To help avoid or delay long-term, major health concerns including heart disease, eyesight loss, and kidney disease, it’s important to maintain your blood sugar levels within the target range. Doing so also keeps you energised and happier. In this article, we will go through the various methods by which you can control your blood sugar level and reverse it naturally. So, keep reading!!
High blood sugar links to diabetes and prediabetes, often called hyperglycemia. If your blood sugar increases, but it is not as high as it is in diabetes, you are considered to suffer from prediabetes. Carbohydrate items that include bread, cereals, rice, pasta, fruits, milk, and sweets lead to an increase in blood sugar levels.
In general, our body creates insulin which regulates blood glucose levels in the body’s cells. It ensures these cells absorb sugar from the blood. For this reason, insulin is called the regulator of blood sugar levels.
There are multiple reasons that compromise blood sugar levels, ultimately contributing to hyperglycemia.
- If your liver is developing excessive glucose, then the level of insulin production is lower or the utilization of insulin is inadequate. This creates elevated blood sugar.
- External factors include dietary patterns, certain medications, a sedentary lifestyle, and stress.
If your blood sugar levels are high, you may also suffer from limb and other life-threatening problems. Therefore, a person who is having diabetes should take blood sugar control very crucially. There are a few ways as mentioned below by which you can regulate and reverse your blood sugar levels.
How To Check Blood Sugar?
Check blood sugar with a glucometer or a continuous glucose monitor (CGM) device. This cursory meter or CGM can easily detect your blood sugar level simply by taking your fingertip blood sample. Using a CGM device that you have to keep under your skin measures your blood sugar several times per second. If you wear a CGM, you’ll need to test your blood sugar levels every day with a blood sugar metre to ensure that your CGM readings are correct.
How To Manage Blood Sugar?
Oxyjon – Diabetes App is a comprehensive diabetes management tool that may be used to treat both Type 2 and Type 1 diabetes. Oxyjon is a web-based tool and a mobile application that provides patients with customised treatment and improves their results while lowering health costs. This app can be used by people suffering from Pre-diabetes, Type 2 diabetes, and Type 1 diabetes.
How Often Can You Check Blood Sugar?
The frequency with which you check your blood sugar is determined by the kind of diabetes you have and whether or not you are taking any diabetic medications. Make sure you consult your doctor about this before testing blood sugar on your own.
What Is A Blood Sugar Range?
A blood sugar goal is a number that you want to get as close to as feasible. These are some common targets:
- Before the meal – 80 to 130 mg/dL
- After 2 hours of the meal – Lower than 180 mg/dL
Your blood sugar goals may vary based on your age, any other health issues you have, and other variables. Talk to the members of your medical team about which healthcare goals are ideal for you.
How to Take Control of the Blood Sugar Level and Reverse it Naturally?
1. Physical Activity or Exercises
Exercise is very important for all, so a person with Diabetes should perform physical activities and this will help you maintain a healthy weight and manage your insulin sensitivity. An increase in insulin sensitivity makes the cells use the sugar in the blood circulation efficiently. Regular exercise improves the contraction of muscles. It also helps in the efficient utilisation of blood sugar. Exercise snacks stop you from sitting for up to 30 minutes each day for a few minutes. Light walking or resistance exercises like stretches or leg lifts are among the exercises prescribed. Exercises which include lifting weights or let’s say, jogging, cycling, trekking, or swimming, are all beneficial.
2. Manage Carbohydrates
The rate at which our blood sugar level increases after eating strongly depends on the amount of carbohydrates in our diet. This is the reason our bodies react to carbohydrates by producing glucose, the primary supply of energy. Insulin helps in the storage and use of glucose and allows our body to utilize it when necessary. If you consume a lot of carbohydrates or if you are having issues with your insulin levels then your blood glucose levels increase. This is the reason why the American Diabetes Association advises diabetes patients to maintain a record of their carbohydrate consumption.
3. Increase your Consumption of Fiber-Rich Foods
Fibres slow the breakdown of food and the absorption of sugar, keeping it within a range of your pre-established blood sugar level. The two kinds of fibres most commonly found in foods are insoluble and soluble and both types of fibres are crucial for our bodies. Soluble fibres help with blood sugar regulation while insoluble fibre helps in sugar digestion. If you prefer to maintain your blood sugar levels under control, then be sure to follow a diet with lots of fibre in it.
4. Drink Enough Water
Drinking sufficient water helps inappropriate blood sugar level maintenance. Drinking water flushes out greater amounts of sugar from your body, and it also helps prevent dehydration. The best drinks to maintain blood sugar levels are water and zero-calorie beverages. It may be disadvantageous for individuals to eat a lot of sugar-sweetened foods, on account of their possible effects on blood glucose, weight, and glucose levels.
5. Portion Control
Maintaining a healthy body weight while following portion control is vital for staving off a mismatch in blood sugar levels. This possible function aids in controlling body weight, thus helping to maintain healthier blood sugar levels. Prevention of type 2 diabetes is aided as well, as taking part in part control helps. Blood sugar hikes can be controlled by keeping a record of your portion quantities.
6. Low Glycemic Index
The glycemic index (GI) gives information on how quickly carbohydrates are transformed into sugars during digestion, which influences your blood sugar level. GI defines a variety of food items as low in, medium, and high based on their glycemic index on a scale of 0 to 100. Any food with a GI of below 55 is considered inadequate. In people diagnosed with diabetes, eating high GI food items can be beneficial.
7. Reduce or Eliminate Stress
Yes, for some reason you might go under a lot of stress but unfortunately, this stress can release certain chemicals like glucagon and cortisol that can badly affect your health by raising blood sugar levels. Exercises and yoga allow stress reduction that aids people who are suffering from chronic diabetes and are having issues with insulin secretion.
8. Quality sleep
When you sleep for a long period of time, you will feel great. There’s also a need for sleep for a healthy body. The truth is that lack of sleep negatively influences your blood sugar levels and your insulin sensitivity. This raises the risk of suffering from type 2 diabetes. Lack of sleep makes you hungry. This makes you eat more which in turn leads to weight gain. Additionally, sleep loss boosts your cortisol levels, which plays an important role to regulate your blood sugar levels.
The Bottom Line
As you have seen above, several natural ways can help you control your blood sugar levels. Making changes in your lifestyle, like weight regulation, lesser stress, sleep quality improvements, exercises, etc. makes you live a better and healthy life. However, You additionally have to make adjustments that affect your choice of food.
Before any sort of lifestyle changes or trying out new supplements, you should consult your healthcare provider, mainly when you have blood sugar control issues or if you are using any type of medicine.