16 easiest ways to naturally lower your blood sugar
Diabetes is a disease of sugar deregulation. “Diabetics do not properly metabolize carbohydrates, which poses two problems: the cells are not properly supplied with” fuel “and the blood remains too” sweet “, bathing the organs in an inappropriate medium “ explains Dr. Pierre Nys.
High blood sugar occurs when your body cannot efficiently transport sugar from the blood to cells.
A 2012 study found that 12–14% of American adults had type 2 diabetes, while 37–38% were classified as pre-diabetic.this means that 50% of all American adults have diabetes or prediabetes.the good news is that in 80 to 90% of cases, type 2 diabetes can be prevented because it is mainly caused by a poor lifestyle: sedentary lifestyle, uncontrolled stress, or even poor diet
1.Get regular exercise
Regular exercise can help you lose weight and increase insulin sensitivity .increased sensitivity to insulin means your cells are better able to use the sugar available in your bloodstream.exercise also helps your muscles use blood sugar for muscle contraction and energy.
If you have problems with blood sugar control, you should regularly check your levels. This will help you understand how you respond to different activities while keeping your blood sugar from going too high or too low.
Exercise has many benefits for people with diabetes, including weight loss and increased insulin sensitivity.
Insulin is a hormone that helps people break down sugar in the body. People with diabetes either do not make enough or any insulin in their own body, or are resistant to the insulin that the body produces.
Exercise also helps lower blood sugar levels by encouraging the body’s muscles to use sugar for energy.
Weight lifting, brisk walking, running, biking, dancing, hiking, swimming, etc. are good forms of exercise.
2.Choose foods with a low glycemic index
The glycemic index was developed to assess the body’s glycemic response to foods containing carbohydrates.
The amount and type of carbohydrate determines how a food affects blood sugar.
Eating foods with a low glycemic index has been shown to reduce blood sugar levels in the long term in type 1 and 2 diabetics.
While the glycemic index of foods is important, the amount of carbohydrate consumed is also important.
Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables.
Green vegetables are the diabetic’s travel companions, those he must find whatever happens on his plate, at noon and in the evening” insists the endocrinologist.
In the form of raw vegetables, pan-fried dishes, gratins, whole vegetables, green juices (even if breaking the fibers of the vegetables by mixing them increases their glycemic index) … the ideal frequency is 1 raw green vegetable + 1 cooked green vegetable at each main meal. Combine them systematically with your pasta, rice or potatoes.
Lentils, peas and dried beans, in other words legumes, are rich in protein and very slow sugars (low glycemic index). “Contrary to popular belief, they are excellent allies of the diabetic , because they make it possible to stabilize blood sugar levels more easily” explains Dr. Nys. The right frequency is 3 times a week.
3.losing weight
It stands to reason that maintaining a healthy weight will improve your health and prevent future health problems.
Weight loss will be followed by fatigue and constant tiredness. Excess weight is associated with increased incidence of diabetes and insulin resistance.
It is important to note that a person does not need to achieve the ideal body weight to benefit from losing 10–20 kg and maintaining it. This will also improve cholesterol, reduce the risk of complications and improve the overall sense of human well-being.
Eating a healthy diet full of fruits and vegetables and getting enough exercise can help a person lose weight or maintain an currently healthy weight.weight control also promotes healthy blood sugar levels and reduces the risk of diabetes.
Even a 7% reduction in body weight can lower your risk of diabetes by as much as 58%, and it seems to work even better than medication.
In addition, these reduced risks can be maintained over time.
You should also be aware of your waistline, as this may be the most important weight factor in estimating your risk for diabetes.
A measurement of 88.9 cm (35 inches) or more for women and 101.6 cm (40 inches) for men is associated with an increased risk of insulin resistance, hyperglycemia and type diabetes. 2.
Having a healthy waistline can be even more important than your total weight.
4.Control your carbohydrate intake
Your body breaks down carbohydrates into sugars (mostly glucose), and then insulin moves the sugars around the cells.when you eat too many carbohydrates or have problems with insulin, this process fails and blood sugar levels rise.
Carbohydrates are eaten according to your appetite and energy needs, and the dose of fast-acting insulin is determined by the total amount of carbohydrates in the meal. Assessing the amount of carbohydrates does not mean that their amount should be limited or that they should be eaten in large quantities. Evaluation is only needed to ensure that the meal insulin can be dosed correctly.
Carbohydrates do not need to be evaluated to the nearest gram. For a meal, it is sufficient to estimate the amount of carbohydrates to the nearest 10 grams, and in general, when estimating carbohydrates, their amount can be rounded to the nearest tenth.
The amount of carbohydrate is very accurately indicated in the nutrition information on food packaging.
However, there are several things you can do about it.
Some studies have shown that these methods can also help you plan your meals appropriately, which can further improve your blood sugar control.
Numerous studies also show that a low-carb diet helps lower blood sugar levels and prevent blood sugar spikes.
The American Diabetes Association (AAD) recommends controlling carbohydrate intake by counting or using a food exchange system.
Plus, a low-carb diet can help control blood sugar in the long run.
5.Control of stress levels
Stress can affect your blood sugar.
By this time of year, stress levels are at their peak and therefore blood sugar may be consistently high.study and work rushes, relationship and financial worries, appearance pressures, diabetes problems, giving a presentation or exercising. All of these different situations cause a similar reaction in our body. This reaction is called stress.
The body is in a kind of defensive state. This is a remnant of our history when we had to be ready to fight or ready to escape. Our heart rate accelerates and blood circulation is directed more to the muscles than to the rest of the body,
In a stressful state, the production of insulin antagonists, adrenaline, noradrenaline, and eventually cortisol, is accelerated. This usually causes blood sugar to rise in diabetics. hormones such as glucagon and cortisol are secreted during stress. These hormones increase the level of sugar in the blood.blood pressure may rise and anxiety and insomnia may occur. Studies show that stress also causes type 2 diabetes, which can very well come on even if you are type one. In this case, the insulin has a weak effect, ie normal insulin levels are no longer enough.
A relaxed life attitude is the best way to avoid stress, but carelessness is not inherent in everyone. Therefore, one must learn to accept that stress is part of life and try what is the best way for oneself to break it down so that the situation does not prolong.
Stress is often not completely eliminated, but it can be alleviated. Listening to music, moving around in nature, various relaxation exercises and exercise relieve stress. The most important thing, however, is the support of another person.
One study showed that exercise, relaxation and meditation significantly reduced stress and blood sugar in students.exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes.
6.Eat foods rich in chromium and magnesium
High blood sugar levels and diabetes have also been linked to micronutrient deficiencies.
Examples include the mineral deficiencies of chromium and magnesium.
Chromium is involved in the metabolism of carbohydrates and fats. It also helps control blood sugar and a lack of chromium can predispose you to carbohydrate intolerance.
However, the mechanisms behind this are not fully understood. Studies also show mixed results.two studies in diabetic patients have shown that chromium has beneficial effects on long-term blood sugar control. However, another study showed no benefit.Foods high in chromium include egg yolks, whole grain products, high bran cereals, coffee, nuts, green beans, and broccoli.
Magnesium has also been shown to have a beneficial effect on blood sugar levels, and a magnesium deficiency was associated with a higher risk of developing diabetes.
Magnesium seems to be of special importance when it comes to maintaining balanced blood sugar. Deficiency of this mineral is associated with an increased risk of diabetes, and one study showed that people with the highest magnesium intake are 47 percent less likely to develop diabetes. Magnesium supplementation has been shown to lower blood sugar and improve insulin sensitivity. The point of consuming a lot of foods rich in magnesium — leafy green vegetables such as spinach and Swiss chard, pumpkin seeds, almonds, black beans, dark chocolate and avocado — is generally smart, because magnesium plays a role in over 300 biochemical reactions in the body. Don’t bother with some chromium-rich foods, like broccoli, barley and oats, while you’re here.
In one study, the risk of developing diabetes was reduced by 47% in people who consumed the most magnesium.
However, if you already eat a lot of foods rich in magnesium, you probably won’t benefit from supplements.
Foods high in magnesium include dark leafy vegetables, whole grains, fish, dark chocolate, bananas, avocados, and beans.
7.Drink water and stay hydrated
Drinking enough water can help keep your blood sugar levels within healthy limits. water helps the body eliminate excess glucose from the blood, it decreases the risk of dehydration (slightly higher in diabetes) and reduces the risk of hyperglycaemia.
In addition to preventing dehydration, it helps your kidneys to flush excess sugar from the blood through urine.
An observational study showed that people who drink more water are less likely to develop high blood sugar.
Drinking water rehydrates the blood regularly, lowers blood sugar levels and reduces the risk of diabetes
Keep in mind that water and other non-calorie drinks are best. Sugary drinks raise blood sugar, speed up weight gain and increase the risk of diabetes.
The ideal is to drink 8 glasses of water per day for women and 10 glasses for men. “You can add a squeeze of lemon juice , it’s good!” emphasizes the doctor.
8.Get enough quality sleep
Getting enough sleep is a good thing and is necessary for good health.
Poor sleep habits and lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain.
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these factors play an important role in blood sugar control.
In addition, good sleep is both quantitative and qualitative. It is best to get enough sleep every night.
9.Monitor your blood sugar
“What gets measured gets managed.”
To know how to lower blood sugar, you need to understand what the norm is. Values from 3.3 to 5.5 mmol / l on an empty stomach are considered normal in a healthy person. The glucometer will help to find out the level — the device of the small size which in 5 seconds measures sugar level in 1 drop of blood, or result of the analysis of blood. If your fasting levels are higher than normal and you notice symptoms of diabetes — be vigilant! To confirm the diagnosis of diabetes, you need to donate blood from a vein in the laboratory. Glucometer readings are not suitable for diagnosis — only for home self-monitoring.
Measuring and monitoring blood sugar levels can also help you control them.
For example, keeping track helps you determine whether you need to adjust your meals or your medications.it will also help you find out how your body reacts to certain foods.
Try to measure your levels every day and keep track of the numbers in a journal.
10.Increase your fiber intake
fiber is one of the diabetic’s best allies because it helps regulate the level of sugar in the blood (blood sugar). Fiber slows down the digestion of carbohydrates and the absorption of sugar. For these reasons, it promotes a more gradual rise in blood sugar.
Also, the type of fiber you eat can play a role.
There are two types of fiber: insoluble and soluble. While both are important, soluble fiber has been shown to specifically lower blood sugar.Special mention to soluble fibers which attract water and form a good “gel” for the metabolism because it traps some of the carbohydrates and fats. Plus, a diet high in fiber may help manage type 1 diabetes by improving blood sugar control and reducing drops in blood sugar.
Foods high in fiber include vegetables, fruits, legumes, and whole grains.
The recommended daily intake of fiber is around 25 grams for women and 38 grams for men. This works out to about 14 grams per 1,000 calories.
In addition, they prevent snacking between two meals, which does not restart the production of insulin and they help the body to respond better to carbohydrates.
11.Try apple cider vinegar
Cider vinegar is a natural product that has been used for many therapeutic purposes for centuries. While its use in the kitchen is probably best known, several cultures appreciate this product because of its high levels of essential nutrients and active ingredients. apple cider vinegar has many benefits for your health.
It promotes the drop in fasting blood sugar, possibly by reducing its liver production or by increasing its use by cells.In addition to all the miraculous properties, apple cider vinegar helps control diabetes.
Diabetes develops when the body loses its ability to regulate blood glucose, either because it becomes resistant to insulin or because insulin production slows down.
The nutrients found in apple cider vinegar have been found to reduce and treat diabetes by optimizing insulin action and controlling blood sugar levels.
One of the most studied features of apple cider vinegar is its ability to regulate blood sugar in diabetic patients. This is interesting information, and researchers say it could be key to controlling this disease.
What’s more, studies show that vinegar significantly influences your body’s response to sugars and improves insulin sensitivity.
To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.
However, it is important to consult your doctor before taking apple cider vinegar if you are already taking medicines that lower blood sugar levels.
12.Experience with cinnamon extract
Cinnamon is known to have many health benefits.
On the one hand, it has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level.Insulin is one of the key hormones that regulates metabolism and energy utilization.It is also important for transporting blood sugar from your bloodstream to your cells.
The problem is that many people are resistant to the effects of insulin.
This is known as insulin resistance, a hallmark of severe conditions such as metabolic syndrome and type 2 diabetes.the good news is that cinnamon can significantly reduce insulin resistance and help this important hormone in its work
By increasing insulin sensitivity, cinnamon can lower blood sugar levels, which will be discussed in the next chapter.
Studies show that cinnamon can also lower blood sugar levels by 29%.
It slows down the breakdown of carbohydrates in the digestive tract, which moderates the rise in blood sugar after a meal.
Cinnamon also works the same way as insulin, but at a much slower rate.
An effective dose is 1 to 6 grams of cinnamon per day, or about 0.5 to 2 teaspoons.
However, definitely don’t take more than that, as too much cinnamon can be harmful.
13.Eat fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar.Fenugreek is a plant that grows in parts of Europe and Western Asia. The leaves are edible, but the small brown seeds are famous for their use in medicine
Numerous studies have shown that fenugreek can effectively lower blood sugar in diabetics. It also helps lower fasting blood sugar and improve glucose tolerance.
Fenugreek seeds can be beneficial for people with diabetes. Seeds contain fiber and other chemicals that can slow down the body’s digestion and absorption of carbohydrates and sugars.
Seeds can also help improve the body’s use of sugar and increase the amount of insulin released.few studies support fenugreek as an effective treatment for certain conditions. Many of these studies focus on the ability of seeds to lower blood sugar in people with diabetes.
How to use
Another very small one suggests that the use of bakery products, such as bread made from fenugreek flour although not that popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also make fenugreek flour or infuse it into tea.dose of 10 grams of fenugreek seeds soaked in hot water could help control type 2 diabetes., may reduce insulin resistance in people with type 2 diabetes
Fenugreek seeds are also considered one of the safest herbs for diabetes.noted a moderate decrease in fasting glucose using fenugreek taken as a supplement.
The recommended dose of fenugreek seeds is 2 to 5 grams per day. If you want to try it out.Fenugreek seeds have a bitter, nutty taste. They are often used in spice blends. Indian recipes use them in curries, pickles and other sauces. You can also drink fenugreek tea or sprinkle fenugreek powder on yogurt.
Risk of fenugreek
Pregnant women should not use fenugreek as it may cause uterine contractions. It is noted that there is insufficient information on the safety of fenugreek for women who are breastfeeding, and that women with hormone-sensitive cancer should not use fenugreek.
Berberine is the active component of a Chinese herb that has been used to treat diabetes for thousands of years.berberine is a natural supplement that helps in the treatment of diabetes.
If you are looking for something natural to calm down the heart and metabolism, it is worth learning about barberry. Its properties have been used for thousands of years. Barberry is one of the few supplements that is as effective as the drug.The most valuable ingredient found in barberry is berberine , which accumulates primarily in the root of the bush. It is a yellow alkaloid, found mostly in leaves. It exhibits a wide spectrum of activity.
Berberine has been shown to help lower blood sugar levels and improve the breakdown of carbohydrates for energy.barberry has been tested in many different studies. In one of the experiments confirming the effectiveness of its action, it was proven that it lowers cholesterol ,average blood glucose level. The study showed a reduction in cholesterol and triglycerides.
Additionally, berberine may be as effective as some drugs that reduce blood sugar levels. This makes it one of the most effective supplements for people with diabetes or prediabetes.many studies show that barberry can significantly lower blood sugar levels in people with type 2 diabetes . Its effectiveness is compared to the popular drug metformin. Metformin is an oral anti-diabetic drug that reduce the blood sugar level.
Barberry appears to work through many different mechanisms.
• It reduces the production of sugar in the liver
• Increases glycolysis, helping the body to break down sugars in its cells.
• Reduce insulin resistance, making blood sugar-lowering insulin more effective.
• Increases the number of beneficial bacteria in the gut.
Additionally, research shows that barberry reduces cholesterol and triglycerides while increasing HDL (“good”) cholesterol. In the long term, it may reduce the risk of heart disease. This action is visible when it is combined with lifestyle changes.
Also, it can have side effects. Cases of diarrhea, constipation, gas and abdominal pain have been reported.Barberry should not be used by pregnant women
15.Implement portion control
Portion control helps regulate calorie intake and can lead to weight loss.exercising portion control can be particularly useful for man and woman with diabetes and can help us to manage calorie intake — important for those of us carrying extra body weight and Manage carbohydrate intake
Keeping to sensible portion sizes will support in managing calorie intake and this also has benefits for blood glucose control It is well noted that wide waist size is associated with decreased sensitivity to insulin. So keeping portion sizes under average can help keep calorie intake under control,
Having a good grasp of portion sizes is needed in order to be able to count carbohydrate intake. monitoring portion sizes of foods that contain carbohydrate can assist you to ensure you are not having in more carbohydrate than your body “in co-operation with any medication you take” can cope with.
As a result, controlling your weight promotes healthy blood sugar levels and lowers your risk for type 2 diabetes.Tracking your portion sizes also helps reduce calorie intake and spikes in blood sugar.
Here are some helpful tips for controlling portions:
Measure and weigh portions.
Use smaller plates.
Read food labels and check portions.
Eat slowly.
Avoid unconscious eating
Beating compulsive eating
16.Use blackberries
Berries can be eaten with type 2 and type 1 diabetes? You can eat only those with low carbohydrate content, but a lot of vitamins and fiber. berries are filled with vitamins and trace elements, which means they are already useful. However, it should be remembered that they contain a lot of carbohydrates, which in diabetes should be minimized. So, what berries are possible for type 2 and type 1 diabetes?
here some berries useful for it
1.High content of dietary fiber in strawberries makes strawberries useful in diabetes. It should be noted that strawberries are also shown in type 2 diabetes
2.Cherries are low in carbohydrates and a lot of useful substances that strengthen the body. The peculiarity of cherries is that they contain coumarin, which thins the blood and reduces the risk of blood clots.
3.Sea buckthorn is low in calories and contains a minimum of carbohydrates. Glycemic index — 30. Therefore, the berry is considered dietary and is indicated for type 2 diabetes. This wonderful product is an excellent prophylactic for strokes and joint diseases.
4.Viburnum in diabetes is not inferior to raspberries in its benefits. Medicine recognizes it as one of the best in diabetes.
Viburnum is rich in amino acids, trace elements and oils. With diabetes, the heart, eyes, kidneys, and blood vessels suffer greatly.
5. Cherries do not allow a sharp rise in sugar levels Due to the low GI (22),. And its low caloric content (86 kcal) will not allow the patient to replenish. Therefore, cherries are recommended for type 1 diabetes.
