17 ways on how to reduce Glucose in blood sugar levels

Are you seeking effective strategies to manage and reduce your blood sugar levels? This article provides 17 validated techniques for controlling glucose in the blood, ensuring that you can lower your sugar levels successfully. We’ll offer actionable recommendations on dietary habits, physical activity, and lifestyle adjustments to help maintain healthy sugar concentrations in your bloodstream.

Key Takeaways

• Regular physical activity, a balanced diet, and proper hydration are crucial for managing blood sugar levels and preventing long-term complications like kidney disease and heart disease.
• Incorporating magnesium-rich foods, monitoring carbohydrate intake, and consuming probiotic-rich foods can enhance insulin sensitivity and promote stable blood sugar levels.
• Frequent blood sugar monitoring is essential for tracking glucose levels. This allows for timely adjustments in treatment and lifestyle to manage hyperglycemia and hypoglycemia effectively.
• Technology has been able to create specialised supplements that aid in lowering blood sugar levels in a natural way, like our Glucose Support Capsules at Naturecan.

1. Monitor Your Carb Intake (Portion management)

Monitoring carbohydrate consumption is a vital strategy for maintaining healthy blood glucose levels. Carb counting becomes crucial as it contributes to precise dosing of insulin and enhances the regulation of sugar levels in the blood. Recognizing how many carbohydrates are present in your meals can support you in regulating portion sizes while selecting more nutritious food options.

People with diabetes should aim for 130–143 grams of carbohydrates per day. Utilise these methods to accurately gauge the amount of carbs present in foods. Inspect nutrition facts on packaged goods for total carbs per serving.

• Inspect nutrition facts on packaged goods for total carbs per serving.
• Employ resources like books or online platforms that offer carb values for frequently consumed items.
• Use visual tools to approximate both portion size and carb amounts, such as employing plate division techniques or using hand measurements.

Employing these strategies will enable you to keep track of your carb intake effectively, thereby helping you manage your glucose levels better.

Select complex carbohydrates such as:

• Whole grains
• Lentils
• Legumes

These powerhouse foods provide lasting energy, which aids in preventing sudden increases (spikes) in blood sugar. Implementing fibre into one’s diet alongside steering clear of added sugars and processed grains constitutes lifestyle adaptations critical for superior control over one’s blood glucose levels.

Paying attention to portion control coupled with wiser carbohydrate choices (130–143 grams of carbohydrates per day) lays a solid foundation for successful diabetes management by keeping glycemic metrics within desired limits.

2. Stay Hydrated

Maintaining adequate hydration is essential for controlling sugar levels in the blood. Consuming water aids your body’s ability to eliminate glucose via urine, contributing to the regulation of blood sugar. As you increase your fluid intake, urine production rises, enabling the kidneys to expel any excess sugar from your blood.

Drinking abundant amounts of water regularly supports kidney function by facilitating their task of removing surplus glucose from the bloodstream. Thus, ensuring that you drink plenty throughout the day can help sustain healthy blood sugar levels and promote general health.

3. Regular Exercise

Frequent physical activity serves as an efficient strategy to reduce blood sugar levels. Here are some recommendations for maintaining good health.

• Prioritise regular physical activity for overall well-being.
• Engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Physical activity helps by increasing the amount of glucose used by muscles and improving insulin efficiency.

Aerobic exercises like walking, running, and swimming, as well as resistance exercises, are particularly beneficial. These activities not only improve insulin sensitivity, but also help maintain healthy blood sugar levels and promote long-term weight loss, which is beneficial for diabetes management. Swimming, for instance, can improve heart health and enhance the body’s use of insulin.

However, it’s important to find a balance in exercise intensity, as strenuous exercise can sometimes produce a stress response that raises blood glucose levels. Incorporating regular physical activity of around 2.5 hours per week into your routine can also help manage blood pressure, reduce the risk of diabetes complications, and improve cholesterol levels, aiding in the prevention of heart disease.

6. Incorporate Cinnamon into Your Diet

Cinnamon is believed to help lower blood sugar by reducing insulin resistance. A 2023 study has shown that ingesting 1 to 6 grams of cinnamon each day over a period of 40 days can lead to a decrease in blood glucose levels, with reductions as much as 24%.

Nevertheless, it’s essential to recognize that despite some studies indicating beneficial effects, the American Diabetes Association does not support the use of cinnamon for managing diabetes, because research results have been inconsistent.

Incorporating cinnamon into your diet could be an enjoyable method for possibly aiding in controlling sugar levels. It should never substitute standard treatments for diabetes.

7. Eat foods rich in chromium and magnesium

Minerals such as chromium and magnesium play a vital role in the regulation of blood sugar. Chromium assists with the metabolism of carbohydrates and fats, potentially improving insulin efficiency and contributing to better control over blood sugar levels. Whole grains, green beans, and almonds are among the foods that contain high amounts of chromium.

Magnesium is essential for proper muscle and nerve functioning while also aiding in neuromuscular signal transmission. Consuming diets rich in magnesium has been associated with a notably decreased chance of diabetes onset. To aid in managing blood sugar levels effectively, it’s advantageous to include foods like dark leafy greens, pumpkin seeds, and whole grains, which are abundant sources of magnesium.

8. Be careful with foods marketed as ‘medicinal’

Dietary products do not automatically confer advantages beyond those of a balanced diet and can still affect levels of blood sugar. Even when compared to standard options, these foods may have comparable calories and fat content, plus they could lead to laxative effects when ingested in excess.

Paying close attention to the information on food labels is crucial for making educated decisions about your diet. (M&S is a good example of a brand that showcase what nutrients their produce provides on the front of their packaging).

Items targeting individuals with diabetes, such as sugar-free biscuits and chocolates, tend to contain substantial amounts of saturated fats and calories without offering meaningful health benefits over regular alternatives. Exercising discretion with these items can support healthier eating habits that genuinely contribute to controlling your blood sugar levels.

Image taken from M&S

9. Manage Stress

Maintaining control over stress is crucial for keeping blood sugar levels within a healthy range. When stressed, the body may trigger hormones that release energy stored as glucose into your bloodstream. The balance of insulin to other hormones like glucagon and epinephrine shifts in times of stress, usually resulting in an uptick in blood glucose.

Cortisol, known as the stress hormone, can diminish the sensitivity of muscle and fat tissues to insulin’s effects, making it more difficult to regulate sugar levels in the blood. For those living with diabetes, this means that managing stress becomes even more critical as it can lead directly to less predictable sugar levels and possibly necessitate increased dosages of medications or insulin injections.

Engaging regularly in activities such as exercise routines, practising meditation techniques or ensuring proper sleep duration can produce more serotonin and could have positive impacts on maintaining stable blood sugar readings.

Physical activity stands out for its ability not only to counteract stress by releasing endorphins but also to improve one’s mood overall. By taking proactive measures against stressful conditions, you help avoid triggering hormonal reactions that cause spikes in your sugars—this active management plays a significant role towards better regulation of your general health concerning diabetes and glucose circulation within your system.

10. Eat probiotic-rich foods

Incorporating foods high in probiotics, such as kimchi and sauerkraut, into one’s diet can bolster gut health and assist in the management of blood sugar levels. These fermented food items are not only abundant in probiotics but also packed with minerals and antioxidants that have been shown to better regulate blood sugar and enhance insulin sensitivity. A recent study discovered that individuals with type 2 diabetes experienced a notable improvement in their ability to manage blood sugar when consuming probiotic-rich foods—particularly those who weren’t undergoing insulin therapy.

Dairy products like kefir, rich sources of probiotics, significantly reduce key indicators such as fasting blood glucose levels. Other fermented foods that you can include in your diet:

• Kombucha drinks: Kombucha is a fermented tea that contains beneficial bacteria and yeast. The probiotics in kombucha can improve gut health and may positively influence blood sugar regulation. Including kombucha in your diet can be a great addition to other probiotic foods for overall metabolic health.
• Yoghourt: Contains beneficial bacteria that can improve insulin sensitivity.
• Sauerkraut: Fermented cabbage rich in probiotics and beneficial for gut health and blood sugar control.
• Kimchi: A spicy Korean dish made from fermented vegetables that can improve metabolic health.
• Tempeh: Fermented soybeans that are a good source of probiotics and help improve insulin resistance.
• Miso: A Japanese seasoning made from fermented soybeans, beneficial for blood sugar regulation.
• Pickles: Naturally fermented pickles can provide probiotics that support gut health and blood sugar levels.

For those seeking to support their digestive health and blood sugar levels but unable to consistently consume probiotic-rich foods, supplementing with digest capsules offers a practical alternative. Digest capsules are formulated with probiotics and digestive enzymes that can provide similar benefits to those obtained from probiotic foods.

The Benefits of Digest Capsules for Lowering Blood Sugar

Managing blood sugar levels is crucial, especially for those with diabetes or prediabetes. Supplementing with Digest capsules can support healthy blood sugar levels through several mechanisms:

• Probiotic Support: Digest capsules often contain probiotics that promote a healthy gut microbiome, which plays a significant role in regulating blood sugar by improving insulin sensitivity.
• Enhanced Digestion: Digestive enzymes in the capsules help break down food more effectively, leading to a more gradual release of glucose into the bloodstream and preventing blood sugar spikes.
• Reduced Inflammation: Ingredients like ginger and turmeric in Digest capsules can reduce inflammation, enhancing insulin sensitivity and improving blood sugar control.
• Improved Nutrient Absorption: Better digestion and nutrient absorption ensure the body gets essential nutrients for blood sugar regulation, such as magnesium and chromium.
• Appetite Regulation: By improving digestion and promoting satiety, Digest capsules can help reduce overeating and cravings for sugary foods, indirectly supporting stable blood sugar levels.

While not a replacement for traditional blood sugar management methods, Digest capsules can be a valuable addition to a comprehensive health strategy. Always consult with a healthcare provider before starting any new supplement.

By including these kinds of foods within your dietary routine, you’re likely to improve both how effectively you control your blood sugar and maintain the health of your digestive system.

11. Get Enough Sleep

Getting adequate rest is essential for effective blood sugar regulation within the body. Both too little and too much sleep have been associated with poor control of blood sugar levels. A regular sleeping pattern plays a critical role in managing blood sugar.

In order to enhance the quality of your sleep, which can aid in keeping your body’s sugar levels well-regulated, you might want to consider:

• Striving for 7 to 9 hours of uninterrupted slumber each night
• Incorporating CBD Oil into your routine as it has shown promise in improving sleep while reducing anxiety
• Keeping cortisol – a hormone that can elevate glucose levels – under control

Adopting these practices could bolster both your resting patterns and assist in maintaining optimal health.

12. Limit Alcoholic Drinks

Managing the consumption of alcoholic drinks is essential for maintaining proper blood sugar control. Alcohol can lead to fluctuations in blood sugar, inducing both hypo and hyperglycemia depending on how much is consumed, along with the diabetes medications being taken. This happens because when alcohol is ingested, it becomes a priority for the liver to metabolise, which might result in decreased glucose release into the bloodstream.

To mitigate hypoglycemic risks associated with alcohol intake, it’s advisable to drink only while eating food. It’s also important to steer clear of high-carb beverages like beer and sweetened mixed drinks that are known for elevating sugar levels in your blood. For those with diabetes, keeping their blood glucose levels within range requires careful moderation and awareness when drinking alcohol.

13. Avoid Sugary Drinks

Avoiding sugary beverages is crucial for maintaining healthy blood sugar levels. Consuming these drinks can lead to swift increases in blood glucose, which may result in high blood sugar.

It’s best to reduce intake of:

• Sweetened sodas
• Fruit juices with added sugars
• Sports beverages
• Energy drinks

Cutting back on such drinks aids in better management of blood sugar. Healthy drink options that support stable blood sugar include:

• Pure water
• Unflavored milk
• Tea without added sweeteners
• Flavoured sparkling water (with natural ingredients like cucumber or mint)

Opting for these substitutes contributes to keeping your blood sugar levels within a healthy range.

14. Check Your Blood Sugar Regularly

Consistently monitoring blood sugar levels is critical for identifying and managing hyperglycemia or hypoglycemia. Self-monitoring using a glucose metre can show how diet and physical activity affect blood sugar. Routine blood sugar checks help detect when levels are too high or too low and allow for timely adjustments in treatment and lifestyle.

HbA1c tests measure average blood sugar levels over three months and are crucial for spotting long-term trends. Recording your blood sugar readings helps you track your health and adjust your diabetes management plan accordingly. Regular monitoring can significantly reduce the risk of serious complications related to diabetes.

15. Manage or control your weight

Maintaining or managing your body weight is a crucial strategy for keeping blood sugar at healthy levels. Shedding as little as 5% of your total weight can enhance the regulation of blood sugar and may reduce the necessity for medications aimed at treating diabetes. Adhering to a weight range that has been endorsed by healthcare professionals can positively affect your sugar levels in the bloodstream, while also diminishing the chances of developing diabetes.

Carrying excess weight, particularly around the midsection, might lead to resistance against insulin. This condition could be improved through loss of weight. Weight reduction has several benefits.

• It can lower how much medication someone with diabetes requires
• It boosts general well-being

In certain instances where significant improvements in controlling blood glucose are needed, bariatric surgery has proven effective at markedly enhancing the management of these glucose levels and facilitating remission from diabetes.

16. Eat More Fibre

A diet rich in fibre is fundamental for controlling blood sugar and managing weight.

Fibre has several benefits, including:

• Preventing spikes in blood sugar by not being broken down and absorbed by the body
• Soluble fibre forms a gel-like substance in the stomach, slowing down digestion and aiding in blood sugar control
• Insoluble fibre increases insulin sensitivity and promotes healthy bowel movements

Including fibre in your diet can help you maintain stable blood sugar levels and support overall health. Dietary guidelines recommend adults consume 22 to 34 grams of fibre daily, depending on age and sex.

Including fibre-rich foods such as fruits, non-starchy vegetables, legumes and whole grains into your diet, can support blood sugar management and overall health.

17. Be Smart with Snacks

Choosing healthy snacks plays a crucial role in maintaining steady blood sugar levels. Consider these nutritious selections.

• Nuts
• Trail mix
• Hummus
• Apple slices with peanut butter
• Avocado

These options offer a combination of fibre, protein, and beneficial fats to help curb sudden spikes in sugar levels.

The above snacks are also rich sources of:

• Vitamins
• Minerals
• Antioxidants
• Essential nutrients

All these contribute to the regulation of your blood sugar and enhance overall wellness. By carefully selecting what you snack on, you can ensure that your blood sugar remains stable while preventing detrimental surges in your sugar levels.

Fast Method to Lower Blood Sugar

When blood sugar levels spike, prompt intervention is essential. The fastest way to lower blood sugar, as prescribed by doctors, is by administering fast-acting insulin. Engaging in physical activity can also quickly reduce elevated sugar levels. Additionally, increasing water intake may help lower blood sugar, though more research is needed to confirm this benefit.

What is Fast-Acting Insulin?

Fast-acting insulin, also known as rapid-acting insulin, is a type of insulin that quickly lowers blood sugar levels. It begins to work within minutes of injection and is designed to mimic the body's natural insulin response to meals. This type of insulin is typically used to control blood sugar spikes that occur after eating.

Symptoms of High Blood Sugar

Signs of high blood sugar include extreme thirst, frequent urination, fatigue, weakness, blurred vision, and unintended weight loss. High blood sugar often results from illness, stress, excessive consumption of sugary or starchy foods, and missed doses of diabetes medication.

Causes of High Blood Sugar

Common causes of elevated blood sugar include:

• Illness: Infections and illnesses can cause blood sugar levels to rise.
• Stress: Physical or emotional stress can increase blood sugar.
• Diet: Consuming large amounts of sugary or starchy foods can lead to spikes.
• Sedentary Lifestyle: Lack of physical activity can contribute to higher blood sugar levels.
• Medication: Missing doses or not taking diabetes medication as prescribed can impact blood sugar control.

Monitoring and Management

It’s important to recognise both high and low blood sugar symptoms to maintain good health. Regular monitoring and following a diabetes management plan, as prescribed by your doctor, are crucial for keeping blood sugar levels within a healthy range.

3 Prevention Strategies to avoid high blood sugar levels

Maintaining blood glucose levels and managing blood sugar are critical for long-term health and require consistent lifestyle changes. Depending on your current weight, losing between 7% to 10% of your total body weight can significantly lower your chances of developing type 2 diabetes, especially if you have been identified with prediabetes.

a. Incorporate Regular Physical Activity

Regular physical activity is essential not only for controlling diseases but also for regulating blood sugar. Exercise increases insulin sensitivity and promotes overall well-being. Always consult with your healthcare team before making significant changes to your diet or exercise routine, particularly if you have pre-existing health conditions or are on medication regimens.

b. Focus on a Balanced Diet

Drawing essential nutrients from a variety of food sources is preferable to relying on supplements, which might interfere with medications or exacerbate complications associated with diabetes, such as kidney disease. A balanced diet rich in whole foods helps maintain stable blood sugar levels and supports overall health.

c. Commit to Lasting Lifestyle Changes

Committing to lasting lifestyle changes is crucial for effectively preventing glucose spikes and reducing the risk of developing type 2 diabetes. Consistent efforts in weight management, regular exercise, and a balanced diet can lead to long-term health benefits and improved blood sugar control.

By implementing these strategies and working closely with your healthcare team, you can effectively manage your blood sugar levels and reduce the risk of type 2 diabetes.

Summary

In summary, managing blood sugar levels involves a combination of dietary adjustments, regular exercise, stress management, and adequate sleep. Monitoring your carb intake, staying hydrated, and incorporating magnesium-rich foods into your diet are practical steps you can take. Additionally, managing stress and getting enough sleep are crucial for maintaining healthy blood sugar levels.

By implementing these strategies, you can take control of your blood sugar levels and improve your overall health. Remember, the journey to better health is a marathon, not a sprint. Stay committed, consult your healthcare provider regularly, and make informed choices to achieve your health goals.

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