Welcome to my comprehensive guide on how to lower blood sugar naturally.
In this post, you’ll discover:
- Proven strategies that I stand by for managing blood sugar
- Step-by-step advice on implementing each tip
- Real-life examples and success stories to inspire you
- Insights into how each strategy impacts your overall health
- Ways to integrate these tips seamlessly into your daily routine
Tired of the constant blood sugar checks and the stress of diabetes management? You’re not alone.
But here’s the silver lining: with a few tweaks to your daily habits, you can make a world of difference. And guess what? You stumbled upon this article, so you’re already on the right track!
Before I delve into the 13 tips, let’s chat about how I curated this list. It might surprise you how simple yet effective these strategies can be.
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How Do You Fix Insulin Resistance?
You fix insulin resistance by tackling the most impactful habits first, then continue to apply every possible health hack to improve.
When my frustration with diabetes management boiled over after listening to poor advice over the years, I dug deep into the research to determine best practices.
So, what moves the needle the most, and what additional actions can you implement to make it easier to manage blood glucose? These tips are ranked based on proven effectiveness.
and to quickly get to the target blood glucose level:
1. Mindful Eating Habits
Let’s talk about something that’s worked wonders for me – a Low Carb Diet, specifically the Ketovore diet.
It’s often discussed that focusing on portion control, monitoring carbohydrate intake, and paying attention to the glycemic index (GI) of the foods you consume, you can see significant improvements in your blood sugar regulation and spike prevention.
Now, foods with a low to moderate GI, like whole grains, legumes, fruits, and vegetables, are traditionally recommended, BUT my personal success story revolves around a low-carb, high-fat diet, or what’s popularly known as the Ketovore diet.
Researchers recommend starting your meal with high-water and fiber-rich dishes, like vegetables and high-protein foods, and then slow-digesting carbohydrates. This method ensures that your body absorbs carbs more slowly, essential for disease control and prevention.
However, I’ve found that focusing on foods that reduce my carb intake and increase healthy fats and proteins has been the most effective.
I made this change in November of 2018 and reduced my blood glucose immediately. Which also allowed me to reduce my insulin needs dramatically… 80%!.
Remember, a few mindful eating adjustments can enable you to enjoy meals without compromising your blood sugar levels. It’s always about finding what works best for you and your body.
2. Incorporate Physical Activity
Engaging in regular physical activity can significantly improve your blood sugar levels.
It’s true! Exercise increases insulin sensitivity, allowing your muscles to use blood sugar more effectively and leading to lower blood sugar levels.
Wondering about the activities that can assist in achieving this?
The American Diabetes Association recommends the following options as excellent choices to lower your blood sugar levels:
- Brisk walking
A 2023 study, revealed that just enjoying a little stroll after your meal instead of a pre-dinner workout might be a smarter strategy to keep that blood sugar in check!
Incorporating physical activity into your daily routine not only regulates blood sugar, but also boosts overall health and wellbeing.
One of my personal favorite forms of physical activity is rucking – a simple, effective exercise that involves carrying a weighted pack on your back while walking.
It’s a fantastic way to get a full-body workout and help regulate blood sugar levels.
Remember, every little bit counts – even a short 10-minute walk can make a difference in managing your blood sugar levels. So, lace-up your sneakers and get moving towards better blood sugar management!
3. Monitor Blood Glucose Regularly
Regular monitoring of blood sugar levels with a portable meter is key to management.
Keeping track of your blood glucose levels facilitates informed decision-making and adjustments to meals and medications. This practice enables you to adapt your lifestyle and habits to ensure optimal health.
Tracking your blood sugar levels in pairs, before and after meals, can help you make small adjustments if certain foods spike your blood sugars. This way, you can still enjoy your favorite meals while keeping your blood sugar levels in check.
Knowledge equates to power; monitoring your blood glucose levels regularly, whether with a CGM or a glucose meter, gives you control over your health.
4. Get Sufficient Sleep
Sleep significantly contributes to maintaining stable blood sugar levels.
Poor sleep habits can increase insulin resistance, leading to a decrease in insulin’s ability to regulate blood sugar by up to 23 percent. Sufficient sleep is not just vital for blood sugar control, but also for overall health and wellbeing.
The National Sleep Foundation suggests that adults get 7–8 hours of restful sleep each night for optimal health.
So create a relaxing bedtime routine, turn off electronic devices, and snuggle into a good night’s sleep for better blood sugar management and a healthier life.
The impact of sleep on blood glucose can not be understated.
5. Manage Stress Levels
Stress significantly impacts our blood sugar levels, including the risk of high blood sugar. High levels of stress can result in severe fluctuations of these levels.
When you’re stressed, your body releases hormones that can raise your blood sugar levels. Managing stress through relaxation techniques, exercise, and meditation reduces stress-induced blood sugar spikes, contributing to better overall health.
A 2014 study revealed that nursing students who dedicated an hour each week to yoga and meditation saw decreased stress and reduced blood sugar levels over 12 weeks.
This finding can be implicated in wider contexts where managing health-related elements such as stress and diabetes can be improved through mindful activities.
So take a deep breath, find a moment of zen, and watch your blood sugar levels improve as you manage your stress.
6. Optimize Micronutrient Intake
Essential micronutrients like chromium and magnesium can regulate blood sugar levels and prevent diabetes-related deficiencies.
Consuming foods rich in these micronutrients can support blood sugar regulation and contribute to better overall health.
Traditional advice, says to include the following in your diet ensures your body gets these essential nutrients:
- Whole grains
- Dark leafy greens
But, consider consuming high-quality meats for your micronutrient intake, I know it’s helped me.
High-quality meats are an excellent source of essential micronutrients that can help regulate blood sugar levels.
These meats, including lean cuts of beef, chicken, and fish, are rich in nutrients like iron, zinc, and vitamin B12, which are crucial in maintaining stable blood sugar levels.
Iron, for instance, is involved in glucose metabolism, regulating blood sugar levels. Zinc plays a role in insulin production and storage, while Vitamin B12 is crucial for nerve function and the formation of red blood cells.
By incorporating high-quality meats into your diet, you are not only providing your body with protein, which helps to slow the absorption of carbohydrates and thus the rate of glucose entering the bloodstream but also supplying it with the micronutrients necessary for healthy blood sugar management.
Remember, it’s important to choose lean cuts and to prepare them in a healthy way, such as grilling or broiling, to maximize the health benefits. Always aim for variety in your diet to ensure you’re getting a wide range of nutrients and to keep your meals interesting and flavorful.
7. Choose Heart-Healthy Fats
Heart-healthy fats, found in avocados, nuts, and olive oil, minimize blood sugar spikes and bolster overall health. These healthy fats can be easily incorporated into your daily meals, providing numerous health benefits.
Not only will these fats help regulate your blood sugar levels, but they also support heart health and promote healthy weight management. So, go ahead and indulge in a delicious avocado salad or a handful of nuts to give your body the heart-healthy fats it needs.
8. Stay Hydrated
Staying hydrated benefits overall health and plays a significant role in blood sugar management. Drinking adequate amounts of water can help lower blood sugar levels by flushing out excess sugar through urine and preventing dehydration.
Keep a water bottle with you and sip regularly throughout the day to maintain hydration and support blood sugar management.
Being hydrated with the right electrolytes, like sodium, potassium, and magnesium, can definitely help control your body’s fluid balance and can affect your blood sugar levels.
But caution, a lot of electrolyte supplements have sugar, so seek out those sugar free options.
9. Incorporate Natural Remedies
Natural remedies like cinnamon and apple cider vinegar could lower blood sugar levels.
Just a heads up, if you’re thinking about adding natural remedies like cinnamon and apple cider vinegar to your routine, make sure to have a chat with your doctor first – we wouldn’t want them clashing with your current meds, right?
10. Prioritize Fiber Intake (Maybe)
Fiber can play a role in managing blood sugar levels.
It’s always been said consuming a diet rich in fiber, particularly soluble fiber, can slow down carbohydrate digestion and sugar absorption, helping you maintain stable blood sugar levels.
How much fiber is recommended daily? Men should aim for 30 to 38 grams of fiber in their daily diet. Women should target 21 to 25 grams per day.
Incorporating the following plant-based fiber sources ensures you consume sufficient fiber.
- Whole grains
I have this lower ranked because I really don’t consume too much fiber on my low carb diet. I may consume some berries in yogurt, or some low carb veggies, but that’s about all the fiber I get, it really hasn’t helped me with controlling high blood sugar.
11. Maintain a Healthy Weight
This should be obvious, but if you have practiced everything listed above, you will have lost weight and now have to maintain it.
A healthy weight is fundamental to managing healthy blood sugar levels. Individuals who achieve a moderate weight can:
- Lower their blood sugar levels
- Reduce the risk of developing type 2 diabetes
- Even losing just 10-14 pounds can significantly improve your blood sugar levels.
Incorporating the tips mentioned earlier, such as engaging in regular physical activity, practicing mindful eating, and prioritizing fiber intake, can help you achieve and maintain a healthy weight.
Remember, every pound lost brings you closer to better blood sugar control and a healthier life.
12. Add Probiotics to Your Diet
A diet inclusive of probiotics can enhance blood sugar regulation, lower fasting blood sugar, and diminish insulin resistance in individuals with type 2 diabetes. Probiotics, found in fermented foods like yogurt and kimchi, can support a healthy gut and immune system.
By adding probiotics to your diet, you can experience numerous health benefits, including improved digestion and balanced gut bacteria.
So, go ahead and enjoy a serving of yogurt or a side of kimchi to give your body the probiotics it needs for better blood sugar management.
13. Space Out Meals and Snacks (Ranked Last for a Reason)
The timing of meals and snacks can significantly impact your blood sugar levels, BUT not what you think.
I still hear it today – advice for people with diabetes: “eat six small meals a day.”
This statement offends me as a diabetic. People are already dealing with the emotional stress of being a diabetic and are now given this advice.
I know this advice has good intentions, but it flies in the face of common sense. I mean, come on, you are struggling with blood sugar, and the advice is to keep stuffing your face?
“Eating six small meals” is supposed to help you avoid big spikes in glucose, have a steady dose of energy, and manage hunger.
Since adopting my diet, I eat 1-2, occasionally 3 times a day, have more energy than ever, and I’m not hungry…ever! I mix in a little intermittent fasting and even do an occasional more prolonged fast of 48 hours.
If eating small meals throughout the day helps you, fantastic, but I wouldn’t make this a Go-To strategy.
Consult a Healthcare Professional
Now, while these tips and strategies are great for naturally lowering blood sugar levels, it’s always a good idea to have a chit-chat with your healthcare professional.
They can give you personalized advice and guidance tailored just for you. And they can ensure any lifestyle changes or supplements you’re considering are safe and suitable for your unique needs.
But hey, don’t be shy to take the reins on your health journey. You know your body best, after all!
So, while it’s important to reach out to your healthcare provider for help in managing your blood sugar levels, remember that a little DIY can go a long way.
With their expertise and your determination, you’re well on your way to taking control of your health and preventing any complications related to blood sugar management.
Managing blood sugar levels doesn’t have to be an overwhelming task.
By incorporating these tips and strategies, you can take control of your blood sugar levels naturally and lead a healthier, happier life.
Remember, small changes can make a big difference in your journey towards better blood sugar management.
So start off by taking that brisk walk, savor that optimal meal, get a good night’s sleep, and consult your healthcare professional for personalized advice. With persistence and dedication, you’ll be on your way to better health and improved blood sugar management.