Diabetes is increasing all over the world and may rise even further. According to International Diabetes Federation (IDF), there will be 578 million adults with diabetes by 2030 & 700 million by 2045.
If a person has diabetes, his body will not produce adequate insulin or it will not use the insulin properly hence in this situation, glucose accumulates in the blood. High levels of blood glucose can cause many symptoms, starting from tiredness to heart disease.
One of the best and easiest ways to control blood sugar is to eat healthy food. It must be noted that foods & drinks that the body absorbs gradually are best because they do not cause spikes & dips in blood sugar.
How to Control Blood Sugar Levels Naturally?
Here are some easy ways to lower blood sugar levels naturally;
Exercise regularly
If you exercise regularly, it will help you in maintaining a moderate weight & increase insulin sensitivity. Increased insulin sensitivity means the cells are better able to utilize the available sugar in the bloodstream. Exercise will also help muscles use blood sugar for energy and muscle contraction.
Manage carbohydrate intake
Managing carbohydrates is very important for diabetics. If you eat too many carbs or have insulin-function problems then your blood glucose levels can rise. Several studies have shown that a low-carb diet helps in reducing blood sugar levels & prevents blood sugar spikes.
Dr. Neelam Bansal, Deputy Medical Officer, NHPC Ltd., Faridabad says that people with diabetes should eat 4-5 small meals during the day instead of three large meals. She also recommended they increase their protein diet, reduce intake of carbohydrates and drink lots of water to keep the body hydrated.
Drink enough water
If you drink enough water it will keep your blood sugar levels within healthy limits. Besides preventing dehydration, it will help the kidneys flush out the excess sugar via urine. Drinking water helps rehydrate blood, lower blood sugar levels & may reduce the risk of diabetes.
Manage stress levels
Remember that stress can affect your blood sugar levels. Hormones like glucagon & cortisol are secreted during stress. And these hormones may increase blood sugar levels.
Get quality sleep
Getting proper sleep is important for good health. Lack of rest and poor sleeping habits can also affect blood sugar levels & insulin sensitivity. This will increase your appetite & promote weight gain
Increase fiber intake
Fiber slows carbohydrate digestion & sugar absorption. Hence, it promotes a more gradual increase in blood sugar levels. Foods that are high in fiber are – fruits, vegetables, legumes, and whole grains, etc.
Eat foods with the low glycemic index
The glycemic index basically measures how we digest foods that affect the rate at which blood sugar levels rise. The amount, as well as the type of carbs, determines how food affects blood sugar levels. Foods with a low to moderate glycemic index are – barley, yogurt, oats, beans, etc.
Maintain Moderate Weight
Weight management helps in promoting healthy blood sugar levels and reduces the risk of developing diabetes.
Monitor blood sugar levels
Measuring as well as monitoring blood glucose levels will help you better manage your sugar levels. Try to measure your levels daily and keep a track of the numbers in a register.
What is the normal range for blood sugar?
A blood sugar level less than 140 mg/dL is normal. If it is above 200 mg/dL after two hours then it indicates diabetes.
To conclude, always talk to your doctor or medical adviser before trying new supplements or making lifestyle changes.
