Your blood sugar affects a great deal in your body. Spikes can make you feel jittery and uncomfortable as well as sick to your stomach. Dips can make it impossible to function, can lead to passing out, and can even lead to death. While there are plenty of medications on the market to help regulate your blood sugar, there are plenty of quick natural solutions as well.
Ways To Regulate Blood Sugar Levels
1. Exercise Regularly
Regular exercise is the best way to get your blood sugar down and keep it down. Weight loss is one of the easiest ways to raise your insulin sensitivity which means your body is going to be able to process and use sugar faster and more efficiently. Exercise can also help to reduce stress, increase endorphins, help you sleep better, and so much more. Regular exercise can help to regulate more aspects of your body than anything else and can get you feeling great faster.
2. Reduce Carbohydrate Intake
Though bread and carbohydrate-rich foods are great and do give you lasting energy, they are also high in sugars. As your body breaks down the carbohydrates sugars are created which means that you are going to have a spike in blood sugar when you eat carb rich foods. Too many carbs in your diet can lead to decreased insulin sensitivity and can lead to a great deal of trouble when you try to lose weight or try to regulate blood sugar. You should limit intake to get your blood sugar down quickly and to help manage it.
3. Increase Fiber Intake
Fiber makes our bodies process sugar slower and helps to make sugar absorption into the blood and body slower as well. More fiber also helps you to move waste out of your body and helps to manage type 1 diabetes. Fiber can help you to regulate your blood sugar and get to feeling great quickly and stay feeling great so that you do not have to worry about things like sugar spikes. The recommended amount of fiber for women each day is 25 grams and for men the amount is 38 grams.
4. Drink Right Amount Of Water In A Day
Water is a great way to regulate blood sugar as our bodies are made primarily of water. When you become dehydrated your blood concentrates which means that your body is going to hold on to things like sugars. When you drink more water your body is able to flush out excess sugars and keep your sugar levels in the healthy range so that you do not have to worry about spikes and dips. Water can also help to flush out any excess minerals or water soluble vitamins that you may have built up in your system.
5. Portion Control
This is one way that you can prevent spikes as well. When you control how much you eat you are also controlling how much food is going into your body and subsequently how much sugar as well. Smaller portions lead to more total and complete digestion and a better use of the calories that you are eating. It may also help lead to weight loss which helps with sugar control as well. Portion control also makes you pay attention to what you are eating and may help you to eat less foods that are going to cause issue and less foods that are going to spike blood sugar.
6. Eat Slowly
We live in a society where we are always on the go and as such most people tend to scarf down their food. It takes nearly 30 minutes for your stomach to send the message to your brain that you are full. You should take the time to make sure you are eating slowly so that your body can give you the cue that it is done and that you can stop eating. Again, this will help with weight loss and will also help with how much sugar you are eating. Eating slowly is also a great way to give your body time to process the foods that you have eaten and to give your body a jump start toward processing carbs and other foods.
7. Choose Foods with a Low Glycemic Index
Glycemic index is the amount of sugars that are contained in the food. You should check labels, online resources, and perhaps even the help of a dietician to help you determine which foods are high on the glycemic index and which foods are low. Foods that are higher in carbs tend to be higher on the glycemic index and it has been proven that eating lower glycemic index level foods can reduce blood sugar over time and keep it low.
8. Reduce Stress
Another way to keep your blood sugar in check is to reduce stress. Levels of glucagon and cortisol, hormones in the blood, tend to increase when you are stressed. These hormones cause your blood sugar to go up causing spikes. On top of that, when you are stressed you are also more likely to stress eat junk food which is high in sugar and can again lead to increased blood sugar. Reduced stress is also going to help you to feel better overall and will help you to make better choices about food and drinks that you are consuming.
9. Monitor Your Blood Sugar Level Regularly
Monitoring your blood sugar on a normal basis can help you to determine when you tend to experience highs and lows. This can then point you toward what is happening at these times and what you are eating. Keeping track is the best way to make sure you are not going to have to deal with spikes and dips when they are not completely necessary. This is also a great way to get clued in to the potential for diabetes if you feel you might have it. Keeping track of your blood sugar is also a great way to collect information for your doctor to look back at later.
10. Get Plenty of Sleep
Sleep and sleep quality is linked to a great number of issues in our bodies. Without proper sleep you can end up feeling tired, get sick easier, and even end up staying sicker longer. Sleep is also tied to your blood sugar. Sleep deprivation leads to an increase in cortisol in the blood which can then lead to higher blood sugar levels. Lack of sleep also leads to decreased levels of growth hormone in the blood which can again lead to higher blood sugar levels. Getting enough sleep can also affect your food choices so that you can really feel better through your day.
11. Eat Chromium Rich Foods
Foods that are rich in chromium like eggs and whole grain foods, as well as coffee, nuts, and green beans, have all been linked to lower blood sugar. High blood sugar levels may be a result of micronutrient deficiencies and these two are the main contenders when it comes to being deficient. Chromium is involved in carbohydrate and fat metabolism so eating foods that are rich in chromium can help to reduce blood sugar and keep it in check. Chromium can also be taken in a supplement though it does absorb better into your body through foods that you eat.
12. Eat Magnesium Rich Foods
Another macronutrient that you may be lacking is magnesium. Magnesium can be found in foods like dark leafy greens, whole grains, fish, dark chocolate, bananas, avocado, and beans. This is a nutrient that is again part of keeping blood sugar level and keeping you feeling better. Magnesium is found in many multivitamin supplements but it does absorb better into the body if you eat foods that have plenty of magnesium in them. You can find out more about foods that are rich in magnesium by either checking the label or doing some research before you head to the grocery store.
13. Apple Cider Vinegar
Apple cider vinegar has long been touted as one of the best natural supplements that you can take and it may help keep your blood sugar lower. Apple cider vinegar promotes lower fasting blood sugar levels as well as decreasing its production in the liver. It also helps to improve and raise insulin sensitivity and helps to flush the body of toxins and other build up that might be causing your health issues. It can be added to drinks, taken alone, or added to food to help regulate your blood sugar. Apple cider vinegar is also a great jump start to any weight loss plan.
14. Cinnamon Extract
Cinnamon extract has been long used to help improve insulin sensitivity in those that are experiencing lower sensitivity. Cinnamon helps to lower your blood sugar by up to 29% and can help to break down carbs in the digestive tract after you eat. It also helps to keep your blood sugar level for longer. You can eat a bit of extract with food or after to help regulate the digestion of foods in your intestines. You can also eat foods that have cinnamon in them or eat cinnamon candy that has real cinnamon extract in it to help with carb digestion in the body.
15. Berberine Supplementation
This supplement is a combination of Chinese herbs that has been used from time to time to treat diabetes for centuries. The herb helps to lower blood sugar and to promote the healthy breakdown of carbs in the digestive tract. It has been as effective as some over the counter drugs that have been prescribed and can help you to regulate your blood sugar naturally. It does have some side effects that you should be aware of like diarrhea, constipation, flatulence, and even pain in some cases.
16. Fenugreek Supplementation
This supplement has been recommended to breastfeeding mothers for decades as a way to increase milk supply but it has also been found to help reduce blood sugar levels. It can help to reduce both fasting glucose and improve glucose tolerance as well. You can brew it in tea and can even eat the seeds alone. This is considered to be one of the safest herbs for diabetics to take in order to regulate blood sugar. This is a supplement that can either be taken in tablet form or that you can eat the seeds. It does not have a strong flavor so you can easily add it to things that you are cooking.
17. Lose Weight
If you go to your doctor to find out how to regulate your blood sugar on your own, odds are they are going to suggest that you take the time to adjust your diet and lose some weight. Losing weight is one of the fastest and most effective ways to naturally regulate your blood sugar without drugs. Losing weight can also help to reduce stress on joints, help you breathe better, improve confidence, and make you feel better overall. Losing weight is a great choice all around and can make a huge difference in how you feel and in your blood sugar.
There are tons of different ways that you can help to regulate your blood sugar without taking tons of medications. Though for some with diabetes or severe insulin defects may still need injections or other options, you can help reduce the need for these medicines. If you have any questions, you can always talk with a dietician to learn just what changes you can make to your diet to help start feeling better and to start regulating your blood sugar on your own.