8 Ways to Naturally Reduce your Blood Sugar
The dangers of high blood sugar have become a growing problem amongst Americans. The population of people with diabetes in the U.S. has increased from 28.5 million in 2010 to currently over 29 million.
High blood sugar can lead to many immediate and long term health problems that could be potentially dangerous. Chronic high blood sugar levels are toxic to your body and can destroy vital organs and blood vessels that are essential to your health.
Many people think that because of their family history, blood sugar problems are inevitable and that they are fated to endure health problems. This is a huge misconception. Diet and lifestyle are crucial to regulating blood sugar and preventing damaging health problems.
Below are 8 simple ways to regulate your high blood sugar
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Exercise regularly: This cannot be stressed enough! The more you exercise, the more you increase your insulin sensitivity. Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction. We would recommend exercises like walk, jogging biking, dancing, hiking, swimming and yoga. All it takes is 30 minutes a day to help deliver your system the boost it needs to run efficiently.
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Control the carbs: Your body naturally breaks down carbs into sugars and then insulin moves the sugars into cells. An excess amount of these carbs may cause blood glucose levels to rise which can spike your blood sugar at an unhealthy rate. Reducing your carbohydrate intake incrementally is the easiest way to slowly reduce cravings and balance out your blood sugar.
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Increase fiber intake: Fiber slows down carb digestion and sugar absorption. Soluble fiber is especially important in reducing high fluctuation of blood sugar levels. Best sources of soluble fiber include fruits such as apricots, grapefruits, mangos and oranges and vegetables such as turnips, asparagus and brussel sprouts.
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Monitoring Portion Control: Reducing your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes. To help with this, try to avoid all-you-can-eat restaurants, use smaller plates, eat slowly and don’t eat after you are full.
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Drink Plenty of Water: Drinking water is the best way to flush out all toxins in your system. In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine. Studies have shown that those who drink more water have a lower risk of developing high blood sugar levels.
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Choose Foods with Low Glycemic Index: The glycemic index is used to measure foods that spike your blood sugar. Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables. Carbs have a high glycemic index and should be reduced in your diet.
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Control Stress Levels: The hormones that are created during stress can cause blood sugar levels to rise. Work on managing your stress levels with yoga, pilates and other mind relaxation exercises.
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Get Enough Quality Sleep: Getting enough sleep can sometimes go overlooked. However, sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control.
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