High blood sugar levels occur when your body doesn’t make enough insulin or maybe not using insulin effectively. Insulin is a hormone that regulates the glucose level in your body and converts it into energy to use by the body. Unfortunately, it results in a condition of Hyperglycemia, generally known as high blood sugar. In this article, we are going to share 15 natural ways to control diabetes.
According to the CDC reports, about 34.5% of US adults have prediabetes, and 13% of the US adults are already diabetic. Unfortunately, according to the numbers, about 50% of adults are either diabetic or prediabetic.
1. Regular Exercise
Exercising regularly means you are maintaining a healthy weight and increasing your insulin sensitivity. Improvement in insulin sensitivity means that your cells are using the available glucose in your blood in a better way.
Daily exercise helps your muscle to use the excess blood sugar for muscle contraction and energy. If you have any problem with blood sugar management, try to keep routine checks on the sugar level. In this way, you will overcome the situations by responding through your activities and can avoid your glucose level from getting low or too high. Some effective exercises include running, brisk walking, dancing, weightlifting, hiking, and many more.
2. Control your carb intake
Our body breaks the carbohydrates into sugar (glucose), and then insulin helps your body use it or store it for energy. When you are diabetic or prediabetic, overeating carbs results in raising the sugar levels in your blood.
Fortunately, you can still take the situation under your control. According to (ADA) American Diabetes Association, you can manage your carb intake by knowing how many carbs you need for your body.
By adopting this method, you will have to work on the proper planning of your meal, which is a plus point in controlling your diabetes. Besides, a low-carb diet lowers your blood sugar level and avoids any sharp spikes in your sugar levels. Thus, it benefits the management of glucose levels in the long run.
3. Increase your fiber Intake
Fiber slows the absorption of sugar and lowers the digestion of carbs. That’s why it promotes a gradual increase in blood glucose levels. There are two types of fiber
- Soluble
- Insoluble
While both forms of fiber are vital, the soluble fiber benefits in managing blood glucose levels. Foods that are rich in fiber include
- Whole grains
- Fruits
- Vegetables
- Legumes
The recommended amount of fiber intake for women is 25 grams, and for men, 38 grams. That is about 14 grams for every 1000 calories.
4. Stay Hydrated
You can control your diabetes within healthy limits by drinking plenty of water. Drinking plenty of water will prevent dehydration and will benefit from flushing excess urine out of the kidneys. In addition, according to the research, people who drink plenty of water are less likely to have high blood sugar levels.
Drinking water rehydrates the blood, decreases the risk of diabetes, and lowers blood glucose levels. Remember that non-caloric beverages and water are good. At the same time, sugary drinks increase weight, diabetes risk, and blood sugar level.
5. Control your portion
Portion control helps in regulating calorie intake and maintains an ideal weight. This weight management activity promotes your healthy level of blood sugar and reduces the risk of diabetes.
When you manage your serving size, you maintain your calories intake that avoids the sudden spikes in sugar level.
Here are some effective tips to control your blood sugar level.
- Keep your food journal
- Avoid all that you can eat at restaurants
- Check serving size on your food labels
- Measure weight and portion
- Use small plates
- Eat slowly
6. Select food having a low glycemic index
The glycemic index measures the absorbance and digestion of our food that directly affects the rate at which our blood glucose levels rise. The effect of food on our blood sugar level directly relates to the type and amount of carbs in our food.
Patients can control diabetes by eating food with a low glycemic index. Though the food’s glycemic index matters, the amount of carbs we are taking is also significant.
Some foods with low to moderate glycemic index include
- Non-starchy vegetable
- Lentils
- Oats
- Bulgur
- Yogurt
- Beans
- Wheat pasta
- Legumes
- Barley
7. Manage your stress level
In a stressed person, the hormone that our body produces to overcome prolonged stress causes a rise in blood glucose levels. Besides, if you are under pressure, there are maximum chances that you may not follow your diabetes management routine that results in increasing your blood sugar level.
What to do
Observe patterns
Note your stress level from 1 to 10 scales every time you have your blood sugar level checked. You will soon observe a specific pattern.
Get help
Try to learn new strategies to control your stress. You may get benefits by working with clinical social workers or maybe psychologists. They will help you identify your stressors, and you may learn the solutions to your problem or perhaps a technique to cope with your stress.
Take Control
Once you understand how stress affects your blood sugar, fight back, avoid your everyday stressors and learn relaxation techniques. Avoid common stressors whenever it’s possible, set your limits, and prioritize your tasks. Exercise is the best way to cope with your stress level and your blood sugar levels.
The more you are focusing on the factors that impact your blood sugar level, the more you can overcome fluctuations with your planning. If you have any problem maintaining your target blood sugar level, then ask for help from your diabetes health care provider.
8. Keep track of your blood sugar levels.
It’s a famous quote that what gets measured gets managed. For example, by keeping track of your blood sugar levels, you can easily manage your sugar levels. Such as by keeping track, it would be easy for you to decide whether you need to work on your medication or your food.
It will also help in finding out the reaction of your body towards a diet or specific foods. Try to measure your blood sugar level daily and keep it track in a register.
9. Get proper sleep
Getting proper sleep is essential for good health. In contrast, lack of rest and improper sleep can result in insulin insensitivity that will affect your blood sugar level. In addition, improper sleep increases the level of cholesterol and decreases the release of growth hormones. Both these have an essential role in blood sugar management.
In addition, it is essential to get proper sleep in both quality and quantity. That means a good and sufficient hour’s peaceful sleep every night.
10. Eat chromium and magnesium-rich food
Macronutrient deficiencies can also result in high blood sugar levels and diabetes. A primary example is the deficiency of magnesium and chromium. Chromium has a vital role in fat and carbs metabolism that benefits in regulating blood sugar levels. The lack of chromium relates to carb intolerance.
However, the mechanisms behind its benefits are not fully known as studies show mixed findings.
Studies of diabetic people show that chromium provides long-term health benefits in controlling blood sugar levels. Foods that are rich in chromium include
- Fruit
- Meat
- Vegetables
- Whole grains products
- Nuts
Magnesium also benefits the blood sugar level, while its deficiency links to higher diabetes risk. According to studies, the individuals with the highest magnesium intake are at 47% lower risk of developing type two diabetes than others.
You can get benefits by eating some magnesium-rich food or supplements. The magnesium-rich foods include
- Beans
- Bananas
- Dark Chocolate
- Avocados
- Tuna
- Whole Grains
- Squash and pumpkin seeds
- Dark leafy greens
11. Apple Cider Vinegar
Apple cider vinegar has countless health benefits. Its main benefit includes promoting lower fasting glucose by increasing its cell’s usage and decreasing its production by the liver. Besides, research shows that it influences the body’s response to sugar and improves insulin sensitivity.
You can take it by mixing it in a salad dressing or mixing it with a few water ounces before drinking. But if you are on diabetes medication, consult your diabetes health care provider before using it.
12. Try Cinnamon Extract
Cinnamon is famous for its unlimited benefits. It is beneficial in decreasing insulin resistance and improving insulin sensitivity on a cellular level. According to the research, cinnamon can lower the level of glucose by 29% in our blood.
Cinnamon lowers carbs breakdown in our digestive tract that restrains the blood sugar level from rising after a meal. But taking too much cinnamon involves some risks.
13. Try Berberine
Berberine is one of the famous herb’s active components used in Chinese medicine to treat diabetes. It enhances the breakdown of carbohydrates and lowers blood sugar levels.
Berberine is one of the most effective natural herbs that work with the same effectiveness as some chemical drugs like metformin. Due to this feature, it is effective for diabetic and prediabetic patients. Though more studies are still needed to know its effectiveness, the present results are all in favor.
If you are already using some medication for lowering your blood sugar level and want to replace it with insulin, do consider consulting your doctor.
Also, Read
Can I take berberine on an empty stomach? Know the fact
14. Eat fenugreek seeds
Fenugreek seeds help manage blood glucose levels as they are an excellent source of soluble fibers. Research shows that fenugreek successfully lowers the blood sugar level in diabetic people. In addition, it improves glucose tolerance and benefits in reducing fasting glucose.
Though it’s not popular to treat your diabetes, you can add fenugreek to your baked food. The recommended fenugreek seeds dose is 2 to 5 grams a day, though the amount has variation in different studies.
15. Maintain an average weight
It’s a general fact that maintaining an average weight will improve your health and prevent health problems in the future. In addition, by managing your weight to a healthy level, you are also reducing the risk of being diabetic.
Even by decreasing 7% body weight, you are lowering 58% risk of diabetes, and it seems to work even better with a diabetes medication like berberine. Even this decrease risk can be beneficial long term. It’s essential to observe your waist as it’s among the vital facts showing weight gain for estimating the risk of developing diabetes.
For women, 88.9 cm or 35 inches and 101.6cm or 40 inches for men directly relate to an increased risk of developing type 2 diabetes, insulin resistance, and high blood sugar level. Therefore, a healthy and average measurement of the waist is even more important than the overall weight.
Conclusion – How to Control Diabetes?
If you have decided to try a new supplement or make adjustments in your lifestyle, consult a doctor before making any changes. It’s even more vital if you have a problem managing your sugar level or already using diabetes medicines.
Adopting these healthy habits in daily routines like drinking more water, eating healthy is very easy. These effortless habits will help you to control diabetes and get long-term health benefits.
FAQ’s
Can I control diabetes without medication?
Though there is no cure for type 2 diabetes, studies show that some people can reverse it. Some people control their diabetes at an average level by weight loss and adopting changes in their lifestyle and diet. These people can control diabetes without any medicine.
Can walking help with diabetes?
Daily 30 minutes to 1-hour walk benefits in improving blood glucose control. It enhances the absorption of glucose in the blood by muscles that prevent its buildup in the blood. This impact is for hours and days, but a daily walk is very beneficial.
How much water should I drink for diabetes?
High levels of sugar in the blood result in dehydration. Drinking plenty of water will get rid of the excess glucose in the blood through urine. According to the institute of medicine, men should drink up to 13 cups (3.08L) while women should drink about 9 cups (2.13L).
Is there any permanent cure for diabetes?
At present, there is no permanent cure for diabetes, but you can control it, and some people can reverse it. In diabetes remission, the body doesn’t show any diabetic symptoms though diabetes is present.
References
15 Easy Ways to Lower Blood Sugar Levels Naturally. (2021). Retrieved 3 August 2021, from https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
Information, H., Overview, D., Diabetes, M., Life, 4., Life, 4., & Health, N. (2021). 4 Steps to Manage Your Diabetes for Life | NIDDK. Retrieved 3 August 2021, from https://www.niddk.nih.gov/health-information/diabetes/overview/managing-diabetes/4-steps
Diabetes-Friendly Diet: 7 Foods that Control Blood Sugar. (2021). Retrieved 3 August 2021, from https://www.webmd.com/diabetes/diabetic-diet-6-foods-control-blood-sugar
Learning how to control diabetes is the aim for all of us with diabetes. This can be done for both type 1 and type 2 diabetes with food, diet and regular blood testing. (2021). Retrieved 3 August 2021, from https://www.diabetes.co.uk/how-to/control-diabetes.html
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