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Diabetes Tips : How to Reduce High Blood Sugar

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Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.

The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.

Having sleep troubles? Follow these recommendations from the National Sleep Foundation:

  • Sleep in a cool, dark room.
  • Avoid consuming alcohol or caffeine in the hours before bed.
  • Go to bed and wake up at the same time each day, even on the weekends.
  • Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.

Exercise In The Afternoon

Exercise lowers blood sugar by increasing insulin sensitivity, which allows the body to use insulin and glucose more effectively, increasing glucose movement during and after exercise. Studies have shown that exercise will lead to optimal insulin regulation. Exercise after dinner will set you up for steady glucose levels through the morning.

Research has also shown that moderate-intensity aerobic exercise before breakfast reduced the morning rise of blood glucose in type 2 diabetes patients, partially counteracting the dawn phenomenon. The same study also found that exercise significantly reduced blood glucose fluctuations and improved blood glucose control throughout the day.

Some of the best exercises for avoiding morning blood sugar spikes include:

  • A walk

Exercise To Lower Blood Sugar Fast

Regular exercise improves and increases your sensitivity to insulin. This means the cells in your body can better absorb and use the glucose in your body to make energy.

When your muscles contract during movement, glucose is the preferred source of fuel. Thatâs why when your glucose spikes after eating a sugary treat or a large meal with lots of high-glycemic foods, you can bring your glucose back down to a normal range if you exercise within 30-60 minutes after eating.

Any type and duration of exercise can improve insulin sensitivity and helps stabilize your glucose afterward.

That said, if youâre fit enough and able to handle high intensity, short bursts of movement performed at 80% of your max effort can burn up to four times the amount of glucose compared to what youâd burn slumping on the couch.

If you want short and sweaty to bring down your blood sugar quickly, follow along with our 10-minute full-body or dumbbell leg workout. These get-âer-done-fast efforts combine strength training with cardio in a circuit-style workout that stabilizes glucose in less time.

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Best Ways To Lower Blood Sugar Quickly

When treated early, you can bring high blood sugar levels down and prevent complications, including DKA.

Some sources suggest that drinking water or eating a high protein snack can quickly lower your blood sugar levels, though there isnt enough research to support this.

If you have high blood sugar and need to lower it fast, try the following methods:

Offset Carbs With Fat And Protein

how to lower the blood sugar naturally ~ Diabetes Remedies

When carbs are consumed as part of a meal that includes protein and fat, they affect blood sugar more slowly. For this reason, planning ahead for healthy, balanced meals is fundamental to good diabetes management, says Jenny Champion, RD, a diabetes educator, personal trainer, and editor of Posh Paleo Magazine.

To make sure your meals are well-balanced, the ADA suggests this method of filling your plate:

  • Half your plate: non-starchy vegetables, such as spinach, carrots, tomatoes, or greens
  • A quarter of your plate: grains and starchy foods, such as whole grain noodles, rice, or potatoes
  • A quarter of your plate: lean protein, such as beef, fish, chicken, or tofu
  • Add an 8-ounce glass of low-fat milk and a piece of fruit or half a cup of fruit salad on the side.

Remember that even if you eat the right foods, eating too much can cause your blood sugar to rise. Keeping track of what youre eating and how much youre eating and then how it affects blood sugar is the best way to stay on top of your diabetes, Champion says.

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Tips To Lower Blood Sugar Naturally

Experts agree that individuals living with type 2 diabetes can improve their symptoms with a few simple lifestyle tweaks.

Its the Holy Grail for people with diabetes: Checking your blood sugar and seeing the numbers right in line. Can lifestyle changes help? Yes, says Jill Weisenberger, RDN, a diabetes nutrition expert based in Newport News, Virginia.

If you have diabetes, lowering blood sugar isnt just a short-term goal according to the Centers for Disease Control and Prevention , it helps prevent or delay diabetes complications, including heart, kidney, eye, and nerve diseases. It can change the course of the disease entirely.

It’s 100 percent important that try and lower their blood sugars through dietary approaches first, says Jessica Crandall Snyder, RD, CDCES, with Vital RD in Denver. For some people, it not only can be preventive, but it can also help with reversal of the actual disease.

Crandall Snyder says making a few key lifestyle changes can sometimes eliminate the need for medication. Poking yourself with insulin isn’t fun, she says. Diabetes is a progressive disease, and you really have to figure out how to take control.

Here are 10 ways to do it, no prescriptions required.

Choose The Healthiest Carbohydrates

Of the major nutrients found in food carbs, protein, and fat carbs have the biggest effect on your blood sugar. Thats because carbs are the most quickly broken down into glucose for energy. Having too many carbs, or the wrong type of carbs, can lead to spikes in your blood sugar.

The best way to figure out how the carbs you eat affect your blood sugar is to test your levels before and after meals. The American Diabetes Association recommends keeping track of the number of carbs you have per meal. The amount you should eat may vary depending on what it looks like to successfully manage your diabetes. Choose healthy, complex carbs such as whole fruits and vegetables, whole grains, beans, and lentils. Because they contain fiber and are less processed, these foods dont lead to as many swings in your blood sugar levels. Stay away from refined carbs such as soda, candy, white pasta, white rice, white bread, and other processed foods they can cause blood sugar to rise quickly.

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What To Do If You Facing Extremely High Blood Sugar Situation

Well, if it happens that you are facing a high sugar attack the immediate step is to drink lots of water. It will dilute the blood level thereby saving form a further deterioration. Then you may take medication and come back to normalcy. Extremely high blood sugar might lead to a cardiac arrest in some cases.

Will Supplements And Vitamins Help My Diabetes

Blood Sugar Levels: 3 Foods to Help Lower High Blood Sugar

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

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The Bottom Line: Take A Whole

No single food, supplement, or workout session is going to be the magic bullet. To maintain a healthy blood sugar level , start eating a minimally processed diet that contains fiber, protein, healthy fats, and high-quality carbohydrates get regular exercise make sure you’re hydrated and well-rested play around with meal composition and experiment with research-backed superfoods and supplements.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Increase Your Fiber Intake

High fiber is key to the foods that lower blood sugar, so increasing your soluble fiber intake will help you lower your blood sugar. Focus on eating foods that stabilize blood sugar such as unrefined carbohydrates like whole grain bread or pasta, sweet potatoes, legumes, lentils, nuts, and non-starchy vegetables.

Another perk? High fiber foods can help you feel fuller. That can help you avoid overeating or craving foods that can negatively affect your blood sugar. Men should aim for 30 to 38 grams daily, and women 21 to 25 grams daily, according to the Mayo Clinic.

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What Is The Glycemic Index

Knowing the glycemic index of foods can help you make better dietary choices and help you manage diabetes. That’s because the glycemic index rates carbohydrates by how quickly and how much they raise blood sugar, on a scale of 1 to 100.

Low-glycemic foods have higher amounts of fiber, vitamins, and minerals. Because of their high fiber content, these foods are digested slowly and have a more gradual impact on blood sugar. People with diabetes should try to eat more low-glycemic foods to avoid blood-sugar spikes.

If you have diabetes, it’s also important to keep track of the carbs you’re eating each day and each meal, as having too many carbs with a high glycemic content can spike blood-sugar levels. And even if you don’t have diabetes, eating high-glycemic foods can increase your risk for Type 2 diabetes, heart disease, and obesity.

Here are some examples of low-glycemic foods you can eat to lower blood sugar and prevent spikes.

Get A Head Start On Protein

How can you lower your blood sugar level quickly?

Breakfast seems to be a particularly good time to load up on protein. In a study published in April 2015 in the Journal of Nutrition, people with diabetes who ate 25 to 30 grams of protein at breakfast had lower blood sugar spikes after both breakfast and lunch than those who ate less. Reduced-fat cheese and egg whites are excellent , according to the ADA. Other protein-rich ideas for breakfast when you have diabetes include a breakfast burrito, for example. But because people respond differently to different foods, says Champion, its important to keep tracking your blood sugar to see how various breakfast foods affect you specifically.

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Broccoli And Broccoli Sprouts

Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.

This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli .

Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress .

Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (

11 ).

Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli (

Flax Seeds And Chia Seeds

Chia and flax seeds are both rich in fiber and omega fatty acids and have a glycemic index score below 10. The fiber improves blood sugar control and insulin sensitivity by encouraging a steady rise in blood sugar, preventing roller coaster spikes and drops. This stabilizing effect helps you avoid a sluggish feeling after meals.

Theyâre also one of the most flexible foods on this list, making simple, tasty additions to your favorite salads, yogurt, and smoothies. You can even try making chia seed pudding as a low glycemic dessert option!

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Opt For The Right Kind Of Fat

People with diabetes are more at risk for high cholesterol. According to the American Heart Association, Diabetes tends to lower good cholesterol levels and raise triglyceride and bad cholesterol levels, which increases the risk for heart disease and stroke.

Eating monounsaturated such as avocado, olive oil, or fatty fish can help lower bad LDL cholesterol. And if youre prediabetic, it can actually reduce your risk of developing diabetes.

Carolyn Williams, PhD, RD, in her article 10 Foods Diabetics Should Eat Daily, says Some research suggests may also improve glucose usage by cells, thanks to their anti-inflammatory effects. So go ahead and make some avo toast for breakfastits good for your heart!

How Food Impacts Your Blood Sugar Levels

Diabetes Diet Guide and Tips : Best Foods To Control Diabetes and Lower High Blood Sugar Fast

All foods that you eat can impact blood sugar levels. Sugar and carbohydrates, however, have the most significant effect. Thatâs because after you eat carbs, your body breaks them down into sugar that enters your bloodstream, increasing your blood glucose levels.

But, that doesnât mean all digestible carbohydrates work the same. Our bodies digest high fiber foods slower, making the rise in blood sugar more gradual instead of one big spike. Soluble fiber also helps reduce blood sugar levels by improving insulin sensitivity. Processed carbohydrates, on the other hand, cause those sharp spikes in blood sugar and boost triglyceride levels.

Trying to digest all the information on how your body processes carbohydrates and sugars can be overwhelming. Thatâs where using the glycemic index can make it easier to understand. The glycemic index ranks foods on a scale from 0-100. The higher the number, the more your blood sugar will spike after eating.

This tool is especially helpful when evaluating foods you want to include in your overall healthy lifestyle plan. However, it is important to keep in mind that the glycemic index just predicts how someoneâs glucose will respond to food on average. After taking unique personal differences into account, some people may see a response higher or lower than the average.

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Keep An Eye On Your Carb Intake

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Paying attention to carbohydrates is important for people with type 2 diabetes. Carbs are what cause your blood sugars to potentially fluctuate, Crandall Snyder says.

How many carbs per meal is ideal? Its tailored to each individual, says Weisenberger. How much you exercise, your weight, and your age can all affect how long sugars stay in your system, according to the CDC. A typical starting point for people with diabetes is to limit carb intake to 200 to 245 grams per day, which amounts to about one-half of your daily calories coming from carbs, according to the CDC. From there, make adjustments according to your blood glucose readings or as recommended by a dietitian, Crandall Snyder says.

And keep in mind that carbs arent only found in the usual culprits, like bread, potatoes, and pasta. They are also in fruits, vegetables, sweets, and dairy, so you have to take all of those into consideration as well, Crandall Snyder says.

Dont Rely On Supplements Or Vitamins

Theres no shortcut to maintaining good blood sugars. A supplement or vitamin alone will not give you healthy blood sugar levels and they can interact negatively with other medications. Speak to your healthcare provider and perhaps ask for a referral for a dietitian who specializes in blood sugar control before incorporating dietary supplements, shakes, or vitamins to achieve blood sugar control.

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Start With These Tips To Lower Blood Sugar Levels

To help you get started on filling your plate with more blood sugar friendly foods that will help lower your blood sugar, start by removing refined sugar, refined grains, and most processed foods from your diet. Processed foods all contain chemicals and refined ingredients that our bodies dont recognize as real nutrients, so our cells never really get what they need and we feel hungry all the time as a result. This also leads to blood sugar swings and spikes that cause insulin to work less efficiently.

What helps insulin work best so that blood sugar stays in a stable place are foods that pack dense amounts of nutrition and contain amino acids , fiber , and healthy fats from real food.

Lets check out some foods that can help lower blood sugar levels by offering us these nutritional benefits, shall we?

Make An Effort To Get Better Sleep

Top 7 Foods To Lower Blood Sugar Levels

Ever wondered why the blueberry crumb muffins in the coffee shop look even more irresistible when youâre shuffling on three hours of sleep? Poor sleep can affect glucose levels21, insulin sensitivity22, and the hormones that control appetite.

When you donât get enough shut-eye, your cravings and desire to eat now can go into overdrive. Thatâs because leptin reduces and ghrelin increases23, signaling to your brain that you have to eat that blueberry crumb muffin⦠maybe even two of them before you feel satisfied.

You might find it easier to choose the sous-vide egg bites over the tender, berry-studded cake-with-no-icing when youâre well-rested. Even partial sleep loss may increase the risk of weight gain and obesity24, one sugary muffin at a time.

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