5 Natural Ways to Lower Your Blood Sugar
- Regular Physical Activity. Engaging in regular physical activity like brisk walking, cycling, or swimming helps muscles absorb glucose for energy, which lowers blood sugar levels. Aim for at least 30 minutes of low to moderate activity most days of the week. Incorporating strength training exercises can also improve insulin sensitivity over time.
- Healthy Diet. Focus on consuming foods with a low glycemic index, such as vegetables, whole grains, lean proteins and healthy fats. Avoid sugary drinks and refined carbohydrates, opting instead for fiber-rich options that help regulate blood sugar levels. Balancing meals with the right proportions of carbohydrates, proteins and fats can prevent spikes in blood glucose after eating.
- Adequate Hydration. Drinking plenty of water throughout the day helps your kidneys flush out excess sugar from your blood through your urine. Aim for at least 8 eight ounce glasses of water daily, and consider replacing sugary drinks with water or herbal teas to reduce calorie and sugar intake. Staying hydrated also supports overall bodily functions, aiding in better blood circulation and metabolism.
- Stress Managment. Chronic stress can elevate blood sugar levels by triggering the release of stress hormones like cortisol and adrenaline. Practice relaxation techniques such as meditation, deep breathing, yoga, or Tai Chi to lower stress levels and promote a sense of calm. Engaging in hobbies, spending time with loved ones, and getting adequate sleep are also crucial for managing stress and maintaining healthy blood sugar levels.
- Portion Control. Monitoring portion sizes helps prevent overeating and keeps blood sugar levels in check. Use smaller plates and bowls to control portion sizes visually, and aim to fill half of your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables. Being mindful of portion sizes also aids in weight management, which is essential for improving insulin sensitivity and blood sugar control.
