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25 January 2021

15 easy ways to lower blood sugar levels naturally

 

High blood sugar occurs when the sugar in the body cannot be effectively transported from the blood to the cells.

When left unchecked, this can cause diabetes.

In a 2012 study, it was reported that -14 of adult Turks had Type 2 diabetes and -38 were classified as prediabetic (1).

This means that of Turks are either diabetic or prediabetic.

Here are 15 easy ways to lower your blood sugar levels naturally: 

1. Exercise Regularly

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Regular exercise to lose weight provides and increases your insulin sensitivity.

 

Increased insulin sensitivity means your cells use the sugar available in your bloodstream better and more effectively.

Exercise also helps your muscles use sugar in the blood to contract energy and muscles.

If you have problems controlling your blood sugar, you should routinely have your levels checked. This helps you learn how to react to different activities and saves your blood sugar level from being too low or too high (2).

Types of exercises that are good; weight lifting, brisk walking, running, cycling, dancing, walking, swimming and more.

The result: Exercising increases insulin sensitivity and helps your muscles collect sugar in the blood. This can help reduce blood sugar.


2. Check Your Carbohydrate Intake

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Your body breaks carbohydrates into sugar (mostly glucose), and then insulin carries sugar into cells.

 

When you consume too many carbohydrates or have problems with insulin function, this process fails and glucose levels in the blood increase.

But there are a few things you can do for this:

The World Health Organization recommends controlling carbohydrate intake by counting carbohydrates or by using the food exchange system (3).

Some studies have also shown that these methods will help you plan your meals appropriately so you can control blood sugar (4, 5).

Many studies also show that low-carb diets it helps to lower blood sugar levels and also prevents sudden rise in blood sugar (6, 7, 8, 9).

Moreover, low-carb diets It also helps control blood sugar levels in the long term (10).

Result: Carbohydrates are broken down into glucose, which increases blood sugar levels. Reducing carbohydrate intake helps blood sugar control. 


3. Increase Your Fiber Intake

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Fiberslows carbohydrate digestion and sugar absorption. For this reason, it can help increase blood sugar increase more stable and controlled.

 

Also, the type of fiber you consume can play an important role.

There are two types of fiber: Insoluble and insoluble. While both are important, soluble fiber has been specifically shown to be lower blood sugar levels (11, 12, 13).

In addition, high fiber dietalso helps control type 1 diabetes by improving blood sugar control and reducing blood sugar (13, 14).

Foods that are high in fiber; vegetables, fruits, pulseare whole grains.

The recommended daily fiber intake is 25 grams for women and 38 grams for men. This is every 1000 calorie means about 14 grams (15).

ResultEating some fiber may help control blood sugar; soluble fiber foods are the most effective.


4. Drink Water and Do Not Stay Thirsty

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Increased fluid consumption is a key factor for reducing blood sugar levels. During fluid loss vasopressin hormone causes your lungs to produce blood sugar and increase the amount of blood sugar (16, 17, 18).

 

Your kidneys then try to get rid of this excess blood sugar through urea, and this process is yours. That causes you to lose.

Drinking regular water allows blood to return to the amount of water it should be, reducing blood sugar levels and reducing the risk of diabetes (16, 17, 18, 19).

Remember that water and other non-calorie drinks are the best. Drinks flavored with sugar increase blood glucose, gain weight and increase the risk of diabetes (20, 21).

Result: Not being dehydrated can reduce the amount of blood sugar and help prevent diabetes. Water is the best. 


5. Applying Portion Control

 
Portion control helps regulate calorie intake and can result in weight loss (22, 23, 24).

 

So controlling your weight allows you to have healthy blood sugar and reduces the risk of developing a second type of diabetes (22, 23, 25, 26, 27, 28).

Keeping track of your portions also helps reduce calorie intake and subsequent blood sugar storage (23, 24).

Here are some tips that can help you control your portions:

  • Measure and weigh your portions
  • Use smaller plates
  • Stay away from eat-like restaurants as much as you can eat
  • Read food labels and check their portions
  • Keep a food diary
  • Slow and digesting yIy

Result: The more control you have on your portions, the more control you will have on your blood sugar.

6. Choose Foods with a Low Glycemic Index

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

There is no doubt that carbonated drinks contain "empty" calories.

 

Certainly protein, amino acid, vitamin, mineral, antioxidant or no essential nutrients such as fiber.

Except for the negative additions of excess sugar to your diet and unnecessary calories no contribution absent.

Result: Sugary and carbonated beverages should be regarded as an "unnecessary" calorie source since they contain no essential nutrients.


7. Check Your Stress Level

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Stress can affect your blood sugar levels (36, 37).

 

Hormones such as glucagon and cortisol are secreted during stress. These hormones cause your blood sugar level to increase (38, 39).

One study has shown that exercise, relaxation and meditation significantly reduce stress and lower blood sugar levels for students (40).

Exercise, yoga and awareness-based stress reduction Relaxation methods, such as, can correct problems with insulin secretion in chronic diabetes (40, 41, 42, 43, 44).

Result: Controlling your stress level with relaxation methods such as exercise and yoga will help you control your blood sugar. 


8. Track Your Blood Sugar Level

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

"What is measured can be managed."

 

Measuring and monitoring your blood sugar level also helps you control it. 

For example, keeping track helps you determine whether you need to make adjustments to your meals or medications (31).

It will also help you find out how your body reacts to certain foods (45, 46).

Try to measure your blood sugar level daily and keep track of numbers daily.

Result: Checking your sugar and keeping track of it every day will help you regulate your food and medication to lower your sugar level.


9. Get Enough Sleep

 
For the first time, sugar consumption was associated with heart disease in the 60s and 70s (3839).

 

Since then, sugary drinks are known to be one of the main factors in cardiovascular diseases.

These come with blood sugar, blood triglyceride, low-density lipoprotein (LDL) and many other ailments (1640).

According to a recent experiment on humans, she found a link between diabetes consumption and heart disease in women, men and young people (414243444546).

According to a study that lasted for 20 years and over 40,000 men, a canned beverage consumed daily increased compared to those who did not consume the risk of heart attack, or die from a heart attack (47).

Result: The link between sugar consumption and heart disease has been found long ago. Since then, this connection has been proven by experiments. 

10. Eat Foods Rich in Chromium and Magnesium

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

High blood sugar levels and diabetes are also associated with micronutrient deficiency (31, 52).

 

Insufficient chromium and magnesium minerals are examples.
It is related to chromium, carbohydrate and fat metabolism. It also helps control blood sugar levels, and a lack of chromium can make you indigestible to carbohydrates (53, 54, 55). 

However, the mechanism behind them is not fully known. Research gives different results.

Two studies of diabetes patients have shown that chromium is beneficial for long-term blood sugar control. However, another study showed no benefit (55, 56, 57).

Some of the foods rich in chromium; egg yolk, whole wheat products, high quality whole wheat cereals, coffee, green beans, broccoli and meat.

Some of the foods rich in magnesium are dark green leafy vegetables, whole grains, the fish, black chocolate, banana, alligator pear and beans.

Result: Regularly consuming foods rich in chromium and magnesium can help prevent nutrient deficiency and reduce blood sugar problems.


11. Try Apple Vinegar

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Apple cider vinegar has many benefits for your health.

 

It increases the amount of blood sugar used by cells and reduces production by the liver (62, 63, 64).

What's more, studies show that vinegar significantly affects your body's response to sugar and improves insulin sensitivity (63, 65, 66, 67, 68, 69).

You can add apple cider vinegar to your diet as a salad dressing or by mixing 2 teaspoons with water.

However, if you are still taking medications that lower blood sugar, it is important to check with your doctor before taking apple cider vinegar.

Result: Adding apple cider vinegar to your diet can benefit your body in many ways, including lowering blood sugar.


12. Cinnamon Extract Experimentn

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Cinnamon is known for its many health benefits.

 

In particular, at the cellular level, it has been shown to improve insulin sensitivity by reducing insulin resistance (70, 71).

Studies also show that cinnamon reduces blood sugar levels by up to (72, 73, 74).

It slows down the division of carbohydrates in the digestive tube, reducing the amount of blood sugar entering the cell after a meal (75, 76).

Although cinnamon is also at a much lower rate, it exhibits a similar behavior to insulin (77).

The effective dose is 1-6 grams or 0.5-2 teaspoons of cinnamon per day (78).

However, never consume more than this. Because too much cinnamon consumption, damagemay be.

Result: Cinnamon has been shown to reduce fasting blood sugar and improve insulin sensitivity.


13. Try the barber

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Berberine is the active ingredient of Chinese herb, which has been used for the treatment of diabetes for thousands of years.

 

Berberine has been shown to help lower blood sugar levels and increase the breakdown of carbohydrates for energy (79, 80, 81).

Moreover, berberine can be as effective as some blood sugar-lowering drugs. This makes it one of the most effective supplements for diabetic and prediabetic (79, 82).

However, many mechanisms behind its effects are still unknown (81, 83).

In addition, it can cause some side effects: diarrhea, constipation, stomach gas, abdominal pain, etc. (84).

Known dosage protocol; 500 mg each day before meals. 1,500 mg to be taken as.

Result: Berberine works well in lowering blood sugar levels and can help control diabetes. However, it can also have some digestive side effects. 


14. Eat Fenugreek Seeds 

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

Berberine is the active ingredient of Chinese herb, which has been used for the treatment of diabetes for thousands of years.

 

Berberine has been shown to help lower blood sugar levels and increase the breakdown of carbohydrates for energy (79, 80, 81).

Moreover, berberine can be as effective as some blood sugar-lowering drugs. This makes it one of the most effective supplements for diabetic and prediabetic (79, 82).

However, many mechanisms behind its effects are still unknown (81, 83).

In addition, it can cause some side effects: diarrhea, constipation, stomach gas, abdominal pain, etc. (84).

Known dosage protocol; 500 mg each day before meals. 1,500 mg to be taken as.

Result: Berberine works well in lowering blood sugar levels and can help control diabetes. However, it can also have some digestive side effects. 


15. Lose Some Weight

 

15 easy ways to lower blood sugar levels naturally - GÜÇLÜYAŞA

It is not difficult to predict that having a healthy weight will improve your health and prevent future health problems.

 

Weight control also provides healthy blood sugar levels and has been shown to reduce the risk of developing diabetes (22, 23, 24, 25, 26).

Even a %7 reduction in body weight can reduce the risk of developing diabetes and be more effective than drug therapy (90).

Moreover, these reduced risks can be sustained over the years (91, 92, 93).

You should also be aware of your waist width, as this is perhaps the most important weight-related factor in assessing your diabetes risk.

90 cm or more for women, 100 cm or more for men have been associated with an increased risk of insulin resistance, high blood sugar levels, and type 2 diabetes (94).

Having a healthy waist measurement may be even more important than your total weight (94).

Result: Maintaining a healthy weight and healthy waist width will help you maintain normal blood sugar levels and reduce the risk of having diabetes.


Last word

Be sure to discuss this with your doctor before trying a new product or changing your lifestyle.

 

This is even more important if you have a problem with blood sugar control or if you are taking medications to lower your blood sugar level.

As it is said, if you are diabetic or have problems with blood sugar control, you should start doing something about this as soon as possible.

 

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