We’ve all learned the profound impact our blood sugar level have on our energy and mood. For instance, when you consume too many sweets, after a few seconds the flying high and happiness mood emerges but then comes after an intense crash that leaves you cranky and exhausted.
But aside from this energy-draining experience, unbalanced blood sugar is another issue that can seriously impair one’s ability in meeting the demands of daily living for the long term. Even if you think you’re living a healthy lifestyle, not everyone is good at identifying the warning symptoms.
And once the blood sugar level isn’t managed properly, high blood sugar, also named ‘Hyperglycemia’ and low blood sugar named ‘Hypoglycemia’ can occur as the level increases or perhaps falls drastically. This, however, comes with a number of unfriendly side effects, including weight gain, headaches, fatigue, carbs cravings, dry skin, blurred vision, and excess urination and excessive thirst.
For people who aren’t essentially at high risk of developing diabetes, poorly controlled blood sugar can result in complications that also include sugar cravings, weight gain, and importantly fatigue. The Pros: With a good lifestyle, maintaining a healthy blood sugar is much easier than you think.
Why Managing Your Blood Sugar Is Important?
Blood sugar levels are undoubtedly a major concern for individuals with diabetes. High blood sugar occurs when a person’s blood sugar read above 180milligrams per deciliter (mg/dL). The illness can be quite dangerous if not taken care of properly and can result in both short and long term complications.
Maintaining blood sugars at a targeted level helps people with and at risk of diabetes to avoid severe complications. High blood sugar can lead to numerous ill effects, which can be instant, including acid buildup in the bloodstream.
Overtime an unhealthful blood sugar level can destroy one’s small and large blood vessels in some organs, resulting in serious aftermaths such as strokes, kidney failures, infections, amputations, blindness, foot ulcers, peripheral vascular disease, and heart attacks.
However, keeping blood sugar levels under 100mg/dL before eating and at 180mg/dL after eating can significantly reduce people with diabetes risk of adverse effects.
8 Effective Ways On How To Reduce Blood Sugar Level
If the aforementioned symptoms appear all familiar, then consider implementing the following strategies in order to maintain a healthy blood sugar level while also keeping it balanced.
1. Balance Your Meals
Eating healthy fat, protein, and fiber with every meal can help bring blood sugar down as well as help manage your appetite, especially when your food contains carbohydrate-dense foods like starchy vegetables and high-sugar fruits. Each of these nutrients (Fat, protein, and fiber), however, helps balance blood sugar and should be consumed together. Be sure to avoid refined fats, processed vegetables, and Trans fats as they can be pro-inflammatory. Sources of healthy fats to consider adding to your meal include avocado, salmon, ghee, coconut oil, nuts, and even olive oil.
2. Sleep More And Stress Less
Stress and sleep deprivation can raise one’s blood sugar. It’s important to aim for seven to ten hours of sleep in the night while also adopting some stress-busting practice like yoga, meditation, and exercise. A study recently discovered that yoga and meditation quite lower blood sugar spikes after eating.
3. Take in a Lot Of Water
Taking in much water helps your kidneys flush out the excessive blood sugar via your urine. It’s also recently discovered that people who drink a lot of water had a lower risk of developing high blood sugar. If water isn’t interesting for your taste buds, then you can sip on flavored herbal tea or perhaps slices of citrus in order to hit your hydration quota.
4. Shot of Apple Cider Vinegar
Gulping apple cider vinegar might not sound inviting, but on a brighter side, it can help bring blood sugar down in balance if taken before a meal. Studies have found that taking ACV decreased post-meal blood sugar levels by about half while it as well slowed down the conversion of carbohydrates into sugar in the bloodstream in healthy patients. Taking the ACV may burn, hence mix a tablespoon into a glass of water.
5. Magnesium Rich Foods
Magnesium appears to be of importance in maintaining a healthy blood sugar level as well as in enhancing insulin sensitivity. Eating plenty of magnesium-rich foods, including leafy green veggies such as pumpkin seeds, black beans, dark chocolate, avocado, and even spinach is best as it plays a significant role in over 300 biochemical reactions in the human body.
The muscles require blood glucose for energy, which implies that when you engage in that CrossFit class, you’re moving blood sugar from your bloodstream into the muscles where it’s then burned. Carried out regularly, it can help you to maintain a healthy blood sugar level. On the other hand, if you have poor blood sugar control, it advisable to start a yoga class, take a walk daily, or start jogging.
7. Take Bigger Meals Earlier In The Day
A huge, late-night meal is your blood sugar’s enemy, this is because the body drives towards being insulin resistant as the day goes by. So a large meal consume in the evening can cause a great spike in blood sugar than a meal consumed in the morning. As a result of this, a lot of nutritionists have advised the intake of bigger meals during the day and having smaller meals at least 3-4hrs before going to bed.
8. Monitor Blood Sugar Level Closely
High blood sugar levels mostly don’t cause symptoms until they run over 200mg/dL. Thus, it’s important for a person with diabetes to closely monitor their blood sugar numerous times within 24hrs. Doing so will imply that blood sugar levels will never get that high. Likewise, a person with diabetes can use MeBiotic Diabetic Care or MeBiotic Diabetes Prevention to reduce blood sugar levels.
Bottom Line On How To Lower Blood Sugar
No singled-out meals or workout training is the magic bullet. To balance your blood sugar level, it’s best you start eating a minimally processed diet that contains healthy fats, fiber, protein, and high-quality exercise. Similarly, get the right supplements and engage in daily exercise.