High blood sugar (hyperglycemia) is present in one's body if you don't make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy. High blood sugar is associated with diabetes.
According to The Centers for Disease Control and Prevention (CDC), "13% of U.S. adults live with diabetes, and 34.5% have pre-diabetes." This implies that close to 50% of all U.S. adults have diabetes or pre-diabetes. Here are 5 easy ways to lower blood sugar levels naturally:
Participating in regular exercise can help you maintain and increase insulin sensitivity. By increasing insulin sensitivity, your cells are able to more efficiently use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction. If you have problems with blood sugar management, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low. Some useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more.
Your body breaks carbs down into sugars (mostly glucose), and then insulin helps your body use and store sugar for energy. When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise. However, there are several things you can do about this. The American Diabetes Association (ADA) recommends managing carb intake by counting carbs and being aware of how many you need. Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management. Many studies also show that a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes. What’s more, a low carb diet can help manage blood sugar levels in the long run.
Drinking enough water may help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps your kidneys flush out the excess sugar through urine. One observational study showed that those who drank more water had a lower risk for developing high blood sugar levels. Drinking water regularly helps rehydrate the blood, lowers blood sugar levels, and could reduce diabetes risk. Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain, and increase diabetes risk.
Sources: SingleCare Team | “What Should My Blood Sugar Level Be?” The Checkup, 11 May 2021, https://www.singlecare.com/blog/normal-blood-glucose-levels/.
“Manage Blood Sugar.” Centers for Disease Control and Prevention, 28 Apr. 2021, https://www.cdc.gov/diabetes/managing/manage-blood-sugar.html.