Reduce blood sugar levels naturally
1. Always eat breakfast. Everyone’s heard that breakfast is the most important meal of the day. It’s especially true if you are diabetic. During the night, you’ve spent a third of your day fasting, and when you get up in the morning your body needs food so it can get your blood sugar levels normal again. A high-protein breakfast will help your day get started and will also help combat those post-meal glucose spikes that you’ll have from eating a meal with less protein.
2. Spread out your meals. To help your body regulate its blood sugar levels, spread out your meals to avoid blood sugar spikes. You should never try to eat small meals just so you can save up for a big dinner later, but always spread your food intake evenly out over the entire day so that your carbohydrate intake stays healthy and consistent.
3. Drink more water. Americans know they should stay hydrated by drinking plenty of water throughout the day. However, what happens is that instead of water, they tend to sip and slurp sweetened coffee and tea, carbonated beverages, sports drinks and lots of other unhealthy drinks that contain hundreds of extra calories. Whenever possible, look for just plain water to remain hydrated, or try club soda, seltzer water or sugar-free, no-calorie beverages. Choosing drinks that are unsweetened or sweetened with a sugar substitute are better for your blood sugar, so say the experts.
4. Reduce stress. Stress can easily raise your blood sugar levels and affect your blood pressure and heart rate. In order to keep yourself healthy, both mentally and physically, and to better manage your blood sugar, it’s important that you learn how to reduce stress in your life.
5. Be more physically active. The American Diabetes Association recommends that you get yourself moving and exercise regularly. Each day you should try to accumulate around 30 minutes of aerobic activity and do some resistance activities, like lifting, pulling or pushing at least two or three times each week.
6. Get more sleep. Poor sleep will make your body less effective in using the insulin that’s already in your body. Sleep has a major effect in helping you maintain normal blood sugar levels. If you get less than six hours of sleep a night, you are three times as likely to have higher blood sugar levels. Even just a single night without the right amount of sleep can interfere with how your body regulates glucose.
7. Lose weight. Carrying around those extra pounds will cause insulin resistance and keep your blood sugar-lowering hormones from working properly. Losing weight will likely cut your insulin resistance, curb your cholesterol readings and normalize your blood pressure, which can reduce your risk of kidney failure, heart attack and other serious complications.