High blood sugar, also known as hyperglycemia, is a health condition associated with diabetes which can cause heart attack, heart failure, stroke, and kidney failure. High blood sugar usually occurs when your body fails to produce enough insulin or use insulin efficiently.
But there are simple steps you can take to lower your blood sugar levels naturally, these are:
1. Regular exercise
This can help improve your insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels. Exercises that you can indulge yourself in include weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming.
2. Drink plenty of water
Drinking plenty of water helps your kidneys flush out excess sugar. A study found that people who drink more water lower their risk of developing high blood sugar levels. And remember, water forms most parts of the body and is the best. Carbonated drinks elevate blood sugar by increasing it even more.
3. Manage stress
Stress also affects blood sugar levels. Conversely, exercise, relaxation techniques, and meditation help to reduce stress and blood sugar levels.
4. Get enough sleep
Did you know that poor sleeping habits can increase appetite and promote weight gain? This affects blood sugar. Sleep deprivation increases cortisol levels – which are essential to managing blood sugar.
5. Eat foods that are rich in Magnesium and Chromium
High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar. Examples of Chromium-rich foods include meats, fruit, vegetables, and nuts while magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.
6. Eat more fibre
Eating fibre slows your body’s digestion of carbohydrates and sugar absorption. That means it promotes more gradual increases in blood sugar levels. All kinds of fibre are good for the body, but soluble fibre is best for improving blood sugar control. High-fibre diets, which include fruits, vegetables, beans and whole grains, also help manage type 1 diabetes by helping the body regulate blood sugar.
7. Manage your carb
Your body converts carbs into sugar, then insulin helps your body to use and store sugar for energy. You can help your body control your blood sugar by monitoring carb intake and planning meals. A low-carb diet helps prevent sugar spikes – and can have long-term benefits.
8. Eat moderate portions
Portion control helps reduce the calories you eat, which helps you maintain a moderate weight. Controlling your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.