Lifestyle Changes that Can Lower Blood Sugar Levels

01/31/2024

The possible causes of diabetes are stress, certain medications, a sedentary lifestyle, dietary choices, etc. Therefore, it is very important to take care of your overall health to minimize its risk and manage it effectively. You will be shocked to know that almost 50% of US adults have either diabetes or prediabetes, as per The Centers for Disease Control and Prevention (CDC). 

Some lifestyle changes can help you to lower your blood sugar levels. Merging these lifestyle changes into your daily routine will lead to fruitful outcomes. These changes will help you stabilize your blood sugar level naturally at home.

Staying hydrated all day long:

Staying hydrated doesn’t only aid in keeping the blood sugar level within the healthy range but also promotes several other benefits on health. If you are someone living with diabetes, you should increase your water intake which will help you to balance blood sugar levels and kidneys to eliminate the excess sugar present in the body via urine.

One study found that people who stayed hydrated had a lower risk of diabetes than people who kept themselves dehydrated. Besides this, staying hydrated keeps your kidneys functioning smoothly, your skin glowing, your energy level up, etc.

Make sure you only opt for either water or zero-calorie drinks. Choosing sugar-sweetened drinks will result in weight gain, increased blood sugar levels, and a high chance of developing diabetes.

Try to manage your stress:

We also know it is not possible to eliminate stress from our lives completely. However, if it is due to something that can be addressed, kindly work on it. It will not only put your mental health at ease but also lower your risk of developing severe health conditions.

Whenever you stress out, your body increases the secretion of two hormones named cortisol and glucagon. These two are powerful enough to take your sugar level up. Therefore, kindly manage your stress to lower its negative impact on your health.

A study found that medication, exercise, and relaxation effectively manage stress and lower blood sugar levels in adults and children. If you are someone who is always under stress, you should opt for mindfulness activities to keep stress away. This will also address the insulin secretion problem in people living with diabetes.

Take your required sleep: 

Taking your required sleep is one of the essential keys to a healthy and active lifestyle. Sleep works as fuel for your body. Whenever your body is low on fuel, it can’t work actively all day long. Therefore, you should never compromise your daily required sleep. Whenever you compromise your sleep due to binge-watching or a party, you feel sluggishness, lack of energy, irritability, and other symptoms the next day. And in the long run, it may contribute to health conditions like diabetes, high blood pressure, and changes in internal body temperatures.

Lack of sleep supports the high secretion of cortisol hormone, which can raise your blood sugar level. The requirement for sleep varies among different age groups. However, adults should aim to get at least 7 to 8 hours of sleep daily.

Cut off excess weight: 

Your weight plays an integral role in the management of your overall health, especially diabetes. You must be familiar with the fact that people who are overweight are prone to develop conditions like diabetes and hypertension. By shredding your excess weight, you can reduce your risk of coming across serious health conditions, including diabetes. If your BMI is above normal, work on it. Having a normal weight that ranges between 18.5 and 24.9 leads to healthy blood sugar levels.

The researchers found that even cutting off 5% extra weight can significantly improve blood sugar regulation and minimize the need for medicine.

Eat a diet rich in probiotic foods:  

Eating a diet rich in probiotics comes with multiple benefits, including improving blood sugar levels. According to research, probiotics may help type 2 diabetics with their fasting blood sugar, glycated hemoglobin (HbA1c), and insulin resistance.

A survey found that people who had a probiotic-rich diet for eight weeks in a row had improved blood sugar levels. Therefore, if you are someone living with diabetes, you should add probiotic-rich foods to your diet. The probiotic foods are the following:

• Yogurt

• Kefir

• Tempeh

• Sauerkraut

• Kimchi

Keep a check on your carb intake: 

What you eat is reflected in your blood sugar levels. Therefore, you should keep an eye on your daily diet, especially carbs. The overconsumption of carbs leads to an increase in blood sugar levels if you have insulin-function problems. The American Diabetes Association (ADA) asks people to keep a check on their carb intake by counting and being aware of how much they need daily. 

Several studies prove eating a diet low in carbs helps reduce blood sugar levels and control sudden blood sugar spikes. However, it doesn’t mean you should completely stop eating. You are allowed to eat some carbs while keeping an eye on your blood sugar level. 

To conclude:

Diabetes is one of the most prevalent health conditions, affecting millions of people every year worldwide. This medical condition can affect anyone at any time without any prior indications. However, one can reduce their risk or manage it by opting for some lifestyle changes. Some lifestyle changes to manage blood sugar levels may include eating a low-carb diet, exercising, aiming for a moderate weight, managing stress, etc. These strategies will help you bring your blood sugar level down only at home. 

FAQs: 

1. What brings blood sugar down rapidly?

Taking fast-acting insulin brings down the sugar levels rapidly. However, before you take any insulin, you must check with your doctor to make sure it is safe for your health. The wrong dosage of insulin can lead to confusion, dizziness, irritability, and even death. Another fast way to fix your blood sugar levels is by exercising. When you exercise, your muscles use more glucose present in your bloodstream. 

2. How does regular exercise impact blood sugar levels?

Exercising is one of the safest yet natural ways of fixing high blood sugar levels. Doing moderate to severe exercise such as walking, running, or jogging makes your heart beat faster and breathe harder. As a result, your body's overall muscles use more glucose present in your body. Regular exercise can diminish your blood sugar levels significantly. Other than this, it also assists the insulin in the body to work better. 

3. What dietary changes are effective in managing blood sugar?

If you have diabetes, you should focus on a diet enriched with whole grains, nuts, seeds, fruits, vegetables, and healthy fats. These food items are highly effective in controlling blood glucose. And you should avoid eating processed and refined food items such as white bread, cooldrinks, cookies, chips, candy, white rice, etc. These food items increase your sugar level significantly and affect your overall health. 

4. Can weight loss help lower blood sugar levels?

If you are overweight with type 2 diabetes, you should work on shredding extra weight. Cutting down on excess weight will help you stabilize your blood sugar levels and lessen your risk of coming across cardiovascular conditions. A healthy weight is the key to happy life.