Are you diagnosed with Type 2 Diabetes? Are you looking for some natural yet proven tips by which you can lower your blood sugar quickly? If you say yes, then keep reading this guide. Because today, we are here with a guide that will throw light on 17 easy and natural ways to keep blood sugars under control.
How to lower blood sugar immediately is a common question that people with Type 2 Diabetes ask. The reason is they want to keep their blood sugar level under control without taking medicines. At times, the person with Type 2 Diabetes feels that his sugar level is high but not so high that he needs medication. At this time, as medication can bring down your blood sugar level too low, so you need to go for some natural ways to lower it to some points. Many people are genetically at risk of having type 2 diabetes. If you do not treat it on time, it may cause various problems as well as future complications. So, to get optimal blood glucose readings, do not only pay attention to your treatment plan but also focus on your diet and lifestyle. Follow the actionable tips mentioned below to bring changes in your lifestyle and lowering blood sugar levels naturally.
1. Exercising Regularly
One of the great ways to lower blood sugar levels without medication is to exercise regularly. Exercise is a physical activity that not only assists in losing weight but also helps in making the cells to use the sugar from your bloodstream in a proper way. In other ways, it maximizes the insulin sensitivity to reduce blood sugar. Moreover, the muscles of our body also need exercise to use blood sugar to produce energy. In this way, exercise also helps the muscles in picking up sugars from the blood resulting in low blood sugar levels. Activities that you need to do is walking, jogging, running, swimming and weight lifting, etc. Opt for those activities that you enjoy. In this way, you have a better chance of sticking with them. So, if you want to get fast results in decreasing your blood sugar level, try to exercise daily. It is, indeed, an excellent solution if you are struggling with high blood sugar readings!
If you walk for only ten minutes after your meal (three times per day), you will get 10 percent better and faster results than a walk of thirty minutes the whole day!
(Results from a Research Study)
2. Go for a diet low in carbs and carbohydrates
Diet is vital to regulate blood glucose!
Diet plays a vital role in keeping the blood sugar level stable. To lower your blood sugar immediately, you need to go for foods that lower blood sugar instantly. Go for a diet that is low in carbs and carbohydrates but rich in leafy greens, lean meats, and fruits. The reason is when you eat food rich in carbs; your body breaks it into glucose or sugar, which then moves into the cells. It results in raising blood glucose levels. The diet low in carbs and carbohydrates can help you in getting enough nutrients, and maintaining the blood sugar level average. It will make a massive difference in the way that you feel. On the other hand, if you take a diet that is high in carbs, it will result in increased blood sugar and weight gain. So, to avoid this situation, it is also essential to plan your meals per day.
3. Drink more water
Drinking more water also helps in balancing the level of blood sugar. The practice of drinking water not only helps in avoiding dehydration, but it also helps the kidneys to release an excessive amount of blood sugar through urine. It also helps in diluting your blood sugar. According to an observational study, drinking 6 to 8 glasses or 1.2 liters of water daily is good for health. The reason is the low intake of water results in high blood sugar. In short, water is best for preventing diabetes. But one thing that you should keep in mind is that never drink a lot of water if you are facing some heart or kidney problems.
4. Minimize the intake of sugar
Try to avoid those foods and beverages that have high sugar. These include ice cream, biscuits, cakes, candies, soda, and much more. Unfortunately, more than 60 percent of the foods available in the grocery stores have a high amount of sugar despite the label “healthy” on it. The fact is the sugar is hidden in those foods, so it is essential to choose the best available options that do not have a high amount of sugar.
5. Eat food that has a low glycemic index
One of the most effective methods to reduce blood sugar levels instantly is to eat those foods that have a low glycemic index. The glycemic index is an index that ranks the food according to its conversion to glucose in the human body. This index also calculates the response of blood sugar to such foods that contain carbs. According to the studies, if a person is having type 1 or type 2 diabetes, he should opt for those foods that have a low glycemic index. The list of foods that lower blood sugar includes some meals and vegetables, eggs, potatoes, and beans. Moreover, meat, seafood, and corn also come in this category.
6. Regulate eating habits
Are you struggling with high blood sugar? Are you searching for how to reduce sugar level home remedies? If yes, then try regulating the eating habits. According to scientific research, if you want to lower blood sugar and improve insulin sensitivity, adopt the strategy of intermittent fasting. According to this strategy, you need to eat 12 hours and fast the remaining 12 hours of a day. For example, if you are eating from 7 am to 7 pm, you need to fast from 7 pm to 7 am. This strategy not only helps in lowering blood sugar but also helps in regulating the natural metabolism and rhythm of the body. It also gives rest to the digestive system of the body in the 12 hours when a person is fasting. In short, for lessening the level of blood glucose, you need to focus on WHAT, HOW, and WHEN you eat!
7. Go for a diet rich in fiber
Going for a food that is rich in fiber answers your question of how to lower blood sugar naturally. It is one of the most effective methods to reduce the level of blood sugar quickly, even without medication. But before adding fiber into your diet, you need to select the type of fiber as it plays an important role. There are mainly two types of fiber. One is soluble fiber, and the other is insoluble fiber. Research shows that soluble fiber helps a lot not only in reducing blood sugar levels but managing type 1 diabetes as well. It helps the body in responding to sugar in your bloodstream. It also improves the control of blood sugar and helps in the process of digestion. Moreover, the high fiber diet also assists in reducing the level of cholesterol, lowering blood pressure, increasing energy and mood, and controlling weight.
So, the diet that is rich in fiber and you should eat is fruits, starchy vegetables, whole grains such as oats and barley along with beans, legumes, nuts, and seeds. Try to add such meals into your diet that have high fiber. In this way, you do not need to take fiber supplements. According to the nutrition reports, males should take 38 grams of fiber in their diet daily, and females should take approximately 25 grams.
8. Reduce your level of stress
Reducing the level of stress can also answer the question of how to get blood sugar down in a hurry. The reason is when you have a little bit of pressure, or you are facing some problematic stressful situations, your body releases more hormones. These hormones accelerate the level of glucose in the bloodstream. So, to decrease its level, you need to reduce your stress. For this, you can go for various relaxation exercises and techniques. You can go for meditation, as well as in-depth breathing sessions, because they help a lot in lowering your blood sugar quickly. Yoga can also help in this regard. Moreover, you can massage your hands as well. Some people scream to reduce the level of stress. In such a situation, you need to sit in a separate room or a car and cry so that you can feel better and fresh. So, do not take any emotional, mental, or physical stress and try to manage your stress in a better way.
9. Lose your weight
Weight loss also helps in lessening the level of glucose in the blood. If you are facing diabetes or prediabetes and you are looking for some natural ways, you need to lose your weight. The reason is it helps in enhancing the resistance of insulin. In other words, when you lose your weight, the insulin of your body works properly, and the cell receptors get the sugar into the cells effectively. In this, the glucose does not stay in the blood for a long time. Moreover, weight loss also aids in decreasing the rate of hypertension as well as diabetes. It also helps in the improvement of cardiovascular health. So, try to lose weight with the help of diet and exercise. Try to add fewer carbs in your diet. Do not overeat and opt for the strategy of portion control.
10. Get enough sleep at night
If you do not get enough sleep at night, you will have a higher level of blood sugar in the long run. Moreover, you can develop a high level of fatty acids if you get only three to four hours of sleep at night. In this case, the fatty acids remain in the blood and affect the effectiveness of the insulin resulting in high blood sugar. Studies also reveal that if a person does not get enough sleep at night, he may face stress as well as cravings for sugary foods, which is too bad for blood sugar. Therefore, the rest of at least seven hours is necessary to regulate blood sugar. It helps in lessening the insulin resistance of your body. Sleep not only controls the working of your hormones and fatty acids but also contributes to developing good health.
11. Try some dietary supplements
Supplements not only help in providing health benefits in the long run but also aid in reducing blood glucose rapidly. They support the body’s ability to stabilize the level of sugar into the bloodstream. Therefore, try to take the pomegranate extract as well as green tea extract as they can significantly help in this regard. Moreover, you can take the supplements of chromium and magnesium citrate.
12. Apple Cider Vinegar also helps
If you want to know how to lower blood sugar quickly emergency, you need to take apple cider vinegar (also known as ACV) daily. If you have type 2 diabetes or you are pre-diabetic, you can take apple cider vinegar.
It not only helps in minimizing your blood sugar but also helps in the freshness of your skin. At first, take a little amount of apple cider vinegar to develop your taste and to see how much quantity can work for you. It is better to take a few tablespoons of the vinegar, but many people do not like to drink vinegar. In such a situation, you can take the apple cider vinegar extract, which is quite easy to tolerate. Do remember that the apple cider vinegar takes some time to lower the level of blood sugar, typically several hours.
13. Choose a diet rich in proteins and vegetables
The next method that is beneficial in reducing blood sugar quickly without medication is to choose such food which rich in proteins and vegetables. Anyone who is having diabetes or prediabetes should pay attention to managing the level of blood glucose. The reason is the energy of a person, and the longevity of his life depends on the blood glucose level. Therefore, always try to eat proteins in your meal before carbohydrates because they stabilize blood sugar. This practice will reduce the level of blood glucose after the meal for approximately 30 – 40 percent. So, the order in which we eat food is significant. Another beneficial strategy is to add proteins to your diet. In addition to adding proteins in your diet, you need to pair it up with carbohydrates as well. For this, always try to eat fruits as they are the best and a fantastic source of healthy carbohydrates. They not only contain carbohydrates but various nutrients as well, for example, vitamin C, potassium, etc.
In short, if you want to slow down the release of blood sugar into your bloodstream, you need to add proteins, vegetables, and healthy carbohydrates in your diet. Moreover, focus on the order of eating meals, the quality of foods as well as appropriate portions.
14. Include Berberine and Cinnamon in your diet
Berberine is a Chinese herb that is perfect for people who have diabetes or prediabetes. It supports the process of breaking of carbs into the body to produce energy. An appropriate amount of this herb is necessary. Otherwise, it will cause constipation, abdominal pain, and Diarrhea. Therefore, take approximately 500 mg of Berberine three times a day.
Cinnamon also helps in bringing down the level of blood sugar as it minimizes insulin resistance at the cellular level. Although it has a slower rate, it acts similar to insulin. If you want to take enough cinnamon in your diet, try to eat in capsule form. You can also make it in the form of cinnamon extract, but a maximum of two teaspoons is enough.
15. Add some probiotics and vitamins in your diet plan
The next crucial method to lower the level of your blood sugar is to add some probiotics and vitamins in your diet plan. According to the recent research reports, probiotics help in decreasing glucose and insulin level. They also support the body’s ability to regulate the resistance of insulin. Probiotics not only help in regulating your body but also helps in creating the tiny healthy bacteria in your intestines. These healthy bacteria decrease the level of blood sugar, and at the same time, it solves various metabolic as well as inflammatory problems.
In addition to adding probiotics in your diet, try to get enough vitamins in your meals. If you are facing type 2 diabetes or prediabetes, you need to go for vitamin C, vitamin D, vitamin K, and vitamin E. Moreover, vitamin B3, vitamin B6, and vitamin B12 are also good for the diabetic patients. These vitamins not only help in the immune system of the body but also helps the body to use insulin effectively, leading to decreasing blood sugar levels.
16. Always eat in moderation
The next best yet natural method by which you can control the rise of blood sugar level is to eat in moderation. According to a clinical review, if a person does not overeat and eat the meals in fairness, he will be able to decrease the level of blood sugar. The reason is if you eat a large meal or overeat, your body will have to work more for a sugar load. It not only affects the health of an ordinary person but has an impact on the health of a diabetic person. Therefore, try to eat in small portions and make a proper diet plan. Include the right foods in your diet. Go for the appropriate type and amount of grains, wheat, fats, and proteins. Do not take big bites. Try to eat your meal slowly and chew it properly. Try to avoid those restaurants which are offering “all you can eat” offer. Use small plates to have better control of your blood sugar.
17. Use Fenugreek powder
Using fenugreek powder is also one of the quick and natural ways by which you can reduce the level of blood sugar. These days, industries are extensively using the seed of fenugreek in the making of artificial maple syrup. Along with the production of maple, it also helps in lowering blood glucose levels. Try to take the fenugreek powder in the form of a capsule to slow down the process of absorption of sugar in the blood. But one thing that you should keep in mind is that the fenugreek powder has a laxative effect; therefore, do not take it in excessive amounts.
To sum up
All the points mentioned above are the practical ways that can aid you in lowering blood sugar. Do remember that your diet plays a vital role in controlling blood sugar. It is, in fact, your best friend if you want to decrease the level of your blood sugar. Along with the diet, a good sleep, regular exercise, drinking water and adding fiber, proteins, and vitamins in your diet plan is also essential if you want to know how to lower blood sugar without medication.
But one thing that you should keep in mind is that you need to consult your healthcare practitioner before adding or removing anything from your diet. Make sure that your treatment strategies are working appropriately or not. Try to check your blood sugar level regularly so that you can get to know the results of the changes that you are bringing in your lifestyle. Check it before breakfast and lunch. You can also check your blood sugar two hours after meals and even at bedtime. Never consider the checking of your blood sugar as a test in which you will pass or fail. Try to improve it if it is showing a value which is not suitable for your health.