8 Natural Ways To Lower Blood Sugar Levels
Most people concerned with high blood sugar levels are either diabetic or run the risk of diabetes. Blood sugar level, also known as blood glucose level, refers to the amount of glucose in a person's blood, and is an indicator for the amount of energy contained in the body's cells. Those who are constantly looking to lower high blood sugar levels are suffering from hyperglycemia, which can cause complications for those who are diabetic.
1. Relieve Stress
If you are under an enormous amount of stress, there is a chance your blood sugar level will spike. This spike is a result of your body's flight-or-fight response mechanism, increasing stress hormones that are likely to elevate your blood sugar level. Take the time to learn a few, simple stress relieving techniques to help maintain the appropriate blood sugar levels, and avoid stressful situations.
2. Spread Out Your Meals Throughout the Day
Make sure you spread out your meals throughout the day, and avoid periods of fasting or skipping meals. Allowing yourself to fall into a state of extreme hunger can lead to overeating at your next meal. Gorging on your food is a quick way to make your blood sugar level shoot up. Practice the healthy habit of eating portioned meals throughout the day to lower blood sugar levels.
3. Eat Well-Balanced Meals
Make sure you are eating well-balanced meals, and try not to overload on one food in particular. Your diet should consist of the appropriate mix of protein, fruits, vegetables and starchy foods. Controlling your carbohydrate intake is also important to maintain a healthy blood sugar level. Eating too many or too few carbs can cause an imbalance, so make sure you a following a healthy diet plan that your physician has helped you come up with. Also take the time to properly portion your well-balanced meals by actually measuring your food, rather than just guessing.
4. Limit Your Caffeine
While further study is required to fully understand the effects of caffeine on blood sugar level, some studies have found a correlation between caffeine and insulin impairment. According to Mayo Clinic, the effect of caffeine on insulin may cause a slight elevation in blood sugar levels in those who are suffering from type 2 diabetes. If this is the case, healthy, young adults need not worry so much about drinking a cup of coffee, but those who are diabetic should try and limit their caffeine intake.
5. Don’t Skimp On Sleep
Getting an adequate amount of sleep is important for maintaining a healthy blood sugar level. In a study from the Annals of Epidemiology, getting less than 6 hours of sleep on a regular basis can elevate blood sugar levels. Most adults require roughly 8 hours of sleep for adequate rest, but many average nowhere near that. If you need help falling asleep, check out 6 Tips To Sleeping Better At Night.
6. Sprinkle Some Cinnamon
Sprinkling some cinnamon in your drinks and foods can help lower your blood sugar levels. In a study published by the National Library of Medicine, the effects of cinnamon were tested on a group of people diagnosed with type 2 diabetes. The results showed that a daily intake of 1, 3, or 6 grams of cinnamon helped reduce glucose (sugar) in the blood, along with triglyceride and LDL cholesterol. If you have type 2 diabetes and are looking for a way to naturally decrease blood sugar levels, try adding cinnamon to your daily diet plan.
7. Laugh More
There is an age-old saying that laughter is the best medicine. Well, there may be a bit of truth to that according to Web MD. In a study involving 19 people diagnosed with diabetes, test subjects were subjected to a lecture on one day and a comedy show on the next day, right after eating. Lower blood sugar levels were found on the day of the comedy show than the day of the lecture. So, if you're looking for a good way to lower your blood sugar levels after a meal, laugh a little bit.
8. Exercise More
Numerous studies have shown that regular exercise is effective at lowering blood sugar levels. The key is to come up with a weekly workout regimen and stick to it. If you are diabetic, make sure to consult your physician on precautionary measures, such as adjustments to you medication, before performing any strenuous physical activity. According to the University of Michigan, exercise can be nearly as successful as drugs at lowering blood sugar.
Whether you are suffering from diabetes, or have abnormally high blood sugar levels and are hyperglycemic, subtle lifestyle changes can be made to lower your blood sugar without the use of medication. However, it's important to always consult your physician to help you monitor and manage your blood sugar, and take the appropriate medication when needed. The tips listed here are for educational purposes only and are not meant to replace medication or the need to see a doctor.