Ways to Reduce Blood Sugar without Medication
In most cases, high blood sugar levels occur when the body cannot transport energy to the cells. If left untreated, this can lead to insulin resistance and diabetes.
It has been estimated that about 30% of all Americans fight with diabetes at the moment, so this concerning fact should convince you to learn all about preventing it and regulate sugar levels on time, in order to prevent serious system damage.
Fortunately, there are many natural ways to restore and maintain the balance in the body, so we recommend the following 16 to help you treat and stabilize blood sugar:
Weight Loss
Weight loss and the maintenance of a healthy body weight are extremely important for overall health. Namely, an extra pound increases the risk of IR (Insulin Resistance), and diabetes.
A healthy Sleeping Pattern
You should sleep 7-9 hours every night, to support overall health, and provide the time your body needs to refuel and repair any damage. On the other hand, sleep deprivation stimulates the unnecessary release of hormones, increased appetite, and insulin sensitivity.
Regular Exercise
Regular exercise is excellent for balancing blood sugar levels, as it improves the muscle contraction and makes you sensitive to insulin, thus promoting weight loss.
Limit the intake of carbs
Always make sure you limit the intake of foods high in carbs, as they turn into mostly glucose. This, in turn, weakens the immune system and cause insulin resistance.
Manage Stress
According to scientists, stress is the main culprit for high blood sugar levels, as cortisol and glucagon, the hormones released during a stressful moment, trigger the increase of the sugar levels. Hence, find a way to relax and deal with stress, and find some calming activities which will, in turn, stimulate the body to release more serotonin and dopamine.
Consume more Fibers
Grains slow down the absorption of sugars and the digestion of carbs. Fibers can be of two types, soluble and insoluble, and the first lower blood sugar levels.
The recommended daily intake of fibers for men is thirty-eight grams, and 25gr for women. Therefore, you should increase the intake of legumes, vegetables, fruits, and grains.
Regularly Check Blood sugar
Remember to always check your blood sugar levels from time to time in order to be aware if they need correction and to control them.
Green Tea
This healthy drink effectively regulates blood sugar levels, by accelerating metabolism. The consumption of 6 cups daily will reduce the risk of developing diabetes type II.
Hydration
The consumption of sufficient amounts of water is crucial for the entire body, and it can help you regulate blood sugar, detoxify the body, and prevent dehydration. Moreover, avoid alcohol and coffee, as well as fruit juices which are high in sugar.
Low-Glycemic-Index
A glycemic index is a system that evaluates food times according to their effects on blood sugar, on a scale from 1 to 100. Therefore, focus on foods with a low-glycemic-index number to effectively regulate high sugar levels.
Chromium and Magnesium
If you suffer from high blood sugar or issues linked to it, you should check if you also suffer from some vitamin and mineral deficiencies, like magnesium and chromium deficiency.
Apparently, these deficiencies lead to blood sugar and metabolism issues, and carb intolerance. Therefore, you should make sure your diet is rich in nuts, avocados, beans, broccoli, eggs, meat, coffee, cereals, bananas, etc.
Portion Control
To regulate blood sugar, you should take control of the size of your portions. One useful tip is to keep a food journal, in order to control the plates and food you consume, measure the portions, and take care of the nutritional values of your meals.
Berberine
People have used this Chinese herb for treating diabetes for millenniums, as it improves the breakdown of carbs and lowers blood sugar. It also treats diarrhea, stomach pain, and constipation. The recommended daily intake is 1500 milligrams, or if you decide to take supplements, take a 500mg pill before all three meals.
Apple Cider Vinegar
One of the numerous benefits of the use of apple cider vinegar is the regulation of blood sugar levels, as it makes you more sensitive to insulin and sugars. Just mix 2 teaspoons of it with 8 ounces of water, and sprinkle your salad.
Fenugreek Seeds
Fenugreek seeds are rich in soluble fibers, regulate blood sugar levels, and improve the glucose tolerance. Brew it to prepare tea or make some flour, and the daily dosage should be 2-5 grams.
Cinnamon
All you need is 1-6 grams of cinnamon to boost your system and make you more sensitive towards insulin. Cinnamon is also excellent at breaking down of food and slowing down the digestion of carbs. It is able to reduce your blood sugar levels by 30%.