Ways to Reduce Blood Sugar | Lowering Blood Sugar

Ways to Reduce Blood Sugar

According to a National Diabetes Statistics Report in 2020, an estimated 34.2 million people in the U.S. have been diagnosed with diabetes. The prevalence of diabetes is also constantly rising in both low-income and middle-income populations. Even though this rise in number is actually frightening to think about, there are many different things that people can do to combat this disease. One of the most important is to make specific types of lifestyle changes. And here is why.

Diabetes and prediabetes are caused by complications of high blood sugar levels over time. Actually, when blood sugar (blood glucose) levels remain high for a certain amount of time, it can lead to dangerous consequences including the loss of life.

Therefore, it is important that everyone understands how high blood sugar levels affect the body and the health risks involved in failing to treat this condition properly.

So, let’s get started by discussing the signs and symptoms and other related information that can help to reduce blood sugar levels fast.

Signs and Symptoms of High Blood Sugar

Unlike high blood pressure levels, high blood sugar is not a silent killer. In fact, in all actuality, there are many signs and symptoms that indicate that your blood sugar (glucose levels) are high. Here’s what to look out for.

  • Thirst increases due to higher amounts of sugar in the blood
  • Extra water in the body from this thirst will also increase the need to urinate frequently
  • Eye vision is blurry
  • Even though the hunger increases, the person begins to lose significant amounts of weight
  • Increase in fatigue and tiredness (sugar in the body does not convert to energy but remains stored inside the blood)
  • Increase infections and the wounds are slow to heal
  • Feeling of numbness in the feet and other parts of the body
  • Chronic gastrointestinal problems and heart disease
  • Kidney damage

All of these symptoms and more usually indicate that the sugar levels in the body are too high and treatment is needed. To get ahead of these problems, it is important that you are aware of your own health status. For instance, your blood glucose can be tested regularly in your home.

Or, you may want to visit your physician to follow up on the signs and symptoms caused by these issues.

When visiting a physician, they may order one of the following tests to check for prediabetes or diabetes.

  • A1C – fasting blood glucose
  • OGTT – Oral glucose tolerance test

How Can You Reduce Your Blood Sugar Levels Fast

ways to lower your blood sugar

Once the testing for your blood glucose has been tested at home or at your physician’s office, you may need to take action right away. Based on your set of circumstances, there are a number of different things that you may be required to do.

  • Under Medical Care of a Doctor

If you are already under the care of a medical physician, it is important that you follow the instructions closely that were given to you. For instance, you need to make sure that you are taking your medication as prescribed without skipping doses.

Since the approach that your physician uses may be different from other patients, you need to know exactly what to do in certain situations. Typically, whenever a diabetic patient skips a dose of their medications, the doctor may instruct them to take that dose right away.

Whatever the situation, it is important that you ask these questions in advance before you live their office.

  • Drink Water

In some situations, lowering your blood glucose levels may be as simple as drinking water. This is because water helps to dilute the sugar in the blood. You should also avoid drinking sugary and low calorie beverages, especially since these beverages can increase glucose levels in the blood.

  • Exercise

Though there are many effective ways to lower your blood sugar, some are much more effective than others. For example, if you want to reduce your blood glucose levels quickly, physical activity is extremely effective.

In fact, if you want to keep your blood glucose levels in check, you should go walking regularly. Or, you may choose to go to the gym. As a general rule, at least 15 minutes of cardio exercise can help to regulate these numbers. Also, before starting any strenuous exercise program, you need to consult with your physician.

  • Eat Protein

Eating protein is ideal for helping to keep your blood sugar glucose levels down. Therefore, you may want to add protein to your diet as a snack (i.e. hard boiled eggs, almonds, cottage cheese, or low-fat cheese). Here are some of the primary benefits of making these dietary changes.

  1. Protein helps to reduce cravings
  2. Satisfying
  3. Eating more protein is also one of the best ways to lower blood sugar
  4. Digests in the body slower than sugary beverages and sweets

Ways to Reduce Blood Sugar in Pregnancy

Some women are at risk of suffering from a wide range of medical conditions when they are pregnant. One of the most notable and problematic is gestational diabetes. While not all women are at risk of developing gestational diabetes, there is a certain part of the population that is. Here is a profile of the women who are more at risk than others

ways to lower blood sugar
  • Women who are obese
  • Specific races: Black, Asian, Hispanic or American Indian
  • 25 years or older when you are pregnant

Gestational diabetes can also lead to a variety of different complications, including affecting the baby’s health (i.e. born with low blood sugar). Therefore, it is important for women to exercise regularly and eat the right nutritious foods to protect the baby and their own health.

According to information published by AACE, when pregnant women are diagnosed with gestational diabetes, specific goals must be established to protect their health. Under the guidance of the ADA , here are some of the key recommendations that should be followed.

  • Upon getting up in the morning, the fasting level should be in the range of 60 to 90 mg/dl
  • Prior to eating a meal, the range should be 60 to 90 mg/dl.
  • After eating a meal ( i.e.1 hour), the ranges should be between 100 to 120 mg/dl

To control blood sugar levels in women with gestational diabetes, the same approach is used in the management of type 2 diabetes. The physician will also prescribe the following to these patients.

  • Eliminate sweets and processed foods from the diet.
  • Select healthy food choices like fruit, vegetables, and whole grains. Women with gestational diabetes must also practice portion control since these foods will also increase blood sugar glucose levels.
  • Whenever physician feels that it is safe for their patients, they should also recommend a certain amount of physical activities like walking and swimming.

Based on the doctor’s prescribed treatment, the patient should take oral sugar medication or insulin injections.

Foods to Avoid When Your Blood Glucose is High

Eating the right types of food is an essential part of remaining healthy and active. Particularly, if you have been tested for insulin sensitivity and your blood sugar is high. In fact, if you are experiencing problems in this area, here are foods that you need to avoid.

1. Sugary Snacks for Treats

reduce high blood sugar
  • You should always pay close attention to the snacks that you eat. This is especially true if you are thinking about eating any of the snacks in the following list.
  • Ice cream and cookies
  • cakes, pies, and muffins,
  • sweetened yogurt sweetened
  • Doughnuts
  • Onion Rings

2. Beverages with sugar

  • Drinking beverages with sugar can also lead to high levels of glucose in the blood. Therefore, it is normally time to avoid drinking these beverages with sugar.
  • Energy drinks and sports drinks
  • Coffee and Tea with sugar
  • Soft drinks with sugar
  • Fruit Juices

3. Foods with White Flour

Do not eat foods that have been made with white flour-based products. Some of the more commonly known foods that you should avoid include the following:

  • Rolls and English muffins
  • White Bread
  • Pretzels and crackers

4. High Carb Grains

Refined grains are high in carbohydrates, which are foods that spike your insulin and increase your blood glucose levels. Therefore, you need to make sure to avoid eating.

  • Rice
  • Pasta
  • Refined breakfast cereals
  • White boiled potatoes

5. Fried Foods

To keep control of your blood glucose level properly, it is also best to eliminate fried foods. Instead, it is normally best to bake and broil your foods. For instance, here are some foods that need to be baked and broiled instead of fried.

  • Chicken
  • Fish
  • Potatoes

6. Processed Meats

As with many other healthy diets, processed meat is also off-limits and should be avoided at all costs. This is because some processed meats will often contain higher amounts of fats, preservatives, and salt.

  • Pepperoni
  • Sausage
  • Salami
  • Ham
  • Luncheon Meats
  • Hot dogs
reduce blood sugar levels

Foods You Can Eat on Your Diet

Even though it may appear to be a lot of foods that you cannot eat, there are some foods that can help to regulate your blood glucose level properly.

You need to know, however, how to mix and match them with your meals. For instance, you should avoid eating refined carbs (i.e. sugars and starches) only as a meal. Instead, you may want to eat refined carbs with one of the following dishes.

  • Veggies and whole grains
  • Healthy fats like nuts and peanuts
  • Lean proteins such as chicken, fish, egg whites, and tofu

Ways to Lower High Blood Sugar Quickly

First off, you need to know that there is no food that can lower your high blood sugar levels instantaneously. This is primarily because it normally takes about 10 to 20 minutes for your food to be fully digested and released into your bloodstream.

On the other hand, if you are looking for foods that will have a quick effect on lowering your blood glucose levels, you may want to incorporate the following foods into your diet regimen.

  • Peanuts and other low-carb nuts
  • Tuna and Salmon
  • Avocado
  • Hard-boiled eggs
  • Plain Greek Yogurt
  • Unsweetened Chocolate

Exercise and Healthy Diet is Good for Lowering Blood Sugar Levels

Even though a physician may prescribe injections and other types of diabetic medications, this is not the only solution to lowering your blood sugar levels.

In fact, if you want to lower your blood sugar levels with all-natural solutions, you may want to consider the positive effects of eating healthy and exercising have on the body.

For instance, if you are looking to take this approach, here are some effective things that you can do.

  • Exercise Regularly

Unfortunately, one of the worst things that people can do is lead a sedentary lifestyle.

Actually, to combat this problem, it is best to increase your activities. From taking a short walk to break up the sedentary time to signing up for dance classes, kickboxing, tennis, basketball, or golf, there are so many different activities that you can participate in.

To start, you may want to set a specific goal that you can commit to. Just adding 30 minutes of activities 3 or more times a week, can help you to manage your blood sugar levels properly.

  • Eat a healthy Diet Regimen

As mentioned earlier, you need to make sure that you are eating a diet that excludes added sugars, refined carbs, and high-carb foods. By changing your diet, you can lower your blood sugar levels naturally. Here are some of the foods that you should incorporate into your regular diet regimen.

  • Vegetables
reduce blood sugar level
  • Cut portion sizes in half
  • To control ingredients, eat less at restaurants
  • Replace sugary beverages with water
  • Bake, grill, and steam foods versus frying with lots of fat
  • Eat lots of vegetables
  • Reducing High Blood Sugar by Using Effective Home Remedies

Even though exercise and eating the right foods can help you to manage your blood sugar levels properly, there are other things that you can do to keep things under control. In fact, there are some home remedies that are very effective. Here are 5 of the most beneficial.

  • Get adequate Sleep

Getting an adequate amount of sleep at night is essential to keeping your blood sugar levels under control. Just like poor food choices can raise glucose levels in the body, the lack of sleep can cause a variety of issues in the body, including hormonal changes and high blood sugar.

  • Apple Cider Vinegar

You may be surprised to know that apple cider vinegar is also a good aid for reducing high blood sugar. Based on information published by the Journal of Diabetes Research, vinegar is great for increasing glucose uptake by muscles and elevating insulin sensitivity.

  • Chromium

A deficiency in chromium can lead to unnecessary issues with high blood sugar. Therefore, it is important that you eat foods like spinach, oysters, and cheese broccoli since they are excellent sources of chromium. Also, if you choose to do so, you may want to add this supplement to your daily diet regimen.

  • Stress

Most people know that bad stress has a devastating effect on the body. Just like not getting enough rest, stress can also raise your blood sugar level greatly. This is also why some people may perform deep breathing exercises to help eliminate the stress that they feel.

  • Immunity

Another key to reducing blood sugar glucose is to strengthen the immune system. You can do this in a number of different ways including:

reduce blood sugar
  1. Taking vitamin C supplements regularly
  2. Washing your hands frequently
  3. Eating foods like bell peppers, oranges, and leafy greens to get an adequate amount of Vitamin C

Monitor Your Blood Sugar Levels

Learning how to manage your blood sugar levels regularly is one of the best ways to prevent high blood sugar levels. As you keep track of the foods that you eat, you will also see how your body reacts. There are also diabetic apps available to assist you in making the appropriate behavioral changes.

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