16 Ways to Reduce your Blood Sugar without Medication
High blood sugar levels occur when the body can’t transport energy to the cells, leading to insulin resistance first and diabetes later. About 30% of Americans are suffering from this life-threatening disease, which is why you should do everything it takes to keep your blood sugar levels under control.
Luckily, there are many simple natural ways in which you can regulate your blood sugar levels and prevent diabetes. Here are 16 lifestyle changes you should consider making in order to prevent the disease:
Keeping your weight in check is very important for maintaining your blood sugar levels and your overall health. The extra pounds on your body have been related to an increased risk of insulin resistance and diabetes.
A healthy sleeping pattern
Sleeping 7-9 hours overnight is very important for the proper function of your body. During this time, the body recharges and repairs its cells and keeps the level of hormones under control, resulting in reduced risk of diabetes and other ailments.
Staying physically active and in shape will balance your blood sugar levels and improve your insulin sensitivity, effectively reducing the risk of diabetes.
Limit your carb intake
Excess carbs turn to glucose in the body, which leads to significantly higher risk of diabetes.
Scientists say that stress is one of the main factors against high blood sugar levels and diabetes. High stress levels stimulate the release of glucagon and cortisol, two hormones that can increase your blood sugar levels and the risk of diabetes as well. Try to find a way to vent and manage your stress levels in order to keep your health in check.
Consuming a healthy amount of fiber is a must if you want to reduce your risk of diabetes. The recommended daily allowance of soluble fiber is 38 gr. for men and 25 for women, and you can get it from fruits, vegetables, legumes and grains.
Regularly check your blood sugar levels
Check your blood sugar levels at least twice a year in order to be aware of any problems.
Several studies have found a correlation between green tea and reduced risk of diabetes. Drink up to 6 cups of this tea a day in order to keep your blood sugar levels in control.
Drinking plenty of water and staying hydrated will detox your body, regulate your blood sugar levels and keep your overall health under control.
Foods with low GI (Glycemic Index)
The glycemic index ranks foods by their impact on your blood sugar levels. Eat more low GI foods in order to keep your blood sugar levels in check.
Magnesium and chromium
Proper intake of these minerals will improve your insulin sensitivity and reduce the risk of diabetes. You can find them both in bananas, beans, broccoli, avocado, eggs, coffee, certain types of meat, cereal, etc.
Keep track of your portions
Controlling the size of your portions and keeping a food journal is an effective method of keeping your blood sugar levels in check. Measure your portions and their nutritional value in order to reduce the risk of diabetes.
Berberine is an ancient Chinese herb that has been used against diabetes for millennia. The herb can also treat digestive problems such as diarrhea and constipation and the recommended daily allowance is 1500 mg. If you take it as a supplements, 500 mg. 3 times a day is more than enough.
Apple cider vinegar offers numerous health benefits and can regulate your blood sugar levels. Add 2 teaspoons of the liquid in 8 oz. of water and drink the mixture every day to prevent diabetes.
These seeds are rich in soluble fiber which can control your blood sugar levels and prevent diabetes. The daily recommended amount is 2-5 gr.
1-6 gr. of cinnamon daily can regulate your blood sugar levels and prevent diabetes. Cinnamon will slow down the digestion of carbs and the breakdown of food as well, resulting in a significant drop in your blood sugar levels.