August 18, 2020

15 simple ways to lower blood sugar levels naturally

15 Einfache Wege, die Blutzuckerspiegel auf natürliche Art und Weise zu senken

High blood sugar levels occur when the body cannot efficiently transport sugar from the blood into the cells. If uncontrolled, this can lead to diabetes.

A 2012 study reported that 12 to 14% of all US adults suffer from type 2 diabetes, while 37 to 38% were classified as prediabetic (1). This means that approximately 50% of all US adults have diabetes or prediabetes.

Here are 15 natural ways to lower blood sugar levels and prevent prediabetes or diabetes from developing:

1. Exercise regularly

Regular exercise can help you lose weight and improve your insulin sensitivity. Increased insulin sensitivity means that your cells are better able to use the sugar in your bloodstream. Exercise also helps your muscles to use blood sugar as an energy source for muscle contractions.

If you have problems with blood sugar control, then you should check your blood sugar levels regularly. This will help you learn how to respond to different activities and prevent your blood sugar levels from rising or falling too much (2).

Good forms of exercise for this purpose include training with weights, fast walking, running, cycling, dancing, hiking, swimming, etc.

2. control your carbohydrate intake

Your body breaks down carbohydrates into sugar (mainly glucose) and insulin transports this sugar into the cells. If you eat too many carbohydrates or have problems with insulin function, this process will not work properly and blood sugar levels will rise. However, there are some things you can do to prevent this.

The American Diabetes Association (ADA) recommends controlling carbohydrate intake by counting your carbohydrates or using another method to control carbohydrate intake (3). Some studies have found that these methods can help you plan meals appropriately, which can improve blood sugar control (4, 5).

Many studies also show that a low-carbohydrate diet can lower blood sugar levels and prevent a sharp rise in blood sugar levels (6, 7, 8, 9). In addition, a low-carb diet can help control blood sugar levels in the long term (10).

3. increase your fiber intake

Fiber slows down the digestion of carbohydrates and the absorption of sugar. For this reason, it promotes a slower rise in blood sugar levels.

In addition, the type of fiber you consume may also play a role. There are two primary types of fiber: soluble and insoluble fiber. While both are important, soluble fiber in particular has been shown to lower blood sugar levels (11, 12, 13).

In addition, a high-fiber diet can help to better control type 1 diabetes by improving blood glucose control and preventing low blood glucose levels (13, 14).

Foods rich in fiber include vegetables, fruits, legumes and whole grains. The recommended daily intake for fiber is about 25 grams for women and 38 grams for men. This corresponds to about 14 grams of fiber per 1,000 kcal (15).

4. drink water and make sure you are well hydrated

Drinking enough water could help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, adequate hydration helps your kidneys excrete excess blood sugar through urine.

An observational study showed that those who drank more water had a lower risk of developing high blood sugar levels (16). Drinking sufficient amounts of water regularly rehydrates the blood, lowers blood sugar levels and reduces the risk of diabetes (16, 17, 18, 19).

Keep in mind that water and other calorie-free drinks are best. Sugar-sweetened drinks raise blood sugar levels, promote weight gain and increase the risk of diabetes (20, 21).

5. introduce portion control

Healthy portion control helps regulate calorie intake and can contribute to weight loss (22, 23, 24). In addition, controlling body weight promotes healthy blood sugar levels and can also reduce the risk of developing type 2 diabetes (22, 23, 25, 26, 27, 28).

Monitoring your portion sizes will also help you to reduce your calorie intake and, as a result, lower your blood sugar levels (23, 24).

Here are some useful tips for portion control:

Measure and weigh your portions
Use smaller plates
Avoid all-you-can-eat restaurants
Pay attention to food labels and check portion sizes
Keep a food diary
Eat slowly.

6. choose foods with a low glycemic index

The glycemic index was developed to determine the body's blood sugar response to foods containing carbohydrates (29). Both the amount and type of carbohydrate determine how a food affects blood glucose levels (30, 31).

It has been shown that long-term blood glucose levels can be lowered with type 1 and type 2 index (32, 33). However, although the glycemic index of foods is important, the amount of carbohydrate consumed also plays a role (34, 35).

Foods with a low glycemic index include seafood, meat, eggs, oats, rye, beans, lentils, legumes, sweet potatoes. Corn, yams, most fruits and non-starchy vegetables.

7. control your stress levels

Stress can affect your blood sugar levels (36, 37). Hormones such as glucagon and cortisol are released during stress. These hormones can cause blood sugar levels to rise (38, 39).

One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels in students (40). Exercise and relaxation methods such as yoga and conscious stress reduction can also help to correct problems with insulin secretion in chronic diabetes (40, 41, 42, 43, 44).

8. monitor your blood glucose levels

"What gets measured gets controlled." Measuring and monitoring blood glucose levels can also help you control them.

Monitoring your blood glucose levels will help you determine if you need to make adjustments to your meals or medication (31). It will also help you to find out how your body reacts to certain foods (45, 46).

Try to measure your blood sugar levels every day and keep a record of them.

9. make sure you get enough good sleep

Getting enough sleep is essential for good health (47). Poor sleep habits and a lack of rest and recovery can negatively affect blood glucose levels and insulin sensitivity, as well as increase appetite and promote weight gain (48, 49).

Sleep deprivation reduces the release of endogenous growth hormone and increases cortisol levels. Both play an important role in the control of blood glucose levels (47, 50, 51).

Good sleep is about both quality and quantity. It's best to get a sufficient amount of good sleep each night (49).

10. eat foods rich in chromium and magnesium

High blood sugar levels and diabetes have also been linked to certain micronutrient deficiencies (51, 52). Examples of such deficiencies include the minerals chromium and magnesium.

Chromium is involved in carbohydrate and fat metabolism. It also helps control blood glucose levels and a deficiency of chromium may increase the risk of carbohydrate intolerance (53, 54, 55). However, the underlying mechanisms are not fully understood. In addition, studies have come to different conclusions.

Two studies conducted with diabetic patients showed that chromium had positive effects on long-term blood glucose control, while another study found no benefits (55, 56, 57).

Chromium-rich foods include egg yolks, whole grains, cereals rich in bran, coffee, nuts, green beans, broccoli and meat.

Magnesium has also been shown to have positive effects on blood sugar levels. In addition, a magnesium deficiency has been linked to a higher risk of developing diabetes (31, 58, 59).

One study found that participants with the highest magnesium intake had a 47% lower risk of developing diabetes (60). However, if you already consume enough magnesium-rich foods, then magnesium supplements are unlikely to provide any additional benefits (61).

Magnesium-rich foods include green leafy vegetables, whole grains, fish, dark chocolate, bananas, avocados and beans.

11 Try apple cider vinegar

Apple cider vinegar can have many health benefits. It promotes lower fasting blood sugar levels, which may be due to a reduction in glucose production by the liver or increased utilization of blood sugar by cells (62, 63, 64).

In addition, studies show that vinegar can significantly affect the body's response to sugar and improve insulin sensitivity (63, 65, 66, 67, 68, 69).

To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons with 250 ml of water.

12. experiment with cinnamon extract

Cinnamon is known for its numerous health benefits. For example, it has been shown to improve insulin sensitivity by reducing insulin resistance at the cellular level (70, 71). Studies also show that cinnamon can lower blood sugar levels by up to 29% (72, 73, 74).

Cinnamon slows down the breakdown of carbohydrates in the digestive tract, which reduces the increase in blood sugar levels after a meal (75, 75). Cinnamon works in a similar way to insulin, albeit at a much slower rate (77).

An effective dose is between 1 and 6 grams of cinnamon per day, which is equivalent to 0.5 to 2 teaspoons of cinnamon (78). A higher intake is not recommended, as too much cinnamon can be harmful, especially cassia cinnamon.

13 Try berberine

Berberine is the active compound in a Chinese medicinal plant that has been used for thousands of years to treat diabetes. Berberine has been shown to help lower blood sugar levels and increase the breakdown of carbohydrates for the purpose of energizing the body (79, 80, 81).

In addition, berberine may be as effective as some blood glucose-lowering drugs. This makes berberine one of the most effective supplements for people suffering from diabetes or prediabetes (79, 82).

However, many of the mechanisms underlying these effects of berberine are not yet known (81, 83). In addition, berberine may have some side effects. Diarrhea, flatulence and abdominal pain have been reported (84).

A common dosage is 1,500 mg per day, which is usually divided into 3 single doses of 500 mg taken before meals.

14. eat Fenugreek (Fenugreek) seeds

Fenugreek seeds are an excellent source of fiber that can also help control blood sugar levels.

Many studies have shown that fenugreek can effectively lower blood sugar levels in diabetics. It also helps to lower fasting blood sugar levels and improve glucose tolerance (85, 86, 87, 88).

Although it may not be as popular, fenugreek can easily be added to baked goods to help manage diabetes. Fenugreek can also be used to make flour or brewed as a tea (89).

Fenugreek seeds are considered one of the safest medicinal herbs for diabetes (87, 88). The recommended dosage is 2 to 5 grams of fenugreek seeds per day.

15 Lose some weight

It goes without saying that maintaining a healthy weight will help you improve your health and avoid future health problems. Good weight control promotes healthy blood sugar levels and has been shown to reduce the risk of diabetes.

Even a 7% reduction in body weight can reduce the risk of diabetes by up to 58% and weight reduction appears to work even better than medication in this regard (90). What's more, this reduced risk can be maintained over the years (91, 92, 93).

You should pay particular attention to your waistline, as waist circumference is probably the most important weight-related factor in estimating your risk of diabetes. A waist circumference of 89 centimeters or more in women and a waist circumference of 101 centimeters or more in men are associated with an increased risk of developing insulin resistance, high blood sugar levels and type 2 diabetes (94). A healthy waist circumference may be even more important than overall weight (94).

Conclusion

It is always advisable to discuss major lifestyle changes or the use of new supplements with your doctor. This is especially important if you have problems with blood sugar control or if you are using medication to lower blood sugar levels.

If you are diabetic or have problems with blood sugar control, you should start doing something about it as soon as possible.

References:

Source: https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar

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