Lower Blood Sugar Naturally
In recent decades, lowering blood sugar has become a worldwide need due to excessive sugar consumption.
The market offers an infinite number of sugary foods, such as carbonated drinks, sweets, chocolate, pastry products … some foods contain sugar and we don’t even know it, such as rusks, pasta or canned foods.
A diet rich in these products is not good for health and is the main cause of diseases such as:
- Obesity
- Glucose intolerance
- Type 2 diabetes
- Overweight
High blood glucose levels
Hyperglycemia occurs when blood sugar levels are high. This phenomenon occurs when insulin is in short supply.
- The first thing to do is check your blood glucose levels with a glucometer.
- If they exceed 180 mg / dl, hyperglycemia should be treated by a doctor immediately , as it could cause serious health problems.
How to lower your blood sugar
1. Reduce your daily sugar intake
Choose foods with a low glycemic index and increase the consumption of fresh fruits and vegetables.
Your diet must be healthy, varied and balanced, and you must try to consume fewer foods high in fat. Add healthy proteins and carbohydrates, such as those found in whole grains, to your diet .
2. Flax seeds
You can consume them whole, ground, in the form of herbal tea or oil. Flax provides numerous health benefits, such as:
- Lower risk of developing heart disease
- Cancer prevention
- Reduction of bad cholesterol (LDL)
Consuming 10 to 20 grams of flaxseed over a continuous period reduces blood sugar levels by 20%.
3. Exercise every day
Exercising regulates blood glucose levels, as muscles use glucose as an energy source to move, thereby lowering blood sugar.
You need to regularly measure your glucose levels to determine which type of physical activity is best for avoiding blood sugar spikes.
4. Stay hydrated
Drinking at least 2 liters of water a day rehydrates, helps lower blood sugar and reduces the risk of getting diabetes.
Proper hydration is essential to keep your kidneys healthy, as they try to get rid of excess blood sugar through urine.
- Water and calorie-free drinks are the most suitable.
- Avoid sugary drinks, as they promote weight gain and increase blood glucose.
5. Keep your stress levels under control
Stress can raise blood sugar levels, regardless of the cause: physical or mental fatigue, worries, work problems, etc.
Relaxation and meditation reduce stress and lower blood sugar, as well as providing tremendous benefits to the whole body and mind.
Practice relaxation exercises and techniques such as:
- Meditation
- Yoga
- Mindfulness
These are all suitable methods for lowering blood sugar and enjoying good health.
6. Get enough sleep
Rest is essential to counteract possible health problems. Poor sleep hygiene raises blood sugar levels and reduces insulin production.
It also stimulates the appetite by leading to overeating.
7. Add cinnamon to the diet
Cinnamon has numerous health benefits and can be consumed in powder or stick.
Several scientific studies prove that cinnamon can reduce blood sugar levels by up to 29%. In fact, it performs an action similar to insulin, but at a slower pace.
Additional tips
- Before changing your lifestyle or diet, consult your doctor.
- There are many natural supplements with which to lower blood sugar and without contraindications.
- Lose weight and eat a balanced diet.
- Periodically measure your blood glucose levels.
- Carry out blood tests to know your glucose values and follow medical advice.
If you have any doubts, you can contact a nutritionist so that he can suggest the most suitable diet. Taking care of our diet and following healthy habits is essential to prevent disease.
