The body uses insulin to manage blood sugar levels. However, there are a number of factors that can affect your body’s ability to properly regulate blood sugar, and this can result in hyperglycemia. If you have high blood sugar for a long period, your blood vessels, nerves, tissues, and organs can be damaged. Managing blood sugar is especially important for individuals with diabetes. Here are 10 natural ways to control blood sugar that may help:
1. Exercise Regularly
Regular exercise can help regulate blood sugar in the body. When you move your body, it releases and uses glucose that’s stored in your muscles for energy and muscle contraction. Exercising regularly is also one of the best ways to control blood sugar because it can help increase insulin sensitivity, which means your cells can use glucose in your blood more effectively. Consider checking your blood sugar levels before and after exercising to learn how your body responds to various activities and to keep your blood sugar from getting too high or too low.
2. Increase Fiber Intake
Eating fiber slows your body’s digestion of carbs and the absorption of sugar. This leads to a more gradual rise in blood sugar levels instead of dramatic spikes after meals. While both insoluble and soluble fiber are important, soluble fiber has been proven as an effective way to improve blood sugar management. Eat a diet high in fiber to help your body better regulate blood sugar levels. Some examples of foods high in fiber include fruits, vegetables, whole grains, and legumes. You can also increase soluble fiber intake through dietary supplements like The Lean To Fiber Capsules and The Lean To Fiber Powder.
3. Manage Carbs
One of the natural ways to control blood sugar is to manage your carb intake. Your body breaks down carbs into sugars (primarily glucose), and insulin is released to help your body use and store the glucose for energy. If you eat too many carbs or have insulin issues, your blood sugar levels can rise. The American Diabetes Association recommends that people with diabetes count carbs and be aware of how many they need for daily living. Counting carbs can help you plan your meals appropriately, leading to better blood sugar control. Prioritize carbs from whole grains and unprocessed sources for greater nutritional value and reduced blood sugar spikes.
4. Get Enough Sleep
A lack of sleep can negatively affect your blood sugar levels and insulin sensitivity, which can increase appetite, promote weight gain, and increase your risk of developing type 2 diabetes. Additionally, sleep deprivation is associated with increased levels of cortisol, which plays a role in blood sugar management. Getting enough quality sleep is one of the most essential ways to control blood sugar. It’s typically recommended for adults to get 7 to 9 hours of quality sleep every night.
5. Maintain a Healthy Weight
One of the effective ways to control blood sugar is to maintain a healthy weight that’s right for your age, height, and body type. Weight is linked to blood sugar levels, and being overweight increases your risk of developing diabetes. Research has found that just a 5 percent reduction in body weight for individuals who are overweight or obese can improve blood sugar management and reduce the need for diabetes medication. This weight loss may also benefit your HbA1c readings.
6. Drink Water
Another one of the natural ways to control blood sugar is drinking enough water. Not only does this prevent dehydration, but it also helps keep your blood sugar levels within healthy ranges by allowing your kidneys to flush out excess sugar through urine. Studies have found that people who drank more water were at a lower risk of high blood sugar. Water and other zero-calorie drinks like herbal tea are best for hydration. Avoid sugary drinks, as these can raise blood sugar, increase your risk of diabetes, and cause weight gain.
7. Manage Stress
Stress can affect blood sugar. When you are stressed, your body releases cortisol and glucagon, which are hormones that cause blood sugar levels to rise. Your insulin levels also fall during stress, and more glucose is released from the liver which then ends up in the bloodstream. These blood sugar disruptions can last up to 8 hours after stress. If you’re looking for natural ways to control blood sugar, try to find ways to manage stress so you can minimize its effects on your blood glucose levels. Some great stress management activities include yoga, deep breathing, exercise, journaling, and creative hobbies.
8. Choose Low Glycemic Foods
The glycemic index, or GI, measures how quickly carbs break down during digestion and how quickly they are absorbed by the body, which affects how quickly blood sugar levels increase. Foods are ranked on a scale of 0 to 100 and divided into low, medium, and high scores. Low GI foods have a rank of 55 or lower. Eating these foods may help reduce blood sugar, especially in people with diabetes. Examples of low to moderate GI foods include oats, beans, unsweetened Greek yogurt, barley, lentils, non-starchy vegetables, and whole wheat pasta.
9. Eat Foods Rich in Magnesium and Chromium
Research has found high blood sugar and diabetes may be linked to micronutrient deficiencies, including magnesium and chromium. Magnesium has blood sugar regulation benefits, and diets rich in magnesium have been associated with a lowered risk of diabetes. Low magnesium levels may result in insulin resistance and decreased glucose tolerance. Foods rich in magnesium include dark leafy greens, whole grains, tuna, avocados, beans, bananas, and pumpkin seeds. Chromium is involved in the metabolism of fats and carbs, and it may improve insulin’s action for better blood sugar regulation. Chromium-rich foods include whole grains, almonds, turkey, chicken, beef, and certain fruits and vegetables.
10. Take Metabolic Berberine Supplements
Berberine is one of the natural ways to control blood sugar. This compound is found in plants such as barberry, Oregon grape root, and goldenseal. Studies have found that berberine may help lower blood sugar levels and HbA1c by stimulating the enzymes that break down glucose. This promotes more efficient use of glucose and boosts insulin production. Metabolic Berberine is a dietary supplement that contains dihydroberberine, a highly bioavailable metabolite of berberine that has demonstrated benefits for blood glucose metabolism.
Don’t Ignore the Early Signs of Diabetes
These are some of the best natural ways to control blood sugar. Having consistently high blood sugar may mean you have diabetes. If you’re not sure, take a look at these early signs of diabetes and act early so you can stay on top of this health condition and minimize its effects on your well-being.
