HOW TO LOWER BLOOD SUGAR NATURALLY: 10 EASY TACTICS

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? BLOG SIGN IN January 06, 2021 / Maoyue
(A da) Wang
HOW TO LOWER BLOOD SUGAR NATURALLY 10 EASY
TACTICS
Blood sugar refers to the amount of glucose in
your blood, and it fluctuates throughout the
day. When you eat carbohydrates, your body breaks
this down into sugar, and your blood sugar will
rise. It 's not just food that can affect your
blood sugar inactivity, stress, and infection
can also affect your sugar metabolism. Let's dive
into the helpful ways to lower blood glucose
naturally. T he Importance of Maintaining
Healthy Blood Sugar Levels Why is it important
to pay attention to maintaining healthy blood
sugar levels? For people with diabetes,
unmanaged high blood glucose can be harmful,
damaging your kidneys, nerves, heart, and
eyes. To prevent these complications, blood sugar
levels must be kept within a normal range. A
blood glucose meter is an excellent tool for
people with diabetes to monitor their blood
sugar levels. By monitoring blood sugar, you can
learn what causes it to go up or down. You can
then make adjustments in your meals, exercise,
and medication. Even if you don't have diabetes
or prediabetes, it 's still important to watch
your blood glucose to avoid glucose spikes and
crashes. Keeping blood sugar levels steady can
help you avoid feeling sluggish, irritable, and
craving sugary snacks throughout the day. How to
Lower Blood Sugar Naturally with Easy Tactics
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The first step in managing high blood sugar is to
make changes to diet and lifestyle. You can start
with simple changes to lower your blood sugar
naturally. Below are 10
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simple tactics try to incorporate one at a t ime
to see how each affects your blood glucose. As
always, make sure you consult with a healthcare
professional before making any major diet or
lifestyle changes. 1 . Consume Foods T hat
Lower Blood Sugar
Diets high in fiber can help lower blood sugar
naturally and have been linked to improved
glycemic control in people with diabetes and
prediabetes. This is because fiber slows down
digestion, which can help the body avoid blood
sugar spikes and crashes. Try these foods that
are high in fiber Nuts Avocados Leafy Greens
Broccoli Oatmeal Berries
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Check out this chopped rainbow salad with
multi-greens for a colorful way to include many
of these ingredients!
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2. Fill Up on Soluble Fiber
Fiber, especially soluble fiber, can help slow
the absorption of sugar, causing a more moderate
rise in blood sugar. Soluble fiber dissolves in
water and forms a gel-like material that slows
the digestion process. High-fiber foods are
usually rich in other nutrients as well, making
it a win-win to incorporate them into your
meals. Here are some examples of foods high in
soluble fiber Ve ge t able s carrots Fruit s
pears Whole grains oats Be ans and le gume
s black beans Nut s and se e ds
hazelnuts Refined grains or processed foods are
usually lower in fiber, so try to swap in
whole grains and less processed options whenever
possible. Try whole fruits instead of fruit
juices, and nuts or popcorn instead of chips or
baked goods. Also, don't forget to stay
adequately hydrated an increase in fiber can
cause digestive upset if you don't drink enough
water.
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3. Add Resistant Starch to Your Diet
Resistant starch is a type of starch that is not
digested in the stomach or small intestine.
Because it 's not digested, it does not raise
glucose levels. Instead, resistant starch acts
as an energy source for gut bacteria, and
promotes beneficial bacteria growth within the
gut microbiome. The amount of resistant starch in
foods varies depending on ripeness and
preparation methods. As bananas ripen, the
amount of resistant starch decreases. Some
starches develop higher levels of resistant
starch if allowed to cool after cooking. Try
incorporating these sources of resistant starch
into your next meal Green bananas,
plantains Beans Peas Lentils Oats and
barley Cooked and cooled rice This caprese lentil
and spinach salad is full of hearty lentils, and
is a delicious way to increase your intake of
resistant starch.
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• . Add More Electrolytes Into Your Diet
• Electrolyte imbalance often occurs with high
  blood glucose. As your body tries to remove
  the extra sugar in your blood, it will increase
  water use. With more frequent urination, your
  body loses water and electrolytes. Electrolytes
  need to be maintained in balance for your body
  to function. Including more natural sources of
  electrolytes in your diet can help to prevent
  any further imbalance.
• Fruits and vegetables are naturally high in
  electrolytes, and contain other health
  benefits like fiber. The USDA recommends that
  adults eat at least 1½ to 2 cups per day of
  fruit and 2 to 3 cups per day of vegetables as
  part of a healthy eating pattern.
• Drink More Water

Water is the best beverage choice because it
contains zero carbohydrates or calories, so it
does not affect blood sugar. Here are some t ips
to include more water in your day Use a st raw
this makes drinking water in small sips easier
and prevents the bloated feeling of drinking too
much water at once. Try a wat e r t racking app
there are apps that give you reminders to drink
water throughout the day. People often don't
drink water until they feel thirsty a reminder
will help you remember that you need to
drink. Swap swe e t e ne d be ve rage s for unswe
e t e ne d If you are used to drinking sugary
drinks, gradually ease yourself into drinking
just water. Here are some great
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examples of alternatives to sugary drinks, such
as seltzer water and infused water with citrus
fruits.
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6. Eat Smaller, More Frequent Meals
It 's recommended that people with diabetes eat
4-5 small meals per day rather than larger
meals. A simple way to control portions is to use
the Diabetes Plate Method. Start with a 9- inch
plate or similar size. Make half the plate
non-starchy vegetables, one quarter lean
protein, and the rest whole grains or starchy
vegetables. For snacks, try to buy
individually packed snacks or pre-portion your
own, such as a cup of yogurt, cheese sticks, or
a small apple. For a more decadent treat that's
still nutritionally balanced, try this sunflower
butter strawberry toast. 7. Make it a Priority
to Eat Breakfast
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We often dont feel hungry first thing in the
morning, or dont have t ime to make a meal.
Then when lunchtime comes, you find yourself
starving for food and you end up eating a huge
meal. Studies show that skipping breakfast
corresponds to higher blood glucose levels.
Moreover, it can affect your blood glucose level
for the entire day. Starting your day with a
healthy, fiber and protein-rich breakfast will
help regulate blood sugar and keep you feeling
your best throughout the day. Breakfast doesn't
have to be complicated. It can be as easy as an
egg on whole grain toast, or mixed berries with
high-protein yogurt and nuts. Check out this
unique spin on a classic avocado superfood
toast . 8. Increase Your Movement and Exercise
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Exercise can help improve blood glucose control
in the long run (no pun intended), improve your
insulin sensitivity, and reduce insulin
resistance. Moreover, it can help reduce
stress and feelings of depression, which also
bring down your blood sugar. Either aerobic or
resistance training can improve glycemic control.
However, a combination of both can lead to the
greatest improvement. Insulin sensitivity is
heightened for seven to 11 hours after exercise,
so be aware of hypoglycemia, a drop in blood
sugar that can cause dizziness, nausea, or more
serious effects. To maximise muscle recovery
after your workout, try to consume a snack high
in protein with moderate carbohydrates to
replenish energy and muscle stores. 9. Aim to
Get 7 9 Hours of Sleep Each Night
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Insufficient sleep is related to a higher risk
of type 2 diabetes. The CDC reports that even
one night of poor sleep can negatively affect
your body's insulin efficiency. Sleep loss is
also related to impaired glucose tolerance, so
optimizing sleep duration and quality may help
regulate your blood sugar. How much sleep should
you get? Studies have shown that both people who
sleep less than six hours and those who sleep
more than nine hours a night have a higher risk
of developing type 2 diabetes. Aim for between
seven and nine hours of sleep a night, and try
to be consistent. Some great t ips to improve
sleep are Dim lights 30 minutes before bed, and
make sure the room is dark when you go to
sleep. Turn off or mute your phone at night to
prevent disruptive noise, light, or vibrations
Try to have a consistent sleep schedule (this
includes weekends!) Include some exercise during
the day, at least one hour before bed. Exercising
too close to bedtime can make it hard for some
people to fall asleep. 10. Manage Your Stress
Levels
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When stressed, your body prepares itself with
extra glucose for emergency use. It does this
by changing hormones to decrease insulin
sensitivity and increase glucose release from
cells. This causes blood sugar to increase. By
managing your stress levels, you are also
helping your body regulate blood sugar. Finding
ways to relieve stress is vital to regulating
blood sugar. Everyone has different ways of
managing stress. If you dont know where to
start, you can try these simple steps to start
at home yoga. Studies show yoga practice may
improve blood glucose levels and type 2 diabetes
outcomes. T he Takeaway By lowering blood sugar
naturally, you are reducing the risk of type 2
diabetes and preventing complications such as
heart disease, vision loss, and kidney disease.
Start small by trying one of these t ips today,
and continue to incorporate them gradually into
your lifestyle. Simplify your meal planning, try
out some new exercises, stay hydrated, and
find ways to lower stress. With t ime and
perseverance, these small lifestyle changes
can add up to a large difference in your health.
Mao yue (Ada) Wang Dietetic Intern Maoyue (
Ada) Wang holds a Master of Nutrition Education
from Columbia University Teachers College. Ada
is originally from Beijing, China, and is
currently in a Dietetic Internship program on
the road to becoming a Registered Dietitian
Nutritionist ( RDN). Studying in the U.S. for
six years has allowed her to experience
different cultures, and one of her passions is
cooking and discovering tasty foods around the
world.