l How to reduce blood sugar levels naturally? l How to lower blood sugar naturally? l

 lower blood sugar naturally

We eat to live and carbohydrate is called the fuel of the human body. Every day we take carbohydrates as our main food and our body breaks down carbohydrates into glucose a form of sugar. Then sugar moves to the body's cells by insulin one kind of hormone which is produced from the pancreas and cell produce energy. If our body cannot transport sugar effectively from the blood to cells then sugar accumulates in the blood and causes high blood sugar levels.

Here we discuss some ways to lower blood sugar naturally :

Eat the right carbohydrates: Two main types of carbohydrates are simple and complex to affect blood sugar levels differently. Simple carbohydrates are made up of one kind of sugar. Simple carbohydrates are found in foods, like white bread, pasta, candy, etc. Our body can easily break down these carbohydrates into sugar quickly, which causes high blood sugar levels quickly. Complex carbohydrates are composed of three or more sugar units that are connected to each other. Because the chemical structure of these kinds of carbohydrates is complicated, it takes the body a long time to break down them. As a result, gradually sugar is released into the body and blood sugar levels rise slowly after eating them. Complex carbohydrates are found in whole grain oats, sweet potatoes, etc.

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Apple Cider Vinegar:  Apple cider vinegar has many benefits for our health. It helps to lower fasting blood sugar levels,  Research has shown that vinegar significantly influences the body’s response to sugars and improves insulin sensitivity. To incorporate apple cider vinegar into the diet we can add it to salad dressings or mix it with water. It is important to consult with our doctor before taking apple cider vinegar if we already take medications that lower blood sugar.

Control portion size:  Portion size means the amount of food we choose to eat and it may be more or less than a serving. Portion control helps to control calorie intake and can lead to weight loss. If we control our weight then it helps to lower blood sugar levels. A person should follow portion guidelines provided by a doctor or a nutritionist. Overeating at a sitting can cause high blood sugar. Carefully control the size of our portions can keep our blood sugar levels more controlled. In order to control portion size, we can do-

•  Eat slowly
•  Use smaller plates
•  Share our meal with a friend 
•  Drink a glass of water before start meal
•  Avoid eating directly from the container
•  Measure and weigh portion 
•  Read food level and check the serving size

Consume herbal extracts: Herbal extracts can play an effective role in treating and control of blood sugar levels. Most people should try to gain nutrients from the foods they eat. However, supplements are often helpful for people who do not get enough nutrients from natural sources. Most doctors do not consider supplements as treatment. So, all of us should consult our doctor before taking any supplement, as it may interfere with any prescribed medications. Some supplements are-

•  Green tea
•  American ginseng
•  Bitter melon
•  Cinnamon
•  Aloe vera
•  Fenugreek
•  Chromium

Increase fiber intake:  Foods that are high in fiber can play a significant role in our body to lower blood sugar levels. Fibre can slows down carbohydrate digestion that helps to reduce sugar absorption. For this reason,  blood sugar levels rise gradually. Fiber is two types: soluble and insoluble. Both are important but especially soluble fiber is the most helpful in controlling blood sugar. Soluble fiber is found in foods: vegetables, legumes, whole grains, fruits.

Maintain a healthy weight:  A healthy weight is crucial to lead a healthy life. If our weight is healthy, our body will be sound and our mind will be sound. A healthy weight helps to keep us healthy and prevent us from future health problems. Weight control helps to keep our blood sugar levels healthy and reduces the possibility of diabetes. Research has shown that 7% reduction in body weight can decrease the risk of developing diabetes up to 58%, improve cholesterol levels, reduce the risk of complications and it seems to work even better than medication. We should be conscious of our own waistline, as it is perhaps the most important weight-related factor for estimating diabetes risk. A study has shown that waistline measurement for women 35 inches (88.9 cm) or more and for men 40 inches (101.6 cm) or more has an increased chance of developing insulin resistance, high blood sugar levels. Eating a healthy diet full of fruits and vegetables and getting enough exercise can help a person lose weight and maintain a healthy weight.

Reduce carbohydrate intake: We take carbohydrates as our main food every day. Our body breaks down the carbohydrate into glucose a form of sugar and insulin moves the sugar into the cell then it turns into energy. A diabetes patient has a problem producing insulin. So, he has insufficient insulin to move sugar from the blood to the cell. As a result, our blood sugar level increases. If we reduce our carbohydrate intake then we can get a good result for sugar levels. Research has shown that for those who intake fewer carbohydrates as food his sugar level is less than those who intake more carbohydrates. So, we can add less carbohydrate and more protein-rich food to our food menu. As a result, we can lower blood sugar levels.

Stay hydrated: Drinking enough water helps us to keep our blood sugar level within healthy limits. For people who are worried about lowering high blood sugar, it is crucial to drink enough water. Drinking enough water prevents us from dehydration and also helps the kidneys to flush out the excess blood sugar through urine. Research showed that those who drank more water had a lower risk of developing high blood sugar levels. So, by drinking water, we can rehydrate our blood and lower blood sugar level. For staying hydrated water and other non-caloric beverage are best sugar-sweetened drinks raise blood sugar.

Choose low glycemic index foods: The glycemic index was developed to assess the body's blood sugar response to a food that contains carbohydrates. The amount and type of carbohydrate determine how food affects blood sugar levels. Research shows that following a low glycemic index diet decreases long-term blood sugar levels in type -1 and type -2 diabetes. Low glycemic index food is those that score below 55 on the glycemic index. Some low glycemic index foods: lentils, seafood, meat, peas, eggs, oats, barley, beans, corn, most fruits, and non-starchy vegetables.

Manage stress: Stress has a significant effect on blood sugar levels. The body secretes glucagon and cortisol hormone during stress and these hormones cause blood sugar levels to go up. Research shows that managing stress through meditation, exercise or relaxation can help to lower blood sugar levels.

Regular exercise: Regular exercise helps a man to keep his weight healthy and increase insulin sensitivity. Insulin is a kind of hormone that helps people to break down sugar and to make energy in the body. Exercise burns our calorie and then encourage our muscle to use sugar for energy.

Monitor blood sugar levels: Regular blood sugar level monitoring can help a diabetes patient to reduce blood sugar level. By measuring blood sugar level one can decide whether he needs to make adjustment in meals for medication and it will also help him to find out how his body reacts to certain food.

Get enough quality sleep: To keep our health fit and sound enough sleep is crucial for everyone. Poor sleeping habits and lack of rest affect blood sugar level and insulin sensitivity. Sleep deprivation releases growth hormones and increases cortisol levels and both of us play an important role in blood sugar control. Research has shown that people who sleep poorly have an increased risk of developing blood sugar levels and found that diabetes patients who slept 6 to 7 hours per night had better blood sugar control compared to those who slept for less or more time.