Frequent tiredness, irritability, or fluctuating energy levels might make your blood sugar unstable. Diabetes is an increasingly common health issue around the world. The more worrisome part of diabetes is that it is a source of several life-threatening health conditions, including heart ailment and even cancer. As of 2021, the International Diabetes Federation (IDF) estimates that around 537 million adults aged 20 to 79 have diabetes. This number will increase to 643 million by 2030 and 783 million (12.2%) by 2045.
So, here is the good part: you can take charge, most of the time, without extreme medical procedures. Everyday lifestyle choices made daily can significantly reduce the level of blood sugar. This blog guides those looking to take control of their blood sugar levels by easily integrating natural practices into daily life.
Here are seven natural ways to manage blood sugar levels effectively:
1. Choose Whole, Fibre-Rich Foods
The first step towards managing the blood sugar level is having enough fibre-rich food on your plate. Refined carbs and sugars cause rapid spikes in blood glucose, whereas whole grains and fibre-rich foods slow down absorption.
A study published in Nutrients Journal highlights that increased fibre intake significantly improves glycaemic control in individuals with type 2 diabetes. (Source: The Health Benefits of Dietary Fibre) Therefore, incorporate oats, legumes, barley, and fresh vegetables into your meals. These not only help stabilise blood sugar but also support digestive health.
2. Stay Active – But Make It Routine
Exercise is not only about burning calories but also facilitates the insulin sensitivity of the cells. It means your body is highly effective in metabolising glucose.
Research found that moderate exercise makes a big difference for people with type 2 diabetes. It helps lower the average blood sugar over time (shown by HbA1c tests). You don’t need to follow a strict fitness routine. Doing activities like brisk walking, yoga, or cycling for about 30 minutes daily can help you get good results.
3. Track Your Carbohydrate Intake
Managing carbs isn’t about cutting them all out. It’s about picking more innovative options. It helps to learn how different carb foods work in your body. Find the GI (glycaemic index) value of the foods you consume and reduce the foods with high GI value. GI value varies from 1 to 100, where 100 means the fastest glucose release in your bloodstream.
Foods high in fibre often have a low GI. Good examples are lentils, vegetables that aren’t starchy (like greens or tomatoes), and sweet potatoes. These foods help keep your blood sugar balanced. They also protect against future insulin resistance.
4. Stay Hydrated – But Cut Sugary Drinks
Staying well-hydrated helps your kidneys get rid of extra sugar through your urine. It also supports how your body uses energy.
Avoid drinking sodas, energy drinks, or even some packaged fruit juices. Choose water and unsweetened herbal teas most often. Sugary drinks usually aren’t healthy and have lots of sugar, so it’s best to drink water or tea throughout your day.
5. Try Low GI Supplements
Low GI supplements are dietary supplements which offer you complete nutrition and do that with low glycaemic index (GI) value. GI value indicates how fast a food will release glucose into your bloodstream. Pure sugar has a GI value of 100, while low-carb, high-energy diets will have GI values below 50. One of the ways to manage your blood sugar levels is to eat small portions of your meals.
However, you still need to complete your body’s nutritional demands. Dietary supplements fill the gap here. The best supplements to control blood sugar levels (MamaCare Diabetic Nutrition GI: 33) are certified low GI (ideally below 40). You can also look for cinnamon extract, alpha-lipoic acid, chromium, and magnesium. In multiple studies, these have been associated with improved insulin sensitivity and blood glucose regulation.
You have several nutritional supplements available in Australia that claim to help in controlling blood sugar. However, before using them, you should always look at their GI certification tag and values.
6. Prioritise Restful Sleep
Sleep deprivation or low-quality sleep can hurt the hormones controlling glucose and insulin levels. According to one of the Journal of Clinical Endocrinology & Metabolism, lack of sleep, even for one night, reduces the body’s ability to utilise insulin.
Hence, the general rule is to sleep six to seven continuous hours daily. It includes consistent bedtimes, no screen time after a specified hour, and other relaxing pre-sleep rituals.
7. Manage Stress Effectively
Stress, also termed the “fight or flight” hormone, immensely contributes to the production of cortisol, increasing blood sugar levels. High stress is bound to disrupt your blood sugar management regardless of how healthy your meals are or how much you exercise.
For instance, simple stress-relieving techniques include:
- · Deep breathing or meditation
- · Time in nature
- · Journaling
- · Low-impact movement like walking or stretching
- · Even a few minutes of mindfulness each day can lower stress-induced sugar spikes.
Manage Blood Sugar & Stay Clear of Diabetes
Managing your blood sugar levels is a journey that requires patience. Implementing natural strategies demands patience, but the overall health benefits are boundless. Focus on gradual, sustainable shifts and remember the goal is not an overnight transformation. By embracing a lifestyle rich in whole foods, regular movement, stress management, and adequate hydration, you empower yourself to play an active role in maintaining balanced blood sugar levels and fostering a healthier future.
References:
Magliano DJ, Boyko EJ; IDF Diabetes Atlas 10th edition scientific committee . IDF DIABETES ATLAS [Internet]. 10th edition. Brussels: International Diabetes Federation; 2021. Chapter 3, Global picture. Available from: https://www.ncbi.nlm.nih.gov/books/NBK581940/
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
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