. So, getting enough sleep helps keep you healthy!

When you don't get enough sleep, your body makes more of a chemical called cortisol. This chemical is important because it helps control the sugar in your blood.

Getting enough sleep is important, and it's not just about how many hours you sleep, but also how good that sleep is. Grown-ups should aim for 7 to 8 hours of really good sleep every night.

To improve your sleep quality, try:

Maintain a consistent sleep schedule

Avoid caffeine and alcohol before bed

Get physical exercise during the day

Reduce screen time before bed

Keep your bedroom cool and comfortable

Limit your naps during the day

Use calming scents like lavender

Avoid working or studying in your bedroom if possible

Take a warm bath or shower before bed

Try meditation or guided imagery

Get Care You Need 

You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Of course, you should discuss changes with your health provider first. If you don’t have a doctor, i can help. 

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