10 Ways to Lower Your Blood Sugar

High blood sugar, also known as hyperglycemia, occurs when there is too much glucose (sugar) in the blood. This can lead to a number of health complications, such as type 2 diabetes, heart disease, and nerve damage. If you have high blood sugar, there are several ways to lower it and maintain healthy blood sugar levels. Here are ten effective strategies:

Tip #1: Pay attention to carbohydrate intake

Paying attention to the amount of carbohydrate (or carbs) you consume on a daily basis is especially important if you have Type 2 diabetes because carbs cause blood sugar levels fluctuate. Daily carb consumption should be limited to one half of your daily caloric intake. For people with diabetes, start by limiting your carb intake to 200-245 grams per day.

It is also to remember that bread, potato, rice, and pasta are not the only sources of carbohydrate. Fruits, vegetables, dairy products, and sweets are also sources of carbs that should be taken into consideration.

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Tip #2: Eat in moderation

If you’re eating large meals, this will not help lower your blood sugar. Instead, eat in moderation. Feeding your body throughout the day reduces fluctuations in blood sugar. Also, in addition to avoiding large meals, do not eat small meals during the day to “save space” for large dinners.

Tip #3: Increase fiber intake

There are many benefits of a high fiber diet, from lowering your risk of cardiovascular diseases to weight management. But did you also know that high fiber consumption can also help stabilize blood sugar and lower the risk of Type 2 diabetes?

Raspberry, beans, peas, and whole grains are good sources of fiber. Recommended daily intake is 30-38 grams of fiber per day for men and 21-25 grams per day for women.

Tip #4: Get a good night’s sleep

Be sure to get enough sleep. A lack of sleep is link to a variety of mental and physical problems, including diabetes high blood sugar, cardiovascular diseases, and other health conditions. If you are having difficulties falling asleep at night try the following:

Avoid alcohol and/or caffeine before bed
Go to bed and wake up at the same time each day (including weekends)
Avoid screen time before bed, including TV, smart phones, tablet computers, etc.
Sleep in a dark and cool bedroom

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Tip #5: Lose weight

If you have excess weight, or even if you are slightly overweight, consider losing weight to avoid or reduce insulin resistance and thus, lower blood sugar levels. Losing as little as 5 pounds can result in improvement in blood sugar regulation.

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Tip #6: Stay hydrated

People who drink more water tend to have lower blood glucose levels than those who drink less water. So be sure to stay hydrated.

Tip #7: Manage your stress

When you are under stress, cortisol (the “stress hormone”) level rise while insulin levels fall, resulting in elevated blood sugar. Therefore, it is important to be able to manage your stress.

Do something to distract yourself for a few minutes each day to lower your breathing rate. Consider taking up yoga or meditation, or going for a walk.

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Tip #8: Eat a high protein breakfast

Do not skip breakfast as it is one of the most important meals of the day. Instead of a breakfast of high carbs, consider a high protein breakfast.

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Tip #9: Eat more foods high in “resistant starches”

“Resistant starches” are a type of starch that bypasses the small intestines and therefore, does not raise blood sugar levels. In addition, resistant starches also promote the growth of “good bacteria” in the body. To get more resistant starches in you diet, eat more whole grains (for example, oats and barley), beans, peas, and lentils. Plantains and unripe bananas also contain resistant starches but as with all other foods, be aware of carbs.

Tip #10: Exercise and be active

Staying active is one of the best ways to reduce blood sugar levels, and in people with Type 2 diabetes, exercise improves insulin sensitivity and control of blood glucose levels, immediately reducing blood sugar levels. If you are trying to maintain healthy blood sugar levels, exercise 30 minutes after start of meal for best results.

Bonus Tip #11: Use minerals, vitamins, and natural herbal supplements

You can also additionally take supplements that can promote healthy blood sugar levels while at the same time, get other health benefits. Some of the more beneficial vitamins, minerals and natural herbs are biotin, chromium, zinc, manganese, Gymnema sylvestra, licorice root, cinnamon, and juniper berries.

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