If you have been diagnosed with high blood sugar levels, it is important to take steps to lower them in order to prevent complications such as diabetes. Here are some effective ways to help you lower your blood sugar:
1. Watch Your Diet
If you have diabetes, managing your weight may bring you several health benefits. Ask your health care professional or health care team if you are at a healthy weight or if you should try to lose weight. Many kinds of bread have high GI scores and can cause a spike in blood sugar levels. Researchers suggest that low GI eating patterns can improve a person’s blood sugar response over time. Therefore, people with diabetes may consider avoiding several types of bread.
What you choose to eat, how much you eat, and when you eat are parts of a meal plan. Having healthy foods and drinks can help keep your blood glucose, blood pressure, and cholesterol levels in the ranges your health care professional recommends. In some cases, health care professionals may also recommend diabetes medicines that may help you lose weight, or weight-loss surgery, also called metabolic and bariatric surgery. If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan.
One of the most important factors in managing blood sugar levels is maintaining a healthy diet. **Eating** foods that are low in refined sugars and carbs can help prevent spikes in blood sugar. Focus on consuming lean proteins, whole grains, fruits, and vegetables to keep your blood sugar stable.
Be sure to read the instructions that come with your insulin. It can be helpful for people who have trouble using more than one type of insulin. Speaking of sleep, not getting enough may directly relate to higher blood sugar. A 2015 study found that patients who got four hours of sleep or less for three nights in a row had higher fatty acid levels in their blood. The TMU study found that glutamine supplements made insulin even more effective, meaning blood sugar went down more easily (though it’s important to note that the study used rats).
2. Exercise Regularly
If you have gestational diabetes, you might need insulin therapy if healthy habits and other diabetes treatments don’t help enough. In people without diabetes, glucose and insulin levels tend to stay flat and constant throughout the night, with a slight increase in insulin just before dawn. In people with diabetes, insulin levels typically decrease at night. This is one measure that can help naturally lower blood sugar in people with diabetes. “I don’t generally recommend that you take it on an as-needed basis,” says Dr. Hong. Some people find that an early morning workout keeps their blood sugar low all day.
Physical activity plays a crucial role in lowering blood sugar levels. **Exercising** regularly helps increase insulin sensitivity, allowing your body to use glucose more effectively. Aim for at least 30 minutes of moderate exercise each day, such as walking, swimming, or cycling.
A separate small 2020 study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels. The researchers behind a small 2020 trial found that consuming less-processed grains led to an improvement in blood sugar levels for people with T2DM. Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing.
With a scientific background and a passion for creative writing, her work illustrates the value of evidence-based information and creativity in advancing public health. You may have regular tests by your care team or GP surgery, or you may have tests you can do at home. Here are a few tactics to try, in addition to taking any medications your doctor prescribes.
3. Stay Hydrated
Drinking plenty of water throughout the day can also help lower blood sugar levels. **Staying** hydrated helps your kidneys flush out excess sugar through urine. Avoid sugary drinks and opt for water or unsweetened beverages instead.
4. Get Plenty of Sleep
Lack of sleep can negatively impact your blood sugar levels. **Getting** an adequate amount of rest each night is essential for regulating hormones that control blood sugar. Aim for 7-9 hours of quality sleep per night to help keep your blood sugar in check.
5. Manage Stress
High levels of stress can cause spikes in blood sugar levels. **Practicing** relaxation techniques such as deep breathing, meditation, or yoga can help reduce stress and improve blood sugar control. Find activities that help you unwind and make time for self-care.
By incorporating these strategies into your daily routine, you can effectively lower your blood sugar levels and reduce your risk of developing complications related to high blood sugar. Remember to consult with your healthcare provider before making any significant changes to your lifestyle or treatment plan.
