SWEET RELIEF: 9 Ways To Bring Down High Blood Sugar

SWEET RELIEF: 9 Ways To Bring Down High Blood Sugar

May 24, 2020 0 Comments

The human body is primarily dependent on glucose or sugar as it's source of energy. The liver and pancreas serve as the center of breaking down sugar into soluble units and maintaining blood sugar levels by the hormone, insulin. 

To sustain health the body requires a normal amount of glucose in the blood. Whereas, significantly greater blood sugar level can have adverse effects. 

Blood sugar concentration is a major concern for diabetics and prediabetics. Unusually elevated blood sugar concentration(180 mg/dL)is known as Hyperglycemia.

High blood sugar concentration characterizes diabetes. It can lead to short-term and long-term complications and therefore, must not be left unchecked.

For those with diabetes, managing blood sugar levels is necessary in order to avoid further health risks or damage to organs. The blood sugar level is to be under (100 mg/dL) eight hours prior to a meal and less than (140 mg/dL) two hours after eating.

How To Lower Blood Sugar Levels.

Blood Sugar levels cannot be managed by a singular activity. Since high blood sugar itself has various causes it requires several strategies to do the trick, ranging from natural to medical methods. 

Following are the 9 effective ways to reduce blood sugar levels:

1. Exercise regularly.

The muscles in our body use glucose to produce energy. Exercise is mandatory as it increases movement which ultimately leads to the rapid uptake of glucose in the cells preventing its storage in blood. Exercise also helps to lose weight and manage blood pressure. Exercise includes numerous physical activities where the healthy blood sugar levels are achieved by intensity and duration of physical movement.

2. Cutting back sugar.

High blood sugar is an effect of diabetes.
Intake of an insane amount of sugar leads to greater stress upon your assimilating organs. Metabolizing more sugar in the liver will gradually cause organ damage due to overloading.
According to W.H.O, in 2012 high blood glucose was the cause of 2.2 million deaths while diabetes claimed 1.6 million lives.
Therefore, it must be kept in check to take a moderate amount of sugar in your diet.

3. Controlling portion size.

Blood Sugar levels can be easily maintained if calories are limited. To do so, portion size should be reduced. Studies find that calories are restricted when the subjects are provided with smaller servings of food. Similarly, measuring your food helps to control how much you eat. Also, savoring every morsel helps in reducing intake.

4. Managing your carbs.

Carbohydrates are the major source of energy for the body. they are broken down by insulin into sugar to provide energy to the body, which directly leads to an increase in blood sugar levels. This also causes stress on organs and therefore it is necessary to reduce the consumption of carbs. low carb diets have also been known to work well in attaining healthy blood sugar levels.

5. Hydration is the key.

A healthy sugar level can also be achieved with the help of drinking enough water. Excess glucose can be excreted through the body through urine. Water helps in rehydration of body and blood and cuts down blood sugar levels.

6. Low GI index diet.

The glycemic index is a numerical index that ranks carbohydrates on their glycemic response (i.e. their conversion to glucose in the human body). It determines the body's blood sugar concentration in response to carb-containing food.

Food with low glycemic index reduce blood sugar levels and do not pose health risks. They include seafood, meat, eggs, beans, lentils, and most fruits.

However the portions of these foods still need to be controlled to prevent unhealthy blood glucose levels.

7. Load up on proteins.

A study found that protein-rich meal increases secretion of insulin which aids the liver in assimilating glucose and to lower blood glucose levels. Protein sources include both animal and plant sources.

Protein is also necessary for the growth of muscles, production of enzymes and hormones, and repair of cells.

 8. Stress management and sleep schedule.

To manage healthy blood sugar it is necessary to avoid stressful activities.

Cortisol, a stress hormone, is known to restrain the action of insulin leading to an increase in glucose in the blood.

Similarly, sleep deprivation is linked to higher glucose levels in the blood. Stress-relieving activities such as meditation and yoga are proven to have a positive effect on maintaining low blood sugar levels.

9. More on fiber and fats.

The addition of fats and fiber in the diet is proven to be beneficial. The absorption of carbohydrates is gradual in the digestive tract due to the presence of fats which keeps the blood sugar level from spiking.

The addition of Unsaturated fats reduces diabetes risk.

fiber is similar to fats as they slow the uptake of sugar. It brings down sugar levels effectively.