10 ways to lower blood sugar naturally
If you have diabetes or high blood sugar, be sure to try these tips!
1. Check blood sugar carefully
Considered as silent killer, most people don’t realize that their blood sugar levels are above normal, which is around 200 mg/dL. Symptoms also rarely appear before blood sugar gets too high.
For this reason, it is good if you check your blood sugar levels frequently. For those who are young, you can start at 6 months or once a year. If you’re over 40, it’s a good idea to check once a month.
You can also use this to determine if your blood sugar is rising. So you can take preventive measures and bring your blood sugar back to normal.
2. Drink enough water
A very practical and easy to find blood glucose control is to drink enough water. Our body needs enough fluids to function optimally. If we drink enough water, our body can automatically help to lower high blood sugar naturally.
Because liquids can speed up the work function of the kidneys in filtering sugar in the blood. This excess sugar is also excreted through the urine after filtering.
Water can improve blood circulation, which provides more oxygenation throughout the body. This allows more sugar that settles in the blood to be converted into energy.
However, make sure the liquid you consume is water. Because other types of drinks tend to be sweet and even raise your blood sugar levels.
3. Eat fibrous foods
Foods containing fiber can reduce the rate at which carbohydrates and sugars are absorbed. Therefore, the rise in blood sugar levels becomes slower.
There are two types of fiber, namely fiber that can and cannot dissolve in water. While both are good and important for the body, soluble fiber plays a bigger role in lowering blood sugar levels.
Foods high in soluble fiber include:
- Pir
- ubi
- Financial support
- carrot
- avocado
- broccoli
- Gandum (oats)
- Peas
- Citrus fruits, including limes, lemons, limes, oranges, and grapefruits
Aside from these foods, you can still add all kinds of fiber by eating more vegetables, fruits, and nuts.
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4. Maintain an ideal weight
ideal weight can help maintain normal blood sugar levels. This is because someone who is overweight tends to experience states of insulin resistance.
Calculate the ideal body weight with the BMI calculator
This means that the cells in your body become “immune,” or resistant, to the insulin your pancreas produces. As a result, insulin cannot effectively perform its function of moving sugar from the blood into the cells. Eventually your blood will contain excess sugar.
In addition, maintaining an ideal body weight also prevents various risks of critical illness. Away heart disease, strokeuntil high blood pressure.
5. Get used to exercising
Exercise not only helps you maintain an ideal body weight, but it can also increase insulin sensitivity. This means your body cells can do a better job of optimizing the excess sugar in your body.
In addition, exercise also stimulates your muscles to work. This means that more sugar is used as a source of energy and supports muscle work.
Athletic type The right thing can be weightlifting, walking, running, cycling, dancing, mountaineering, swimming and so on.
6. Watch carbohydrate intake
Carbohydrates are a natural source of sugar. Our body breaks down carbohydrates into glucose. Then the insulin our body produces takes the sugar into the cells, where it’s burned into oxygen.
However, there are times when our body’s intake of carbohydrates is excessive. In this case, the sugar in our body automatically increases. Therefore, maintaining carbohydrate intake is one of the most important keys to naturally lowering blood sugar levels.
You can start small. For example, by not eating flour-based snacks or fried foods. Or eat brown rice instead of white rice.
7. Eat more fish
Fish is the healthiest type of meat. There is no sugar content of fish. Therefore, it is better if you prefer fish to other types of meat. Start getting used to eating fish at least 2x in 1 week.
In addition to lowering blood sugar, fish also has many other health benefits. Various types of fish also contain omega-3, vitamin B2 and vitamin D, for example.
However, make sure that the processing of fish is healthy. Avoid fried fish and fish that contain a lot of mercury.
8. Get enough sleep
Lack of sleep can always affect our health, one of which is the phenomenon of insulin resistance. Ultimately, insulin cannot work effectively because the body’s cells are no longer sensitive to insulin.
This is dangerous because sugar levels are usually high when you wake up. In general, insulin can slowly lower sugar levels to normal. However, this cannot happen if you are sleep deprived.
So make sure you get enough sleep. Make it a habit to sleep 7-8 hours every day. If that’s not possible, you can also take the time to take a nap instead of sleeping at night.
9. Eat more often
Another way to lower high blood sugar that you can try is to eat smaller portions more often. This way, your sugar intake is spread out in small portions throughout the day. This gives your body time to digest less sugar at a time.
Avoid eating in large portions 1-2 times. Instead, try to break up your food portions into 5 small portions per day. However, make sure the food stays healthy!
10. Manage stress
The last but equally important way to lower blood sugar is manage stress. Everyone has to experience stress or pressure in life. However, how we respond to stress is key to avoiding health risks.
When stress is allowed, the body automatically adapts to prepare. The body reacts to stress by storing more energy reserves. These reserves are usually in the form of fat and glucose.
Therefore, people who experience stress tend to gain weight. It gets even worse for diabetics because sugar reserves cannot be converted into energy. This also causes sugar to build up in the blood.
So try to get used to stress management. For example, through writing a journal, breathing techniques to calm down, meditation and even yoga.
Why is it necessary to maintain normal blood sugar?
So you can lower blood sugar you can apply. Blood sugar must be kept normal. Make sure you keep your normal sugar levels below 180 mg/dL under normal conditions and below 100 mg/dL under fasting conditions.
This way you can avoid the risk of diabetes. In addition, diabetes can also increase the risk of other diseases, such as:
- kidney failure
- Heart attack
- stroke
- damage to blood vessels
- damage to the nervous system
- visual impairment
- amputation due to injury
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