In normal persons the sugar level of our body are maintained at normal level by the hormone insulin which are produced by pancreas.
If blood sugar (glucose) increases in body it causes several complications this is known as hyperglycemia and it is associated with diabetes and prediabetes.
Prediabetes is the condition when blood glucose level is high but not enough to be categories as diabetes.
Blood Glucose level management is very important especially for persons suffering from diabetes.
Here is some 10 best way to lower the blood sugar without medicine.
10 best way to lower the blood sugar without medicine
- Regular exercise .
- Management of carbohydrates intake.
- Take more fibrous food.
- Drink water and stay hydrated.
- Take foods with low glycemic index.
- Try to manage the stress.
- Take enough sleep.
- Monitor your blood glucose level.
- Avoid eating large meals.
- Add some specific foods in your diet.
Regular exercise helps to maintain moderate weight and increases insulin sensitivity.
Increased insulin sensitivity helps to utilize the glucose present in blood so it helps to lower the blood sugar without any medicine.
Exercise helps the muscles to use the blood sugar for energy during muscle contraction and lowers the blood sugar.
2.Management of carbohydrate intake.
Carbohydrate intake influences sugar level very strongly.
Body breake the carbohydrates which take into sugars mainly in glucose it is then absorbed in blood in blood insulin helps the body to use or store this glucose.
If a person have diabetes then this process is not completed and glucose remains in blood and sugar level becomes high.
So diabetic persons should take less carbohydrate to lower the blood sugar.
3.Take more fibrous food.
Fibres can slow down the carbohydrates digestion and sugar absorption hence it helps in gradual increase in sugar.
Daily recommended fibre intake is about 25gm for female and 35gm for males.
Foods rich in fibres are
- Vegetables
- Fruits
- Legumes
- Whole grains.
4.Drink water and stay hydrated
Drinking enough water also helps to keep blood sugar level in normal range.
It prevents dehydration and keeps kidney healthy and excreat excess sugar through urine so this also helps to lower the blood sugar.
5. Take foods with low glycemic index.
Glycemic index measures how quickly carbohydrates break during digestion and how quickly it absorbed.
Foods with low glycemic index helps to lower the blood sugar.
Some foods with low glycemic index
- Barley
- Unsweetened yogurt
- Oats
- Beans
- Lentils
- Non starchy vegetables
- Legumes
6.Try to manage the stress
When there is any stress on body it produces hormones glucagon and cortisol to escape from stress these hormones are hyperglycemic hormone so they increases the blood sugar levels.
In studies it is seen that yoga, meditation,exercise, relaxation reduces stress and blood sugar levels.
7.Take enough sleep
Taking good quality sleep is necessary for good health.
Poor sleep and lack of rest can affect blood sugar level and insulin sensitivity and increases the risk of type 2 diabetes. Besides this sleeplessness increases the cortisol level which have the potent action on glucose metabolism.
One can follow these steps to improve the sleep.
- Get regular exercise
- Avoid taking coffee and alcohol at night
- Avoid using mobile phone or computer before sleeping
- Follow routine sleep
- Avoid working in bedroom
- Do meditation
Monitoring of sugar level helps to better management of sugar in blood .
By regular monitoring you can easily know and manage your meal and exercise or meditation.
How your body reacts on certain foods .
Measuring your blood glucose levels regularly helps to know the level before and after exercise,before and after meal and if necessary you can make changes to your meal if sugar level is increased.
9.Avoid eating large meals
Always take a moderate meal rather than taking a large meal at once, as it causes more fluctuations in sugar level keep taking a moderate meal over the day it helps in regulation of sugar and prevents up and down.
10.Add some specific food in your diet.
There are many plants in nature with medicinal properties some also have antidiabitic property.
Apple cider vinegar
Some old studies says that this ingredient reduces blood sugar by delaying the emptying the stomach after meal.
Berberine
This compound lowers the blood sugar by promoting the breakdown of glucose by enzymes ,promoting tissue's use of sugar and promoting insulin reproduction.
Cinnamon
This is a part of spices it may improve the blood sugar by enhancing the insulin sensitivity and it also slows the process of breakdown of carbohydrate in digestive tract.
Conclusion
There are many ways to reduce the blood sugar levels.
Some of these are related to lifestyle changes as managing the body weight,taking quality sleep,staying stress free,regular exercise ,taking enough water to stay hydrated changes in diet take healthy diet, take food with low glycemic index, take food rich in fibres etc.
These helps you to lower the blood sugar without medicine.
FAQs
1.How can I bring my sugar levels down naturally?
2.How can I lower my blood sugar quickly without insulin?
3.How to reduce the blood sugar level?
4.What foods neutralize blood sugar?
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