How do you lower your blood sugar?
Blood sugar levels are influenced by a variety of lifestyle factors. The Diabetes Expert Megan Asterino-McGeean of the Cleveland Clinic (USA) discusses lifestyle changes that can lower blood sugar levels without medication.
if there are no genetic causes, daily habits and diet, for example, can play an important role in high blood sugar levels. “For some people, what they eat, how much they exercise, and how much they weigh can make a difference“, reports Asterino-McGeean in a recent press release.
Lifestyle adjustments not always effective
However, when people suffer from certain diseases, for example Diabetes-Typ-1they can control their blood sugar not reduce in a natural way. With the disease, the pancreas does not produce insulin, a hormone that helps regulate blood sugar levels.
Lower blood sugar naturally
Lies however Type 2 diabetes or prediabetes before, it is quite possible to lower blood sugar with the help of natural methods Asterino-McGeean. The expert calls seven different strategies to lower blood sugar.
Avoid sugary drinks
With sugar sweetened beverages help raise blood sugar levels. A waiver of such drinks can lower blood sugar levels and additionally help to lose weight or maintain a healthy weight.
Examples of drinks with a high sugar content:
- Energydrinks,
- Fruit flavored beverages or beverages mixed with powder
- Saft,
- lemonade and other carbonated soft drinks,
- sports drinks,
- certain coffee drinks,
- sweet tea.
role of carbohydrates
carbohydrates also have one Influence on the blood sugar level. „Our blood sugar reflects our carbohydrate intake. When you eat too many carbohydrates, blood sugar levels rise. That’s why consistency is key“, so Asterino-McGeean.
According to the expert, every meal should contain about same amount of carbohydrates to be taken. Depending on the diet, it is also possible that the total amount consumed over the day carbohydrates reduced must become.
What form of carbohydrates should you eat?
„Be selective. Nutrient-dense, high-fiber, complex carbohydrates are a better everyday choice than simple processed carbohydrates‘ advises the expert. Processed carbohydrates do not occur naturally, but are present in many foods.
Below, the expert gives some examples of foods that contain the healthier form of carbohydrates:
- beans and lentils,
- berries and fruits,
- greek yogurt,
- sweet potatoes,
- whole grains.
Nutritional advice can help
If you want to start yourself to eat healthier and want to eat more nutrient-dense, high-fiber, complex carbohydrates, one can Nutritional advice help.
„Everyone’s needs are different. Perhaps you have other nutritional issues besides dealing with high blood sugar or diabetes. A nutritionist can help you create a customized meal plan, make adjustments, and set realistic goals“, so Asterino-McGeean.
Pay attention to balanced meals
Carbohydrates should not be consumed with other healthy foods, for example starchy vegetables and lean proteins. According to the expert, these foods lower blood sugar levels after a meal solid rising.
Exercise can lower blood sugar
The less you move, the higher your blood sugar. thats why Movement is one of the best waysto the improve overall health, mood and metabolism.
„It’s important to be active, but it can be difficult depending on your lifestyle or health condition. So try to move more than yesterday. If that’s all you can do, it still counts“, explained Asterino-McGeean.
play sports and move
The expert recommends using one to start endurance trainingfor example with brisk walking and some resistance and strength training. “When you start a new exercise program, the first thing you should do is talk to your doctor, physical therapist, or trainer to make sure it’s safe to do,” she advises.
One should start slowlyand then yourself gradually increasewhen the condition has improved and the training becomes easier.
avoid stress
Stress affects blood sugar. So it’s important to avoid stress in general or apply ways to reduce stress. This can be done, for example, by Hobbies, sports or talk therapy happen.
However, care should be taken to ensure that no mechanisms for coping with stress are used, which have a negative effect on blood sugar such as overeating or consuming alcoholstressed Asterino-McGeean.
Monitor blood sugar levels
When people under diabetes or prediabetes suffer, be the Monitoring of blood sugar levels attachedto avoid problems caused by high blood sugar. Such monitoring could also provide information about general blood sugar trends and their causes.
A blood glucose meter (a so-called glucometer) helps to ensure that you are within the target range of blood sugar levels, which was determined after a doctor’s examination.
quit smoking
Nicotine affects the body’s response to insulin. This has the consequence that Smoking increases blood sugar. In addition, smoking also causes inflammationwhich can also increase blood sugar.
„This is a double catastrophe. Those who have high blood sugar and smoke are twice as likely to develop complications“, so Asterino-McGeean.
Natural means of lowering blood sugar levels
The expert advises Be careful with natural remedieswhich promise to lower blood sugar, since many do not Evidence of their effectiveness and safety give.
„Also, it can be dangerous to take supplements or herbs that are designed to lower blood sugar if you are already taking diabetes medication‘ adds the expert.
Take a long-term approach to lowering blood sugar
Trying to lower blood sugar naturally should be addressed in the long term. „It’s a lifestyle change, not a quick fix. It may take a few weeks or months before you see results“, explained Asterino-McGeean.
If you have been trying to lower your blood sugar level with the help of home remedies for a few months, but no success adjusts, according to the expert, you should make an appointment for a physical examination make.
„At this point, it’s time to have a conversation with your doctor to find out what’s going on and discuss your options. Together, you and your doctor can determine the next steps to maintaining your health“, so Asterino-McGeean. (as)
Author and source information
This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: How To Lower Your Blood Sugar Naturally (veröffentlicht 30.06.2022), Cleveland Clinic
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.