The blood sugar levels become high when the body is unable to effectively move sugar into cells where it will be converted to energy. Unfortunately, high blood sugar levels can lead to diabetes, a disease that ranks among the top killers in the world.
Here are some ideas to help you cut down sugar levels without medication:
Reduce Carb Intake
Carbs are the primary source of energy for the body, which converts it into sugar in the form of glucose to power its metabolic activities. Insulin is responsible for moving glucose into the cells for energy, but it can lose its effectiveness when you overeat carbs, leading to high blood sugar levels, a condition known as insulin insensitivity.
One of the best ways of controlling your blood sugar levels is to reduce carb intake. Several studies show that a low-carb diet can help cut down blood sugar levels as well as prevent sudden spikes in blood sugar.
A lot of meal planning and conscious eating will have to go into this as we are surrounded by carbs, but it will pay off eventually.
Exercising regularly can promote insulin sensitivity and weight loss. Improved insulin sensitivity increases the amount of sugar reaching the cells, effectively reducing blood sugar levels. Workouts also allow the muscles to utilize blood sugar for energy and muscular activities such as contraction.
Exercises that can help reduce blood sugar levels include brisk walking, running, weight lifting, dancing, swimming, biking, and others.
Drink Plenty of Water
Staying hydrated can help control your blood sugar levels. Drinking enough water helps the kidney eliminate excess blood sugar via urine, in addition to keeping you hydrated and refreshed. Studies have shown that regular water intake can lower blood sugar levels and reduce the risk of diabetes.
Make water and other non-caloric drinks your beverage of choice as sugary drinks increase blood sugar levels, promote weight gain and puts you at risk of diabetes.
Eat Low Glycemic Index Foods
The glycemic index shows how fast food raises blood sugar levels, with foods having a low glycemic index being the slowest at increasing sugar levels. Low glycemic index foods are digested slowly and release energy into the body slowly and steadily for longer. However, portion control is also essential when eating low glycemic index foods. Low glycemic index foods include complex carbs like oats, barley, sweet potatoes, yam, corn, legumes, beans, lentils, meat, seafood, eggs, fruits and non-starchy vegetables.
Don't Cheat Sleep
Sleep deprivation does more than making you feel crappy and lethargic the next morning. It can increase appetite, drive weight gain, and also skew your blood sugar levels and insulin sensitivity. Lack of sleep leads to stress, causing the buildup of cortisol and also inhibits the release of growth hormones. These two factors are important in the control of blood sugar. It’s not enough to sleep; it has to be a sound, quality sleep to be effective.
Cut Stress Levels
High levels of stress can also lead to increased blood sugar. When the body is under stress, it releases the hormones cortisol and glucagon, which causes an increase in blood sugar levels. Cortisol has also been linked with fat accumulation in the belly area and other chronic diseases. You can reduce stress by practicing meditation and relaxation as well as exercising regularly.