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Insulin is a hormone that regulates blood glucose and helps sugar to enter your cells for energy.
High blood sugar occurs when your body doesn’t make enough Insulin or effectively use the available insulin.
High blood sugar (hyperglycemia) is associated with diabetes.
The estimates in 2019 showed that 77 million individuals had diabetes in India, which is expected to rise to over 134 million by 2045.
Most of this increase is in cases of type 2 diabetes, which is caused by insulin resistance and the pancreas slowly losing the ability to make insulin.
A complex set of factors can contribute to the development of type 2 diabetes, including:
Here are few easy ways to lower blood sugar levels naturally:
Regular exercise can help you get to and maintain a moderate weight and increase insulin sensitivity.
Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and muscle contraction.
Useful forms of exercise include weightlifting, brisk walking, running, biking, jogging, yoga, swimming, and more.
Your body breaks carbs down into sugars (mostly glucose), and then insulin helps your body use and store sugar for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
To reduce carbohydrates in your diet ,Avoid Rice and wheat and switch to millet base diet which includes Ragi,Jowar,Barley,Bajra,millets.
Fibre slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.
Foods that are high in fibre include:
Drinking enough water may help you keep your blood sugar levels within healthy limits.
In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine.
Avoid Sugar-sweetened drinks,carbonated drinks like cola,pepsi which raise blood glucose, drive weight gain, and increase diabetes risk .
Portion control helps regulate calorie intake and can help maintain a moderate weight and prevent blood sugar spikes
Here are some helpful tips for managing portion sizes:
The glycemic index measures how we absorb or digest foods, which affects the rate at which blood sugar levels rise.
Foods with a low to moderate glycemic index include:
Stress can affect your blood sugar levels
Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up
Studies show that exercise, relaxation, yoga and meditation significantly reduced stress and lowered blood sugar levels
“What gets measured gets managed.”
Measuring and monitoring blood sugar levels will help you better manage your diabetes.
For example, keeping track helps you determine whether you need to make adjustments in meals or medications
It will also help you find out how your body reacts to certain foods
Try measuring your levels every day and record the numbers in a book and discuss with your doctor regarding any adjustments to your medications.
Poor sleeping habits and a lack of rest can also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these can increase your sugar levels.
Good sleep helps maintain your blood sugar levels and promote a healthy weight.
Try apple cider vinegar
Apple cider vinegar has many health benefits.
It promotes lower fasting blood sugar levels, possibly decreasing its production by the liver or increasing its use by cells
It may be mixed in water that you can drink before a meal or be mixed in salad dressing
However, it’s essential to talk with your doctor before taking apple cider vinegar if you’re already taking medications that lower blood sugar.
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Cinnamon is known to have many health benefits.
It’s been shown to decrease insulin resistance at the cellular level
Studies show cinnamon can also lower blood sugar levels by up to 29%
Try Karela (Bitter gourd) juice
Several studies have shown that karela juice may help manage blood sugar levels.
Eat fenugreek seeds
Fenugreek seeds are a great source of soluble fiber, which can help manage blood sugar levels.
Many studies have shown that fenugreek can effectively lower blood sugar in people with diabetes. It also helps reduce fasting glucose and improve glucose tolerance
It’s a no-brainer that maintaining a moderate weight will help improve your health and may help prevent future health problems.
Weight management also promotes healthy blood sugar levels and has been shown to help reduce your risk for developing diabetes.
Even a 7% reduction in body weight can decrease your risk for developing diabetes by up to 58%, and it seems to work even better than a common diabetes medication
It’s important to monitor your waistline, as it’s perhaps the most crucial weight-related factor for estimating your diabetes risk.
A measurement of more than 35 inches (88.9 cm) for women and more than 40 inches (101.6 cm) for men is associated with an increased risk of developing insulin resistance, high blood sugar levels, and type 2 diabetes
Having a healthy waist measurement may even be more important than your overall weight
The bottom line
Be sure to talk with your doctor before making lifestyle changes or trying new supplements.
This is particularly important if you have problems with blood sugar management or if you’re taking medications to lower blood glucose levels.