How to Lower High Blood Sugar?

  • Do more exercise.

Regular exercise can help you lose weight, also can help your muscles use blood sugar to maintain energy and increase insulin sensitivity. Increased insulin sensitivity means your cells are better able to use the available sugar in your blood. Good exercises include brisk walking, running, cycling, dancing, climbing, swimming, etc.

  • Limit your carbohydrate intake.

Your body breaks down carbohydrates into sugars (mostly glucose), which insulin then transfers into cells. When you eat too many carbohydrates or have problems with insulin function, the process fails, and blood sugar levels rise. Some studies have found that planning your meals properly could further improve blood sugar control. So, in the long run, a low-carbohydrate diet helps control blood sugar levels.

  • Increase your fiber intake.

Fiber slows carbohydrate digestion and sugar absorption. For these reasons, it promotes a gradual rise in blood sugar levels. In addition, the type of fiber you eat may also play a role. There are two kinds of fiber: insoluble and soluble. Foods high in fiber include vegetables, fruits, beans and whole grains. The recommended daily intake of fiber is about 25 grams for women and 38 grams for men.

check the list of low calories and high fiber foods

  • Stay hydrated.

Drinking enough water can help keep your blood sugar levels in a healthy range. People who drink more water have a lower risk of high blood sugar, an observational study has found. Drink water regularly to replenish water in the blood, reduce blood sugar levels and reduce the risk of diabetes. Keep in mind that water and other non-calorie drinks are the best. Sugary drinks raise blood sugar, promote weight gain and increase the risk of diabetes.

  • Choose foods with a low glycemic index.

The intake of carbohydrates is also important, and eat foods with a low glycemic index (low GI foods) can help lower your blood sugar. Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, corn, yams, most fruits and non-starchy vegetables.

check the list of low GI foods

  • Enough sleep.

Adequate sleep is necessary for good health. Poor sleep habits and lack of rest can also affect blood sugar levels and insulin sensitivity. They increase appetite and promote weight gain. In addition, both quality of sleep and quantity of sleep are important, and it’s best to get enough quality sleep each night.

  • Lose some weight.

There is no doubt that maintaining a healthy weight will improve your health and prevent future health problems. Weight control also promotes healthy blood sugar levels and has been shown to reduce the risk of diabetes.

check your BMI here

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* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.