Maintaining healthy blood sugar levels is crucial for overall well-being, especially for individuals with diabetes or prediabetes. Lifestyle choices, including diet, exercise, stress management, and incorporating natural remedies, play pivotal roles in managing blood sugar levels effectively.
Here are some evidence-backed strategies to naturally lower blood sugar levels:
Regular exercise: Engaging in regular physical activity improves insulin sensitivity, allowing cells to better utilise blood sugar for energy, says Endocrinologist Shashwat Singhal. Activities like brisk walking, running, cycling, swimming, and strength training are beneficial. Even short bouts of exercise throughout the day, known as "exercise snacks," can be effective in regulating blood sugar levels.
Carb intake management: Monitoring and controlling carbohydrate intake can help prevent blood sugar spikes. Prioritising whole grains over processed ones and opting for high-fiber foods like vegetables, fruits, legumes, and whole grains can aid in blood sugar regulation.
Increase fibre consumption: Fibre-rich foods, particularly soluble fiber, slow down carbohydrate digestion and sugar absorption, leading to more stable blood sugar levels. Aim to incorporate plenty of vegetables, fruits, legumes, and whole grains into your diet.
Stay hydrated: Drinking an adequate amount of water can help flush out excess sugar through urine and prevent dehydration, which can contribute to high blood sugar levels. Opt for water and other zero-calorie beverages while avoiding sugary drinks.
Portion control: Monitoring portion sizes can prevent overeating and help maintain a healthy weight, which is essential for blood sugar management. Using smaller plates, measuring food portions, and practicing mindful eating can aid in portion control.
Choose low-Glycemic Foods: Foods with a low glycemic index (GI) cause a slower rise in blood sugar levels compared to high-GI foods, says Singhal. Opt for low-GI options like whole grains, legumes, non-starchy vegetables, and lean proteins to help regulate blood sugar levels.
Manage stress: Stress hormones like cortisol can increase blood sugar levels. Incorporating stress-reducing activities such as exercise, relaxation techniques, meditation, and adequate sleep can help manage stress and promote better blood sugar control.
Monitor blood sugar levels: Regularly monitoring blood glucose levels can provide valuable insights into how your body responds to different foods and activities. Keeping a log of your blood sugar readings can help you make informed decisions about your diet and lifestyle.
Get adequate sleep: Poor sleep quality and insufficient sleep duration can negatively impact blood sugar levels and insulin sensitivity. Aim for 7-8 hours of quality sleep each night by establishing a regular sleep schedule and adopting healthy sleep habits.
Consume chromium and magnesium rich foods: Chromium and magnesium are micronutrients that play roles in blood sugar regulation. Foods like meats, whole grains, nuts, seeds, dark leafy greens, and legumes are excellent sources of these minerals, says Singhal.
Maintain a healthy weight: Achieving and maintaining a moderate weight can improve blood sugar control and reduce the risk of developing diabetes. Even modest weight loss can lead to significant improvements in blood sugar levels.
Eat healthy snacks: Consuming smaller, more frequent meals and snacks throughout the day can prevent blood sugar spikes and crashes. Opt for nutritious snacks like fruits, vegetables, nuts, and yogurt to keep blood sugar levels stable.
Incorporate probiotic rich foods: Probiotics, found in fermented foods like yogurt, kefir, tempeh, sauerkraut, and kimchi, may help improve blood sugar regulation, says Singhal. Including these foods in your diet can support gut health and metabolic function.
Other Natural Remedies:
In addition to lifestyle changes, certain natural remedies can complement diabetes management efforts:
Neem: Neem leaves contain compounds that may help control blood sugar levels. Consuming neem powder or neem juice regularly may offer benefits in blood sugar management.
Bitter Gourd (Karela): Bitter gourd juice has been shown to reduce blood sugar levels due to its active compounds. Consuming bitter gourd juice or incorporating bitter gourd dishes into your diet can be helpful.
Jamun: Also known as Indian blackberry, has hypoglycemic properties that may aid in lowering blood sugar levels. Consuming jamun seeds or jamun seed powder with water regularly can be beneficial.
Ginger: Regular consumption of ginger may help lower blood sugar levels and improve insulin sensitivity. Drinking ginger tea or adding ginger to your meals can be effective.
Fenugreek: Fenugreek seeds have been shown to improve glucose tolerance and reduce blood sugar levels. Soaking fenugreek seeds overnight and consuming them in the morning may offer benefits.
By incorporating these strategies and natural remedies into your daily routine, you can effectively lower blood sugar levels and reduce the risk of complications associated with diabetes. It's essential to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have diabetes or other
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