Blood sugar levels are a primary concern for people with diabetes. High blood sugar, known as hyperglycemia, occurs when a person’s blood sugar is over 180 milligrams per deciliter (mg/dL).
High blood sugar levels can be dangerous if not promptly managed and lead to both short-term and long-term problems.
In this article, we look at some different ways to help people lower their blood sugar levels. These steps include lifestyle changes, diet tips, and natural remedies.
Sometimes the cause of a blood sugar spike is clear (“Yeah, I’ll have two more shots of tequila! Actually, just put it on my ice cream!”). But other times, the cause is a little more mysterious.
According to the center for disease control and prevention, losing sleep, skipping breakfast, not drinking enough water, or drinking coffee (even without sweetener) can cause blood sugar instability.
Even weirder, sometimes a sunburn can cause a spike! The pain of a burn causes stress, and high levels of stress can mess up your blood sugar. So bust out the sunscreen for the sake of your pancreas!
Other causes include eating high-sugar/high-carb foods, drinking alcohol, getting sick, and changing medication. A diet low in fiber and high in refined carbs or sugars and a sedentary lifestyle also make high blood sugar more likely.
Controlling diabetes is governed by what you eat and what you do after it. Diet and exercise are two main factors while treating diabetics. So if you are a pre-diabetic or borderline diabetic or diabetes is part of your family read ahead to find ways to control this sweet menace using diet, supplements and natural remedies.
1. Exercise Regularly
Exercise also helps your muscles use blood sugar for energy and muscle contraction.
If you have problems with blood sugar control, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.
2. Choose Carbs Carefully
Diabetes doesn't mean you have to cut carbs completely. Choose carbohydrates that break down in the body slowly, providing steady energy. Reach for whole grains, beans, nuts, and fresh vegetables and fruits. Yes, you can eat fruit even though it's sweet. It's about eating the right amounts of carbohydrates at each meal.
High blood sugar levels often do not cause symptoms until they run well over 200 mg/dL. As such, it is essential for a person with diabetes to monitor their blood sugar several times a day. Doing so will mean that blood sugar levels never get that high.
4. Don’t dry out
“Drink more water” isn’t cutting-edge nutritional advice, but avoiding dehydration is surprisingly helpful for balancing blood sugar. reseaerch found that low daily water intake led to high blood sugar. When your blood sugar gets high, your body tries to flush out that extra sweetness as quickly as possible. That means you might end up peeing a lot more than usual.
5. Lose Weight If You Need To
Start small. If you are overweight, shedding just a few pounds can improve the body's ability to use insulin. It'll help lower your blood sugar and improve your blood pressure and blood fats. You'll also have more energy. Ready? Aim to burn more calories than you eat. To start, try cutting excess fat, sugar, and calories from your diet.
6. Control portion size
At most meals, a person should follow portion guidelines provided by a doctor or nutritionist. Overeating at a sitting can cause a spike in blood sugar.
Although simple carbohydrates are typically associated with elevated blood sugar levels, all food causes blood sugar levels to rise. Careful control of portions can keep blood sugar levels more controlled.
7. Control Stress Levels
Stress can affect your blood sugar level
Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up .One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for students
Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes.
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9. Say No to Salt
Reduce the salt in your diet. It may help lower blood pressure and protect your kidneys. Not salting the food on your plate may not be enough. Most of the salt in Americans' diets comes from processed foods. Avoid convenience foods and use fresh ingredients when you can. Season with herbs and spices instead of salt when you cook.
10. Take Care of Bumps and Bruises
Diabetes raises your risk of infection and slows healing, so treat even simple cuts and scrapes quickly. Properly clean your wound and use an antibiotic cream and sterile bandage. See a doctor if it's not better in a few days. Check your feet every day for blisters, cuts, sores, redness, or swelling. Moisturize them to prevent cracks.
11. Try Berberine
Berberine is the active component of a Chinese herb that's been used to treat diabetes for thousands of years. Berberine has been shown to help lower blood sugar and enhance the breakdown of carbs for energy. What's more, berberine may be as effective as some blood sugar lowering drugs. This makes it one of the most effective supplements for those with diabetes or pre-diabetes.