High blood sugar occurs as a result of the body being unable to transport the energy to the cells. This can later result in insulin resistance and diabetes.
Around 30% of the US population suffers from this illness. That’s why it’s important to keep the blood sugar levels under control. However, there are a lot of methods which can prevent this disease. Do the following lifestyle changes and you will surely have a lower chance at becoming diabetic.
16 Ways to Reduce your Blood Sugar
1. Weight loss
Maintaining a healthy weight is very important for the overall health. When you have excess of weight and fat in your body you are at a higher risk of having insulin resistance and diabetes.
2. A healthy sleeping pattern
It is recommended that people should get around 7-9 hours of sleep during the night. While you are asleep during the night your hormone levels are under control, the body is being recharged, which results in lower risk of diabetes and other diseases.
3. Regular workout
Being active during the day and including a workout couple of times per week will surely lower the risk of becoming diabetic.
4. Limit your carb intake
The excessive amount of carbs transforms into glucose, which then results in higher risk of getting diabetes.
According to specialists, stress is the biggest cause for spiking up the blood sugar levels. Being under stress most of the time will promote glucagon and cortisol discharge, which are the hormones that lift the levels of blood sugar. Find a way to deal with stress or better, try to avoid it.
Fiber is very important for lowering the chances of getting diabetes. It is recommended that men should take around 38g and women around 25g of soluble fiber. You can find it in vegetables, whole grains, and legumes.
7. Regularly test your blood sugar levels
You should check your blood sugar levels at least two times per year so you can prevent any further issues.
8. Green tea
There is a research which shows that if you regularly consume green tea, you will maintain the blood sugar levels under control.
9. Proper hydration
You will detox your body by staying hydrated, as well as regulate the blood sugar levels.
10. Foods with low GI (Glycemic Index)
If you want to keep your blood sugar under control you should consume foods with lower GI.
11. Magnesium & chromium
These vitamins are important for keeping the blood sugar levels under control. You can find them in beans, eggs, bananas, whole grains, coffee, avocado, meat, etc.
12. Keep track of your portions
Always keep an eye on the portions you consume so you won’t spike the blood sugar levels. Make sure what you eat has a nutritional value, and not only empty calories.
This is a powerful Chinese herb which has been used to fight diabetes for ages. It is also good if you have problems with digestion, constipation or diarrhea. You should take around 1500mg of this herb per day. If you choose to take the supplement version, then 500mg three times per day is enough.
ACV is also a great option for blood sugar regulation. You should dilute 2 tsp. of ACV in 8 oz. of water and consume the blend every day so that you can prevent diabetes.
15. Fenugreek seeds
These seeds are full with soluble fiber. You should consume 2-5g of it per day in order to prevent diabetes.
Cinnamon helps in the digestion of carbs and breaking down the meals. Consuming 1-6g of cinnamon each day will prevent you from becoming diabetic.