November is diabetes awareness month. There are over 30 million people in America living with diabetes. Diabetes and prediabetes are characterized by high blood sugar levels in the body. Prediabetes is when the blood sugar is high, not enough to be described as diabetes.
Diabetes can be caused by internal factors, including your body produces little insulin, your liver making too much glucose, or your body not effectively utilizing the insulin it produces. External factors include leading a sedentary lifestyle, dietary choices, and stress.
Managing blood sugar levels is crucial for people with diabetes or prediabetes. Here are different ways to naturally regulate your bold sugar levels without taking medication.
Studies have shown that regular exercise will help you maintain a moderate weight and help increase your insulin sensitivity. Exercise helps your muscles use the blood sugar for muscle contraction and energy. Increased insulin sensitivity means that your cells can utilize the blood sugar in the bloodstream.
If you have a blood sugar management problem, check your sugar levels before exercising. It will help you know how to respond to activities that keep your blood sugar levels from getting too low or high.
Some exercises you can engage in include running, brisk walking, weight lifting, dancing, biking, swimming, and more. Any activity that helps you to move your body regardless of the intensity will help beat a sedentary lifestyle.
Regulate Your Carbohydrate Intake
Carbohydrates influence blood sugar levels. The body breaks down carbohydrates in glucose. After that, the insulin the pancreas produces helps the body utilize glucose and store it for energy. If you eat too many carbs when you have insulin function problems, this process might fail, resulting in high blood sugar levels.
The American Diabetes Association (ADA) recommends that patients with diabetes regulate their carb intake by being aware of how much they need and counting their carbs. It is important to note that low-carb and no-carb diets are different. You still need to eat some carbs if you have diabetes. You need to prioritize having whole grains over refined carbs for more excellent nutritional value.
Add More Fiber To Your Diet
Fiber slows down sugar absorption and carb digestion which helps control the gradual rise in blood glucose levels. There are insoluble and soluble fibers. Soluble fiber has been shown to help manage blood sugar levels, while insoluble fiber has not been shown to have any effects.
A high-fiber diet can help improve your ability to regulate blood sugar and help keep your blood sugar low. Foods high in soluble fiber include fruits, vegetables, whole grains, and legumes.
Drink Water To Stay Hydrated
Drinking enough water will help maintain your blood glucose levels in healthy ranges. It helps prevent dehydration, and it helps flush out the excess sugar through the urine. Studies have shown that people who drink enough water are less likely to develop hyperglycemia.
Staying hydrated will keep your blood hydrated and lower blood glucose levels, reducing the risk of diabetes. It is important to note that you should avoid sweetened drinks since they can raise your blood sugar levels, increase weight gain and increase your chances of diabetes.
Eat Food With A Low Glycemic Index
The glycemic index or GI is how quickly food is broken down during digestion and how fast it is absorbed in the body. How fast food is digested and absorbed affects how your blood sugar rises. GI is measured in low, medium, and high and ranked on a scale of 0-100.
Carbs with a low GI you can add to your food include oats, bulgur, barley, lentils, unsweetened Greek yogurt, and whole wheat pasta. You can add protein to your food to reduce blood sugar spikes after meals.
Get Enough Quality Sleep
Quality sleep is essential for excellent health. Poor sleep can affect blood sugar levels, increase the risk of getting type 2 diabetes and reduce insulin sensitivity. It can also increase your appetite and promote weight gain.
There are many ways to manage your blood glucose levels naturally. Most require you to make fundamental lifestyle changes like managing stress levels and weight, exercising, and improving sleep quality. It is crucial to get professional advice before trying these methods.