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High blood sugar is also known as hyperglycemia which is generally associated with diabetes. When an enough and effective amount of insulin is not produced by the body it results in high blood sugar levels. Insulin is a hormone that regulates blood glucose in your body.
Natural Ways To Reduce Blood Sugar Level
The fastest way to manage high blood sugar is by taking insulin and exercising. It is better to get your blood glucose level checked in the hospital rather than treat it on your own.
A high level of blood sugar can be dangerous, diabetic ketoacidosis (DKA) is a condition where the level of insulin becomes very low, a person having DKA can experience the following symptoms-
- Dry mouth
- Breath shortness
- Feeling dizzy and vomiting
- The fruity smell in breath
It is advised to consult your doctor if you are not sure about what to do, the doctor will help you with instructions whether the person needs to take an insulin dose or needs an emergency room. Some of the more tips that can help manage blood glucose levels are listed below.
1. Regular exercise
Exercising regularly can help you maintain body weight and also insulin level in your body, this happens because as we do physical activities our body demands glucose for generating energy, the glucose is delivered to muscles with the help of cells and the blood sugar level drops.
One thing that should also be kept in mind before exercising is that if you have ketone present in your urine or your blood sugar is above 240mg/dl then exercising will increase the risk of complications caused by high blood sugar.
Doctors usually advise type 1 diabetic patients to check blood sugar before exercising which can be done with the help of home urine ketone testing kits available online.
Some useful exercise that is effective in managing blood sugar level from getting too low or too high are
- Running
- Biking
- Swimming
- Brisk walking
2. Count your carbs
The carbohydrates are broken down directly into sugars during the time of digestion, then this sugar (glucose) reaches the bloodstream, and accordingly the insulin functions by removing sugar from the blood.
In the case of diabetic patients, the production of insulin is less due to which the high carb intake can increase the high blood sugar. To maintain the blood sugar level it is recommended to follow a low carb diet. Many studies have found blood sugar improvement if the carb intake is limited to 20-30grams per day.
Foods that raise blood sugar-
- Amongst starch, sugars, and fibers starch, the sugar and starch components should be limited as it raises the blood sugar.
- Sugar alcohols such as maltitol are the components that increase blood sugar in diabetic patients.
Examples of carbohydrate-rich foods- Bread, baked goods, candy, starchy vegetables like potatoes and yams, milk, pasta, cereals, corns, etc. Foods that can be included to maintain the blood sugar level- olive oil, coconut oil, olives, eggs, kinds of seafood, cheese, non-starchy veggies, berries, sour cream, and many more foods low in carbs.
3. Hydrate yourself
In order to stay within healthy limits drinking enough water is necessary, staying hydrated helps you to flush out sugar through urine and limits the risk of high blood sugar.
Many research has shown drinking 5-8 liters of water per day reduces the risk of diabetes and helps to rehydrate the blood.
4. Low glycemic index food should be a choice
The measure of how an individual absorbs or digests food is known as glycemic index. The glycemic index affects the rise in blood sugar levels. Foods with a low glycemic index are said to reduce the blood sugar level. Some of the foods with a low glycemic index are-
- Non-starchy veggies
- Probiotics- like yogurt.
- Beans, lentils, legumes.
- Wheat pasta.
- Oats and barley.
5. Avoid stress
Managing stress is very important as it can increase the blood sugar level because hormones like cortisol and glucagon that are secreted in the time of stress are said to increase the sugar level in the blood.
To reduce stress one should practice meditation, exercise daily, practice yoga, and relax, these are quite effective in reducing stress and maintaining the level of insulin.
6. Add chromium and magnesium-rich food to your diet.
The deficiency of these micronutrients can affect the blood glucose level in the body. The chromium regulates blood sugar levels by metabolizing carbs and fats. Lack of chromium in your diet can make you carb intolerant.
Some chromium-rich foods are- fruits, nuts, whole grain products, and meats. Magnesium is also said to be effective in managing blood sugar levels and deficiency of magnesium can increase the risk of diabetes. Some foods rich in magnesium are- dark chocolates, whole grains, bananas, beans, dark leafy greens, and tuna.
Conclusion
It is important to discuss the lifestyle changes that you are planning with your healthcare provider. If you have a problem with blood sugar management or taking medications to control your blood sugar it is recommended to consult a doctor before proceeding with your treatment plan.
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