Your body uses insulin to manage your blood sugar levels. However, some things can inhibit your body’s ability to make and use insulin to regulate blood sugar. This can result in high blood sugar, or hyperglycemia. Long periods of elevated blood sugar levels can cause damage to nerves, blood vessels, tissues, and organs, so it’s very important to take steps to manage high blood sugar. Here are some of the best ways to lower blood sugar naturally:
1. Move Your Body
A great way to lower blood sugar naturally is regular exercise. Physical activity can improve your insulin sensitivity and make your muscles more effectively use sugar for energy. Both of these can help lower your blood sugar levels. You don’t need to do a lot of intense workouts to reap the benefits. Just 150 minutes of moderate physical activity per week can help. Some examples of great exercises for blood sugar management include walking, cycling, swimming, and weight lifting.
2. Drink Water
One of the simplest ways to lower blood sugar naturally is to drink enough water to stay hydrated. By staying hydrated throughout the day, you help your kidneys more efficiently flush out excess sugar in your urine. Research suggests people who drink more water are at a lower risk of high blood sugar and diabetes. Water is the best option for hydration, and it’s recommended to avoid alcoholic and sugary beverages, as these can contribute to higher blood sugar levels.
3. Eat Fiber
If you want to lower blood sugar naturally, try increasing the amount of fiber in your diet. When you eat fiber, your body’s digestion and absorption of carbs and sugar slow down. This causes a more gradual rise in blood sugar levels and prevents dramatic spikes after meals. It’s important to eat both insoluble and soluble fiber, but soluble fiber has been proven especially beneficial in managing blood sugar. Great examples of high-fiber foods include vegetables, fruits, legumes, and whole grains. You can also take fiber supplements to increase your fiber consumption.
4. Monitor Your Carb Intake
During digestion, your body converts carbs into sugar. Your body then uses insulin to store and use this sugar for energy. Consuming too many carbs can make this process less effective, especially if you have problems with insulin function. Monitoring your carb intake is a great way to lower blood sugar naturally. Choose whole grains and unprocessed carbs to help prevent blood sugar spikes.
5. Get Enough Sleep
Sleep deprivation can affect your insulin sensitivity and blood sugar levels, which could raise your risk of developing type 2 diabetes. Poor sleep can also increase appetite and promote weight gain, which can both affect blood sugar levels as well. Your cortisol levels also increase with a lack of sleep, which can impact proper blood sugar management. If you want to lower blood sugar naturally, try to get enough quality sleep each night.
6. Manage Stress
If you experience a lot of stress, your blood sugar control may be affected. When you’re stressed, your body secretes cortisol and glucagon. These hormones cause a rise in blood sugar levels. To prevent the effects of stress on blood sugar, try finding healthy stress management strategies. Some examples could include deep breathing, yoga, dancing, massage, journaling, and creative activities.
7. Take Berberine Supplements
Taking berberine supplements may help you lower blood sugar naturally. Berberine is found in certain plant species and has been used in traditional medicine for ages. Studies have found that this natural compound may help control blood sugar by increasing the production of insulin, stimulating the breakdown of glucose, and encouraging the use of sugar in the body’s tissues.
Berberine isn’t the only natural dietary supplement that can aid in blood sugar management. Check out these top supplements to lower blood sugar to limit the effects of high blood sugar on your health.
