Lowering blood sugar levels is an essential aspect of managing diabetes, a chronic health condition that affects millions of people worldwide. High blood sugar levels over time can damage blood vessels and nerves, leading to severe health problems like heart disease, kidney disease, nerve damage, and blindness. In this article, we’ll cover 11 natural ways to lower blood sugar levels to lead a healthy life.
1) Exercise regularly
Regular physical activity is one of the most effective ways to lower blood sugar levels. When you exercise, your muscles use glucose as a source of fuel, which can help to lower the amount of glucose in your bloodstream. Additionally, exercise can also improve insulin sensitivity, which means that your body becomes more efficient at using insulin to move glucose from your bloodstream into your cells. Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming, on most days of the week. To complement your exercise routine, you can also consider incorporating Keeros Apple Cider Vinegar into your diet. The acetic acid in apple cider vinegar has been shown to improve insulin sensitivity and help regulate blood sugar levels
2) Eat a healthy diet
Eating a healthy diet is another important aspect of managing blood sugar levels. A diet that is high in refined carbohydrates, added sugars, and saturated fats can contribute to the development of diabetes and other chronic health conditions. On the other hand, a diet that is rich in fruits, vegetables, whole grains, and legumes can help to lower blood sugar levels. These foods are high in fibre, which can slow down the absorption of glucose in the gut and help to regulate blood sugar levels. In addition to incorporating a balanced diet, eating healthy snacks can also help regulate blood sugar levels and support overall health. For such healthy & tasty snacks, you can try Keeros Supersnacks- keeros.in/collections/super-snacks
3) Incorporate cinnamon into your diet
Cinnamon is a spice that has been shown to lower blood sugar levels in people with diabetes. Studies have found that cinnamon can increase insulin sensitivity and lower glucose levels in the bloodstream. One study found that taking a cinnamon supplement for 90 days reduced fasting blood sugar levels by 18-29%. Another study found that cinnamon improved HbA1c levels, which is a measure of long-term blood sugar control. To add cinnamon to your diet, try adding it to your oatmeal, smoothies, or coffee. Good News is that you can incorporate cinnamon in your daily routine by drinking water infused with Keeros Superdrinks which is India’s 1st Super Easy to make herbs Infused Detox Water. This Superdrink contains the goodness of 12 herbs leke cinnamon, giloy, ashwagandha, etc.
4) Drink Plenty of Water
Drinking water is another simple and effective way to lower blood sugar levels. When you drink water, your kidneys flush out excess glucose through urine. Drinking enough water can help to prevent dehydration and improve kidney function, which can help to lower blood sugar levels. Aim for at least eight glasses of water per day. Incorporating adequate hydration into your daily routine is crucial for regulating blood sugar levels. To support your hydration goals, you may also consider trying Keeros Superherbs Detox Water, which provides a convenient way to stay hydrated.
5) Reduce Your Carb Intake
A low-carb diet can be an effective way to lower blood sugar levels. By reducing the amount of carbohydrates in your diet, you can also reduce the amount of glucose in your bloodstream. Studies have found that low-carb diets can lead to significant improvements in blood sugar control and weight loss in people with diabetes. To follow a low-carb diet, try cutting out or reducing your intake of refined carbohydrates, such as white bread, pasta, and sugar. A low-carb diet can be an effective way to manage blood sugar levels and support overall health. To make the transition to a low-carb diet easier and still enjoy sweetness, you may also consider trying a 100% natural sugar-free liquid sweetener like Keeros Stevia Drops as a substitute for sugar.
6) Get Enough Sleep
Getting enough sleep is another important aspect of managing blood sugar levels. Studies have found that people who don't get enough sleep are at an increased risk of developing diabetes and other chronic health conditions. When you sleep, your body regulates hormones that control glucose metabolism, so getting enough sleep can help to lower blood sugar levels. Aim for at least seven hours of sleep per night.
7) Manage stress
Stress can cause blood sugar levels to rise, so it's important to find ways to manage stress in order to lower blood sugar levels. Stress can cause the release of the hormone cortisol, which can lead to an increase in glucose production in the liver. Additionally, stress can also lead to changes in appetite and cravings for high-calorie, high-carbohydrate foods. To manage stress, try practising relaxation techniques such as yoga, meditation, or deep breathing. You can also talk to a therapist or counsellor to help you develop effective stress management strategies.
8) Try Yoga
Yoga is a form of exercise that can help to lower blood sugar levels. Yoga combines physical movement with deep breathing and meditation, which can help to reduce stress and improve insulin sensitivity. Studies have found that regular yoga practice can lead to significant improvements in blood sugar control and weight loss in people with diabetes.
9) Incorporate Vinegar Into Your Diet
Vinegar is another simple and effective way to lower blood sugar levels. Vinegar can slow down the absorption of glucose in the gut, which can help to regulate blood sugar levels. Studies have found that consuming vinegar before a high-carbohydrate meal can lead to a reduction in blood sugar levels after the meal. To add vinegar to your diet, try adding it to your salad dressings or marinades. Incorporating vinegar into your diet can be a helpful tool for regulating blood sugar levels. To make it easier, you can try a product like Keeros Apple Cider Vinegar, which provides a convenient and tasty way to incorporate vinegar into your meals and support glucose regulation. If you want the added benefits of Ginger, Lemon & Garlic in your Apple Cider Vinegar, you should check out Keeros Apple Cider Vinegar infused with Ginger, Lemon, Garlic.
10) Take a Fenugreek Supplement:
Fenugreek is a herb that can also help to lower blood sugar levels. Fenugreek contains a type of fibre called galactomannan, which can slow down the absorption of glucose in the gut. Studies have found that fenugreek supplements can lead to significant improvements in blood sugar control in people with diabetes. However, it's important to consult with your doctor before taking any supplements, as it can interact with some medications and may lower blood sugar levels too much.
Frequently Asked Questions:
Q: Can I lower my blood sugar levels without medication?
A: Yes, there are natural ways to lower blood sugar levels. These include regular exercise, drinking plenty of water, reducing carb intake, increasing fiber intake, getting enough sleep, managing stress levels, incorporating apple cider vinegar in your diet, drinking green tea, consuming cinnamon, and avoiding processed foods.
Q: How much water should I drink to lower my blood sugar levels? A: Drinking at least
A: Drinking at least 8 glasses of water a day is recommended to maintain hydration and lower blood sugar levels. However, the exact amount of water needed may vary depending on factors such as age, weight, and activity level.
Q: Can exercise alone lower blood sugar levels?
A: Exercise can be effective in lowering blood sugar levels, but it may not be enough for everyone. A combination of regular exercise, healthy diet, and other lifestyle changes may be necessary to manage blood sugar levels effectively.
Q: How can I incorporate cinnamon in my diet?
A: Cinnamon can be added to many dishes, such as oatmeal, smoothies, and baked goods. It can also be used as a spice for savory dishes, such as roasted vegetables or stir-fry dishes.
In conclusion, managing blood sugar levels is essential for maintaining overall health and preventing the development of diabetes and other chronic health conditions. While some people may need to take medication to control blood sugar levels, there are also several natural ways to lower blood sugar levels. By incorporating healthy habits such as regular exercise, a balanced diet, and stress management, you can take control of your blood sugar levels and improve your overall health. Remember that it's important to consult with your doctor before making any changes to your diet or lifestyle, especially if you have diabetes or are at risk of developing it.
Author- Simran Sahni