Glucose in the blood is the body’s main source of cellular energy and is absolutely essential to life. However, consistently high blood sugar levels increase the risk of developing one of many serious and sometimes fatal conditions, including pre-diabetes, diabetes, insulin resistance and obesity.
The main component and first step to naturally lowering blood sugar is to consistently monitor your blood sugar levels with an electronic monitor. Monitoring your levels allows you to figure out what foods or lifestyle choices cause an unhealthy increase in your blood sugar and also allows you to figure out whether your treatment options are working. Blood sugar levels should be between 70 and 130 mg/dL (milligrams per deciliter). Your physician will discuss with you a monitoring plan and various monitor types if you have a blood sugar disease.
Naturally keeping blood sugar levels low is as simple as altering lifestyle choices, such as exercising more. Getting off the couch and into the dance hall, onto the tennis court, or running the local trails can have tremendous affects on high blood sugar. The body’s muscles are the main consumers of blood glucose, and when you use them, glucose is destroyed and long-term insulin resistance is avoided. The Centers for Disease Control and Prevention suggests getting 150 minutes of moderate activity or 75 minutes of vigorous activity each week plus two days of strength or resistance training that works each large muscle group.
Exercising is also a great way to lose stubborn belly fat. Belly fat is one of the leading causes of insulin resistance, a condition that occurs when blood sugar cannot make its way into the cells and instead circulates and accumulates throughout the circulatory system. Belly fat also increases risk for other chronic and serious illnesses, including heart disease and some cancers. Exercising, therefore, is extremely important as a means of preventing illness and for maintaining a long healthy life.
Diet is another key component to lowering blood sugar without the use of medications. What you eat and how you eat it can affect sugar levels. For some, eating smaller, more frequent meals can help sustain blood sugar levels over a long period of time better than eating three large meals each day. For those who can fit this type of eating regime into their lifestyle, eating four to six meals a day of 400 to 600 calories each can keep blood sugar levels from spiking or dipping too low. This is also easier on the pancreas, the intestines, and other enzymes.
Some foods are better at maintaining healthy blood sugar levels or lowering blood sugar than others. Foods with a low glycemic index cause minimal spikes in blood sugar. Simple carbohydrates and sugary substances should be avoided. Instead, eat plenty of fruits, vegetables, and other whole foods. When you do eat processed food, choose whole grain. Also, try to consume plenty of fiber and protein throughout the day.
Perhaps the simplest way to lower blood glucose levels is to get plenty of sleep. A recent study from the University of Buffalo in New York reported that those who get fewer than six hours of sleep are at a significant risk for having blood sugar spikes and lows than individuals who get more sleep. Aim for seven to nine hours of sleep each night.
Lowering blood sugar levels doesn’t have to be a complicated medical operation. There are simple, natural ways to help your body maintain a healthy glucose count. Choosing to live a healthier, more active lifestyle is as easy as exercising more, eating better, and getting more sleep.