How to lower blood sugar for diabetics Or people at risk of diabetes due to high blood sugar Here are some alternatives to lower blood sugar you want to try.
Diabetes is caused by our own genetics and behavior. Which nowadays it is shocking that people with diabetes seem to be increasing in number. And have diabetes since a very young age as well But if you have diabetes or find yourself with high blood sugar levels. The first thing that should be done in order to recover our good health is to control blood sugar levels. And today there is How to lower blood sugar By yourself without having to rely on drugs to tell more Then let’s go see how to reduce blood sugar naturally.
1. Exercise regularly.
Exercise can help reduce insulin resistance. It also stimulates the body to use sugar for more energy. The accumulated sugar level in the blood is therefore continuously reduced. Especially if you exercise regularly This group of patients will control blood sugar levels more effectively.
2. Reduce + choose to eat starch.
In addition to having to reduce the consumption of carbohydrate foods down. The way to reduce blood sugar to keep eating starch is to choose the type of carbohydrates that are good for your body, for example, switching from white rice to brown rice, whole grain, and quitting eating white bread and eating whole wheat. Or instead of whole grain bread However, it should limit the amount of food you eat as well. Which meal to choose to eat To refrain from bread As for any meal, wanting to eat bread, you have to refrain or reduce the amount of rice as well.
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3. Eat a lot of vegetables.
Vegetable fiber slows down the digestion of carbohydrates or starches from the food we eat. That means The absorption of sugar into the bloodstream is slow as well, so if you don’t want your blood sugar to spike up to it, it’s dangerous. Try to eat a lot of vegetables, especially vegetables that contain soluble fiber, such as morning glory, all kinds of green leafy vegetables, no guava shoots, tomatoes, pumpkin seeds, oats.This will help reduce bad fat levels in the body. Reduce triglycerides As a factor provoking diabetes as well.
4. Sip water often.
Let yourself feel thirsty, we tend to want to drink sweet water to add to the delight. So to prevent yourself from raising blood sugar. It is wise to drink plenty of water and sip water frequently to keep the body hydrated. Which drinking a lot of water like this will help the liver excrete excess sugar in the blood through the urine as well.
5. Eat small meals, but more often.
Eating a large meal may increase the risk of your body getting more sugar from your diet. Resulting in higher blood sugar levels as well Therefore, in order to reduce blood sugar levels from each meal that we will eat. Doctors recommend dividing the food into smaller meals, 5-6 meals, eat in small amounts, but eat more often enough.
6. Choose foods that are low on the GI.
A low glycemic index diet is very good for diabetics’ health. Since it is a food group that is eaten, it will not have much effect on blood sugar levels. Foods that are low on the glycemic index include eggs, cereals, oats, barley, beans, sweet potatoes, corn, oranges, etc.
7. Don’t stress!
Stress can also stimulate blood sugar levels. When we are stressed, the hormone cortisol, the hormone that causes hunger pangs. And the hormone glucagon Which is a hormone that acts on carbohydrate metabolism and increases glucose in the bloodstream to be released more than normal Causing the blood sugar level to rise suddenly So if you want to lower blood sugar levels, do not stress it better.
8. Get enough sleep.
In addition to having to exercise regularly People who want to lower their blood sugar levels should also get enough sleep. Because if the body does not get enough rest The blood sugar level fluctuates and makes us feel like eating sweets to refresh ourselves. Which in addition to the risk of high blood sugar levels Also at risk of obesity.
9. Eat foods that are high in chromium and magnesium.
Magnesium is an essential nutrient for blood circulation. Chromium, there are studies that have been found to help lower blood sugar levels. So if you want to reduce blood sugar, try eating foods rich in magnesium and chromium, such as whole grains, almonds, cereals, coffee, nuts, green beans, and broccoli.
10. Drink apple cider.
A study from Diabetes Care reveals that sipping just 1 teaspoon of apple cider juice between meals lowers blood sugar levels. In which apple cider will stimulate the secretion of insulin It also regulates the insulin in the bloodstream. After the body digests starchy food Resulting in not high blood sugar levels And helps the body control blood sugar better.
11. Try an extract of cinnamon.
Cinnamon, or cinnamon, is an herb with an active ingredient that increases the secretion of the hormone insulin in the body. Causing blood sugar levels to drop It also helps to control blood cholesterol levels among people with type 2 diabetes, reducing various risk factors related to diabetes and cardiovascular disease. By simply sprinkling cinnamon powder into food that is eaten Or you can eat cinnamon in the form of herbal extract capsules.
12. Drink ginger regularly.
Ginger has the effect of lowering blood sugar levels. Especially in patients with type 2 diabetes by a study from Rajamangala University of Technology Thanyaburi. Which studies with lab rats found that The mice were given 250 mg of ginger extract per day per kilogram of weight for 5 weeks. The rats’ blood glucose levels were reduced. In addition, the experiment found that Ginger can help lower blood cholesterol levels. The substance in ginger also affects the increase in insulin content. Therefore, the research team speculated that ginger could be taken orally to nourish the body and treat diabetes.
By eating ginger to reduce blood sugar. Cut 1 stalk of fresh ginger, boil it with 1 small pot of water, then sip it into ginger juice before bedtime. But however Drinking ginger water to lower blood sugar levels. Always consult a doctor first. This is because ginger may have side effects on any medications that are taken.
13. Lose Weight
Obesity is the leading cause of type 2 diabetes, especially if obesity is due to eating foods rich in carbohydrates and fats. This will affect the secretion of insulin in the body. Causing insulin resistance And eventually cause hyperglycemia Therefore, people who realize that obesity and have high blood sugar levels should immediately lose weight. To make insulin work better The body will control blood sugar better as well.
14. Regularly measure blood sugar levels.
For people who already have diabetes. Or at risk of developing diabetes because of the high blood sugar level that is worrisome In this case, blood sugar levels should be checked regularly. At least once a month To check if our blood sugar levels have decreased or increased This way, it will help us take care of ourselves in the right way.
In addition, we also have a blood sugar lowering aid, both foods help lower blood sugar. Herbs help reduce blood sugar. Including tips for taking care of other diabetic patients to leave more with