How to Lower Blood Sugar Levels: 8 Simple and Natural Ways
The Lunar New Year is just around the corner, and it’s hard to resist indulging in delicious sweet treats during the festive season. This can cause blood sugar levels to rise, that is why knowing how to lower blood sugar levels maybe helpful during this time of the year. In this article, we’ll explore 10 easy and natural ways to manage blood sugar levels right from the comfort of your home. Let’s keep the celebrations sweet and healthy!
When Should You Lower Blood Sugar Levels
Maintaining healthy blood sugar levels is essential for overall well-being. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a normal fasting blood sugar level should be below 99 milligrams per deciliter (mg/dL) ̣(1). For individuals with diabetes, the focus isn’t on reaching a single number but on managing blood sugar within a healthy range (2).
Blood sugar levels naturally fluctuate throughout the day. They tend to rise after eating and settle within about an hour, reaching their lowest point before breakfast. The American Diabetes Association suggests that people with diabetes aim for blood sugar levels between 80 and 130 mg/dL before meals and under 180 mg/dL within two hours after eating (3).
Hyperglycemia, or consistently high blood sugar, occurs when fasting blood sugar levels exceed 125 mg/dL or rise above 180 mg/dL two hours after a meal. If you're looking for ways to lower blood sugar levels, understanding these ranges can help guide your health decisions (4).
How to lower blood sugar levels
There are plenty of simple and effective ways to lower blood sugar levels right at home with just a little effort. But how do you lower blood sugar levels? Let's dive into 8 easy, practical tips that you can start doing today to help lower your blood sugar levels!
Stay Active to Lower Blood Sugar Levels
Many people wonder can exercise lower blood sugar levels? Regular exercise is a great way to manage your weight and improve insulin sensitivity. When your body becomes more sensitive to insulin, your cells can better use the glucose in your bloodstream, helping to lower blood sugar levels naturally (5).
Exercise also allows your muscles to use blood sugar as energy during activity and muscle contractions. Even if you’re short on time, shorter workout sessions can still make a big difference. For example, aim for three 10-minute sessions a day, five days a week, to reach a total of 150 minutes of activity.
Some effective exercises to help lower blood sugar levels include:
Weightlifting
Swimming
Running
Cycling
Dancing
Hiking
Staying active doesn’t have to be complicated. Find activities you enjoy and build them into your routine to keep your blood sugar levels in check while improving your overall health.
Add Cinnamon to Your Diet to lower blood sugar levels
Is cinnamon good to lower blood sugar levels? The answer is YES! Cinnamon isn’t just a delicious spice, it’s also known for its potential to help lower blood sugar levels. It supports blood sugar management by enhancing insulin sensitivity, slowing carb digestion, and reducing blood sugar spikes after meals (6).
Packed with antioxidants, cinnamon helps combat oxidative stress, which can contribute to chronic conditions like type 2 diabetes. Including cinnamon in your diet is a simple and flavorful way to support healthy blood sugar levels (7).
Eat Foods Rich in Chromium and Magnesium to lower blood sugar levels
Micronutrient deficiencies, such as low chromium and magnesium levels, are linked to high blood sugar and diabetes.
Chromium plays a key role in carb and fat metabolism and supports insulin function, which helps to low blood sugar and glucose level and regulate them effectively. Foods high in chromium include lean meats like beef, chicken, and turkey, as well as whole grains, green beans, apples, and almonds (8).
Magnesium is equally important for maintaining healthy blood sugar levels. Diets rich in magnesium have been shown to lower the risk of diabetes and support the ability to lower blood sugar levels. Low magnesium levels, on the other hand, can lead to insulin resistance. Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet to naturally support blood sugar management and lower blood sugar levels (9).
Get Enough Quality Sleep to Lower Blood Sugar Levels
Poor sleep habits can negatively impact blood sugar levels and insulin sensitivity, increasing the risk of type 2 diabetes. Sleep deprivation also raises cortisol levels, which can disrupt blood sugar management and make it harder to lower blood sugar levels, while boosting appetite and leading to weight gain (10).
Adults should aim for 7–8 hours of quality sleep each night to help lower blood sugar levels (if it is needed) and improve overall health. To improve your sleep, try these tips (11):
Stick to a regular sleep schedule.
Avoid caffeine and alcohol before bedtime.
Stay active during the day.
Limit screen time before sleeping.
Keep your bedroom cool and comfortable.
Prioritizing quality rest is a simple and effective way to support healthy blood sugar levels and lower blood sugar levels naturally.
Eat Foods High in Vitamin B to Support Blood Sugar Levels
Certain B vitamins may play a role in managing blood sugar and protecting against diabetes-related complications:
Vitamin B1 (Thiamine): Some studies suggest that thiamine can help improve blood sugar and insulin levels in people with diabetes (12).
Vitamin B6: This vitamin supports glucose metabolism and may reduce the risk of complications associated with diabetes (13).
Vitamin B2 (Riboflavin): Riboflavin helps the body convert food into glucose for energy. Research shows it may help lower fasting blood sugar levels and reduce complications in people with diabetes (14).
Including foods rich in these B vitamins such as whole grains, eggs, dairy products, lean meats, and leafy greens can be a simple and natural way to support healthy blood sugar level and help lower blood sugar levels.
Drink Water to Lower Blood Sugar Levels
Staying hydrated by drinking enough water is an easy way to help maintain healthy blood sugar levels. Water not only prevents dehydration but also supports your kidneys in flushing out excess sugar through urine.
A 2021 review of studies found that people who drank more water had a lower risk of high blood sugar levels (15). By staying hydrated, you can help lower blood sugar levels and reduce the risk of developing diabetes. Water helps your kidneys filter out excess sugar. The more hydrated you are, the more urine your body produces, which helps remove sugar.
Make water your drink of choice instead of sugary beverages like soda and juice to support better blood sugar management.
Implement Portion Management to Lower Blood Sugar Levels
Controlling portion sizes can help regulate calorie intake, support healthy weight management, and lower blood sugar levels by maintaining stable glucose levels. By managing how much you eat, you can reduce the risk of developing type 2 diabetes and avoid blood sugar spikes.
Here are some easy ways to manage portion sizes:
Eat slowly to give your body time to signal when you're full.
Measure and weigh your food to ensure proper serving sizes.
Keep a food journal to track your meals and portions.
Use a food-tracking app to monitor your intake easily. By being mindful of portion sizes, you can lower blood sugar levels and better control your health.
Support Healthy Blood Sugar Levels with Supplement
If you struggle to prepare meals that help support lower blood sugar levels and keeping it stable, adding supplements to your daily routine is a convenient solution. Supplements can help you get the good nutrients without the extra effort of meal prep.
Wealthy Health Maxi Blood Sugar Balance Tablets are designed with a blend of traditional herbal ingredients and scientific research. This supplement combines powerful ingredients like:
Cinnamon
B vitamins (B1, B2, B6), Nicotinamide, Folic Acid
Minerals such as Chromium and Magnesium
Amino acids ̣̣(Levocarnitine, Taurine, Glutamine)
These ingredients work together to help support healthy blood sugar levels in adults. With this scientifically-backed formula, taking just one tablet a day makes it easier to manage your blood sugar and stay on track with your health goals.
Reminder, vitamin and mineral supplements should not replace a balanced diet. If symptoms persist, talk to your health professional. Always read the label and follow the directions for use.
How long does it take to lower blood sugar levels
After eating a meal or snack, your blood sugar naturally rises. In a healthy person, insulin works to lower blood sugar levels and bring them back to normal within about two hours. However, for individuals with untreated diabetes, blood sugar may remain elevated even two hours after eating, while it would typically return to normal within that time frame for someone without diabetes. This indicates that the body is either not producing enough insulin or is not using it properly, which increases the risk of developing diabetes.
To help insulin function effectively, it's important to avoid overeating and prevent obesity. Understanding which foods cause gradual increases in blood sugar, rather than sharp spikes, can be crucial for maintaining healthy blood sugar levels. By incorporating this knowledge into your daily routine, you can lower blood sugar levels, reduce the risk of obesity, and support your overall health.
The bottom line is, there are many simple and effective ways to lower blood sugar levels. The key is to pay attention to your health and make small changes to your routine. Alongside this, thorough research and understanding are crucial before making any decisions on health practices or supplements. By staying informed and consistent, you can support your blood sugar levels naturally and live a healthier, more balanced life. Start today, and take the first step toward a healthier you!
References
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National Institute of Diabetes and Digestive and Kidney Diseases (2016). Symptoms & Causes of Diabetes | NIDDK. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at: https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes.
American Diabetes Association (2024). The big picture: Checking your blood glucose. [online] diabetes.org. Available at: https://diabetes.org/living-with-diabetes/treatment-care/checking-your-blood-sugar.
Battocchio, K. (2022). Hyperglycaemia – Symptoms, Risks and Management. [online] Diabetes Australia. Available at: https://www.diabetesaustralia.com.au/blog/hyperglycaemia/.
Richter, E.A., Sylow, L. and Hargreaves, M. (2021). Interactions between insulin and exercise. Biochemical Journal, 478(21), pp.3827–3846. doi:https://doi.org/10.1042/bcj20210185.
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National Institutes of Health (2022). Magnesium. [online] National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
Reutrakul, S. and Van Cauter, E. (2018). Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism, 84(84), pp.56–66. doi:https://doi.org/10.1016/j.metabol.2018.02.010.
National Heart, Lung, and Blood Institute (2022). How Sleep Works - How Much Sleep Is Enough? | NHLBI, NIH. [online] www.nhlbi.nih.gov. Available at: https://www.nhlbi.nih.gov/health/sleep/how-much-sleep.
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