High blood sugar, also known as hyperglycemia, is associated with diabetes, a disease that can cause heart attack, heart failure, stroke, and kidney failure.
High blood sugar occurs when your body fails to produce enough insulin or use insulin efficiently. The Centers for Disease Control and Preventionestimates13% of all Americans and 25% of those 65 or older suffer from it.
But there are simple steps you can take to lower your blood sugar levels naturally:
1. Exercise regularly
- Regular exercise can help improve your insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels. Good forms of exercise include weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming.
2. Manage your carbs
- You body converts carbs into sugar, then insulin helps your body to use and store sugar for energy. You can help your body control your blood sugar by monitoring carb intake and planning meals. A low-carbdiethelps prevent sugar spikes – and can havelong-term benefits.
3. Eat more fiber
- Fiber slows your body’s digestion of carbohydrates and sugar absorption. That means it promotes more gradual increases in blood sugar levels. All kinds of fiber are good for the body, butsoluble fiberis best for improving blood sugarcontrol. High fiber diets also help manage type 1 diabetes by helping the body regulate blood sugar. High fiber foods include fruit, vegetables, beans, and whole grains.
4. Drink plenty of water
- Drinking plenty of water helps your kidneys flush out excess sugar. Onestudyfound that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
5. Eat moderate portions
- Portion control helps reduce the calories you eat, which helps you maintain a moderate weight.Controlling your weightpromotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.
6. Manage your stress
- Stressalso affects blood sugar levels. Exercise,relaxationtechniques, and meditation can help to reduce stress and blood sugar levels.
7. Get enough sleep
- Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar. Sleep deprivation increases cortisol levels – which are essential to managing blood sugar.
8. Eat foods that are rich in chromium and magnesium
- High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar. Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.
Get the Care You Need
You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Of course, you should discuss changes with your health provider first.If you don’t have a doctor, Grady can help.If you need a primary care physician, book your appointment online at gradyhealth.org, use MyChart, or call (404) 616-1000.We’ll arrange an appointment at a Primary Care Center near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.
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High Blood Sugar (Hyperglycemia) and Diabetes
High blood sugar, also known as hyperglycemia, is associated with diabetes. It occurs when the body fails to produce enough insulin or use insulin efficiently. Diabetes is a disease that can cause various complications, including heart attack, heart failure, stroke, and kidney failure.
Exercise and Blood Sugar Levels
Regular exercise can help improve insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels. Good forms of exercise include weightlifting, brisk walking, running, bicycling, dancing, hiking, and swimming.
Carbohydrate Management
The body converts carbohydrates into sugar, and insulin helps the body use and store sugar for energy. Monitoring carbohydrate intake and planning meals can help control blood sugar levels. A low-carb diet can prevent sugar spikes and have long-term benefits.
Fiber and Blood Sugar Control
Fiber slows down the digestion of carbohydrates and sugar absorption, leading to more gradual increases in blood sugar levels. Soluble fiber is particularly effective in improving blood sugar control. High fiber diets also help manage type 1 diabetes by regulating blood sugar. Foods rich in fiber include fruits, vegetables, beans, and whole grains.
Hydration and Blood Sugar Levels
Drinking plenty of water helps the kidneys flush out excess sugar. Studies have shown that people who drink more water lower their risk of developing high blood sugar levels. It is important to note that sugary drinks can elevate blood sugar levels even more.
Portion Control and Weight Management
Controlling portion sizes helps reduce calorie intake, which can help maintain a moderate weight. Maintaining a healthy weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.
Stress Management and Blood Sugar Levels
Stress can affect blood sugar levels. Engaging in exercise, relaxation techniques, and meditation can help reduce stress and blood sugar levels.
Sleep and Blood Sugar Regulation
Poor sleeping habits can increase appetite and promote weight gain, which can affect blood sugar levels. Sleep deprivation can also increase cortisol levels, which are essential for managing blood sugar.
Chromium and Magnesium for Blood Sugar Regulation
High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which play a role in regulating blood sugar. Foods rich in chromium include meats, fruits, vegetables, and nuts. Foods rich in magnesium include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.
It's important to note that while these steps can help lower blood sugar levels naturally, it is always recommended to discuss any changes with a healthcare provider first.
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