Over 415 million people all over the planet suffer from diabetes [1]. This means that 1 out of 11 adults has high blood sugar and needs to find efficient ways to deal with it. If you have high blood sugar, you might not have diabetes yet. But you must keep the levels in check in order for your “pre-diabetes” condition not to turn into the disease that seems to be slowly conquering the planet.
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How to lower blood sugar
Learning how to lower blood sugar levels can significantly increase the quality of your life.
Exercise
One of the easiest and fastest ways to learn how to lower blood glucose levels is to work out an exercising routine. You don’t have to sprint to the gym and lift weights or run a marathon. Simple exercises, such as walking, yoga, tennis, stretching or aerobics can do the trick. If your body is not used to exercising, start slowly. 10 – 15 minutes a day is more than en
ough in the beginning. Keep adding 5 minutes a day until you reach 30 minutes. Learning how to lower blood sugar levels with exercising for half an hour a day is the best way to keep your glucose in check.
Exercising makes your heart beat faster and breathing becomes harder. The muscles automatically start to use more glucose from your bloodstream. If you continue exercising, the blood sugar levels start decreasing.
Make sure to avoid intense exercises. Straining your body can lead to a glucose boost right after you stop working out. Strenuous exercises can also stimulate stress hormone production that can lead to the blood sugar increase. [2]
Warning: If your blood sugar levels are over 240 mg/dl, you need to check the urine for ketones. If you exercise when ketones are present, your blood sugar levels can increase. [3]
Control Your Stress Levels
When your body is stressed, it makes sure that there is enough sugar available in the blood. The insulin levels decrease while glucagon and adrenaline are on the rise. Th
e liver is working to release more glucose. That’s why significant emotional stress can cause blood sugar levels to go through the roof. [4] There are several quick ways to reduce stress:
Get up and walk. Manage your breathing by inhaling when you take the first four steps and exhaling when you take the next 4. The longer you can do the walking, the better. You’ll be killing two birds with one stone since you’ll be getting extra benefit from exercising.
Breathing exercises. If you don’t have an opportunity to get up, control your breathing. Inhale while you count from 1 to 4 and then exhale when you count from 4 to 1.
Stretch. Focus on your body to get your mind off the problem for at least a minute. You can do the stretching while sitting on the chair. Hang your hands down and arch your back forward up in the “cow” pose and the pull your head up and square your shoulders in a “cat” pose.
Listen to music. If you have a chance, listen to your favorite calming music. Soft and quiet classical music can help reduce stress.
Learn how to lower blood sugar levels by quickly reacting to the stressful situations and you can save yourself a lot of trouble.
Drink Enough Water
The effect of drinking water on reducing blood sugar levels is being actively studied by researchers around the world. Studies done by American and French scientists showed that proper water intake may reduce the chances to develop diabetes. When the blood sugar levels are up, the body tries to get rid of the glucose through the urine. Drinking more water can potentially help your body with this fight.
Meanwhile, drinking enough pure water reduces appetite which indirectly helps you lower your blood sugar levels by avoiding overeating. People with diabetes are often at risk of hydration. That’s why drinking enough water is a compulsory tool that can help you with the condition.
If you are wondering how to lower blood sugar levels by drinking, follow the simple rule:
Women should drink about 1.6 liters (eight 200 ml glasses) per day
Men should drink about 2 liters (ten 200 ml glasses) per day [5]
Eat Right
When learning how to lower blood sugar levels, you must keep in mind what you eat. Eating right is probably the most important approach to keeping your glucose levels in check. There are foods that can lower the blood sugar levels and there are foods that can bring them up. Watching the diet is compulsory for people with high blood sugar.
Quercetin – This flavonoid antiox
idant can help reduce glucose levels. Most popular foods that contain quercetin are apples, leafy greens, onions, tomatoes, and berries.
Green tea – Tea contains flavonoids that fight inflammation and can help lower blood sugar levels.
Vinegar – Studies showed that vinegar can reduce glucose levels. However, you must consult your doctor about the dosage.
Cinnamon – A study done by Diabetes Care journal in 2003 showed that cinnamon might help improve blood sugar balance. [6]
High fiber foods – whole grains, fruits, beans, nuts, and vegetables can help keep your blood sugar levels in check.
Eating right while fighting high blood sugar levels involves watching your calor
ies. Being overweight can negatively affect your health especially if you suffer from diabetes.
There are also some foods that you should banish from your diet when learning how to lower blood sugar levels:
Baked goods – contain high amounts of carbohydrates that increase blood sugar levels
Rice and pasta – also contain plenty of carbohydrates
Potatoes – While it’s a vegetable, a potato has starch roots which means that the carbohydrate levels are high.
Sweet drinks – Soft drinks, juices, energy drinks, and even coffee can significantly increase your blood sugar levels
Watching what you eat, managing stress levels, drinking a lot of water, and exercising on a daily basis is not as hard as it might seem. After following the routine for several weeks, it will become a part of your lifestyle and significantly improve your health.
References:
[1] http://www.idf.org/about-diabetes/facts-figures
[2] http://www.webmd.com/healthy-aging/nutrition-world-2/exercise-lower-blood-sugar?page=1
[5] http://www.diabetesaction.org/site/PageServer?pagename=z1023
[6] http://care.diabetesjournals.org/content/26/12/3215
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