Managing blood glucose levels is crucial for individuals with diabetes or those at risk of developing
the condition. It is also extremely important for developing insulin resistance which is linked to increased weight loss and is important for overall health. High blood sugar levels can lead to various health
complications and impact overall well-being. Lack of insulin resistance can be linked to many health conditions and some studies have shown that lowering your blood glucose and increasing insulin sensitivity can alleviate many health conditions. There are several effective and natural methods to help lower glucose levels. In this article, we will explore some of the best ways to lower glucose levels and maintain a healthy blood sugar balance.
While medication can help balance and regulate blood glucose we will be focusing on natural ways in this article because I believe that the less medication we take is usually for the better. However, it is always important to consult with your doctor when making decisions about your health.
Before getting into these natural and very effective methods of regulating blood sugar levels I want to recommend a book that goes into much more depth into many of the things that will be discussed in this article. I enjoyed this book and it was very eye-opening to the many aspects of health, almost all of which are influenced by insulin resistance (ie. glucose levels)
It can be found on Amazon as linked above or when I read or listened to it, the book was free with my premium subscription to Audible.
Ok let's get to it: Some of The Most Important Natural Ways to Lower and Regulate Glucose Levels
1. Regular Exercise:
I think we all know this one but it must be said because it is so important Engaging in regular physical
activity is one of the most effective ways to lower glucose levels. Exercise helps your body use insulin more efficiently, allowing glucose to enter your cells for energy. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. However, as we always say here the most important thing is just to start and do something!!! Exercise
can and will be different for all of us but any more activity than you were doing before can be considered exercise. Walking a little more, doing a few squats in the morning, and pulsing your arms up and down for a minute (you will be surprised) can all help!
2. Healthy Eating:
Adopting a well-balanced diet is crucial for managing blood glucose levels. Check out our article on the 7 best foods to lower glucose levels naturally. Include plenty of fiber-rich foods like whole grains, fruits, vegetables, and legumes. These foods have a low glycemic index, meaning they cause a gradual rise in blood sugar levels. Really what you want to avoid is blood sugar spikes which can increase insulin resistance. More about insulin resistance here. Avoid sugary drinks, processed foods, and refined carbohydrates that can cause spikes in glucose levels. The increase in insulin levels when eating certain foods is going to vary for everyone so if you want to see what foods might be the best for you individually you might want to consider a Continuous Glucose Monitor (CGM).
3. Portion Control:
Controlling portion sizes plays a significant role in managing glucose levels. Be mindful of the quantity of carbohydrates you consume, as they have the most significant impact on blood sugar levels. Overeating in any meal can negatively influence your blood sugar as well as other things like weight, stomach bloating, and overall mood after a meal. In addition to controlling the size of your meals, the frequency and times you eat throughout the day may have a significant impact on glucose levels. More and more research is showing that intermittent fasting can do wonders for the body and blood sugar.
4. Hydration:
I don't think we need to talk about this one too much as I think everyone knows hydration is an essential factor in feeling well and overall health. Drinking an adequate amount of water is essential for maintaining healthy blood sugar levels. Proper hydration supports the kidneys in flushing out excess glucose through urine. Aim to drink at least eight glasses of water per day, or more if you engage in intense physical activity. It's important to start the day with water, YES BEFORE your coffee. You will be amazed at how much better that cup of joe works if you are adequately hydrated before drinking it. Please just try it out for a few days and you will be sold! Having a water bottle that you take to work or carry around during the day can help. I carry my Yeti bottle everywhere.
5. Stress Management:
Chronic stress can contribute to elevated glucose levels by triggering the release of stress hormones like cortisol. Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Prioritizing relaxation and self-care can help regulate glucose levels. Try to develop a morning, afternoon, and or evening routine that can help you manage stress and feel better. Go for a 15-minute walk with no distractions, sit in a quiet place and just think, read for 15 minutes, or whatever might help you feel your best. For more suggestions and help managing stress and developing routines check this guide out.
6. Sufficient Sleep:
Adequate sleep is crucial for overall health, including glucose regulation. Lack of sleep can disrupt insulin sensitivity and lead to higher blood sugar levels. Strive for 7-8 hours of quality sleep each night. I know this can be difficult with some of our crazy lives but it is so very important. Establish a consistent sleep schedule, and create a calming bedtime routine to improve sleep quality.
7. Weight Management:
This is another one that I think we all know but needs to be said! Maintaining a healthy weight or working towards weight loss can significantly impact glucose levels. Losing excess body weight reduces insulin resistance and improves blood sugar control. Incorporate a combination of regular exercise and a well-balanced diet to achieve and maintain a healthy weight. If you need some guidance on exercise plans from beginner to advanced or diet and meal plans we have got you covered!!
8. Supplements:
While it would be ideal to completely manage our glucose levels with the before mentioned things sometimes it can be difficult and we might need some extra help. Certain natural supplements have been shown to significantly help balance blood sugar levels and get people back on track. While many individual supplements can help control glucose levels and insulin several companies out there have done research and optimized formulas that have proven track records for getting glucose levels under control. A few that we would recommend are Glucotrust, Glucobery, and Amiclear !!
Lowering and maintaining healthy blood glucose levels is crucial for overall health and well-being, especially for individuals with diabetes. By adopting these natural approaches, such as regular exercise, healthy eating, stress management, and proper hydration, you can significantly improve glucose regulation and reduce the risk of complications. Remember to consult with your healthcare provider for personalized care.
The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.