Increased sugar level in your blood accompanies the metabolic condition, diabetes mellitus. It is one of the most serious life-threatening diseases in the world. In 2013, it was estimated that 382 million people throughout the world had diabetes. It is a long-term disease condition, which if not properly managed can lead to complications. Diabetes results when glucose cannot enter the bloodstream for use by body cells due to insufficient release of the hormone insulin. It may also be due to the insensitivity of the cells to the insulin released. Are you perturbed about how to reduce your blood sugar? Here are 5 natural ways to reduce your blood sugar.
It is very important to have basic facts on the disease condition like its symptoms and complications. This serves as a good baseline for the treatment procedure as this prepares your mind towards what to expect. It also lets you know the role you are to play in the management of the condition. This also helps to know what to expect and identify those factors that can predispose you to this disease. You can get these facts through the media, magazines and newspapers.
Have a good Dietary plan
This helps you to watch the food you eat and to reduce your blood sugar level. This eating plan should help make you healthy and stay healthy. The following recommendation is effective for a good sugar reduction.
- Eat small moderate meals without skipping breakfast.
- Try to eat your meals consistently. This helps to provide the body with the energy and nutrients it needs.
- Cut down on sugar-coated stuff like cakes, chocolates, coffee, desserts and candy.
- Avoid soft and processed drinks, stick to water until blood sugar is put under control
- Try fruits like almonds, avocados, watermelons and ginger, cucumbers and apples.
- Non-starchy vegetables are good for you e.g. lettuce, broccoli, cabbage, peppers, onions, spinach and garlic.
- Choose whole grain food rather than refined foods like wheat bread to white bread, sweet potatoes to mashed ones and brown rice to white rice.
- Foods with high fibre will be great for you, it helps you feel full e.g. oatmeal, wheat and legume
- Cut down on your saturated fatty foods like salad dressing, mayonnaise and cheese.
- Minimize the salt in your foods as this contributes to a high blood sugar level
- Eat homemade cooking, cut down on restaurant meals.
- Consume fewer processed and packaged foods e.g. pizza, canned beef and fish.
- Get to know the proper portion sizes and an estimated value of the foods you eat.
As you make your choice on carbohydrate foods, vegetables and fruits. watch out for foods with low glycemic index.
Good exercise routine
Increased sugar level is common among obese people. Good exercise helps to burn the fat which converts to glucose in the body. American Diabetes Association recommends that you stay moving for at most 30 minutes. Doctors recommend resistance or strength training activities like pulling, push-ups and lifting weights at least 2-3 times a day. Exercises help to lower blood sugar level and decrease cholesterol and triglycerides in the blood which increases blood pressure. Staying physically active also helps prevent diabetes-related health complications and improves overall quality of life. Therefore, aerobic exercises such as brisk walking, skipping, cycling, skating, dancing and hiking are good for you. However, to exercise safely, you may need to check your sugar level before, during and after exercise. This indicates how well the body is responding to the exercise and to check sugar fluctuations. In addition, it is important to be consistent with this plan to achieve your goal.
Stress reduction measures
Stress can cause an increase in blood sugar. To maintain a healthy mind and body, it is important to learn how to reduce stress in healthful ways to better manage your diabetes and improve your mental and emotional well-being. The body is equipped with natural responses tailored to fit different situations. When you feel stressed, the body releases hormones like adrenaline to help you cope with the pressure. These hormones signal the release of stored energy, which then floods into the blood stream. This results into increased sugar levels in the blood. Staying calm and composed at any situation prevents this from happening. Some good steps to this include:
- Play soothing music
- Take five to six breaths
- Do a few simple stretches.
- Get seven to nine hours of sleep each night.
- Cuddle with your partner, child, or pet.
- Take time to do something you really enjoy.
- Spend time doing your favourite hobby.
- Talk it out with a friend, counsellor, or diabetes educator.
Getting enough and quality sleep every day can help maintain a normal blood sugar level in the morning. Studies show that sleep apnea can result in elevated blood sugar right after waking up and even before taking breakfast. It is a fact that during sleep, most of the important body processes takes place. This includes the reparation of cells a person damages while the person was awake. Others like the production of an important substance (insulin) needed by the body to control glucose in the blood. The pancreas is the organ responsible for producing insulin and production happens at intervals 24 hours a day. Also, most of it happens while the person is asleep. Unhealthy sleeping habits can interrupt this process and thus lead to less insulin being produced. People with diabetes who have sleeping problems will normally feel ill during the morning due to increased sugar levels. This is the reason why medical experts advise sufficient sleep to promote sufficient insulin production. These measures can give you the desired result you seek. However, you should endeavour to document every improvement you notice. This will help you to know which things make you feel and perform better.