Prediabetes is a precursor to full-blown diabetes, and taking proactive steps to manage it is crucial to prevent future health complications. If you're dealing with high blood sugar or prediabetes, consider these ten natural methods to lower your blood sugar levels. These approaches prioritize lifestyle changes and natural remedies, eliminating the need for prescription medications or invasive procedures.
1) Hydrate for Better Blood Sugar Control
Research published in the Journal of Clinical Endocrinology & Metabolism indicates that consuming two glasses of water before meals can reduce post-meal blood sugar spikes by nearly 25 percent. Try drinking a glass before breakfast, lunch, and dinner for a week to gauge its impact on your well-being. If you experience any adverse effects, adjust your intake accordingly. Adding lemon to your water may also have a positive effect similar to apple cider vinegar. Drinking warm lemon water in the morning has been associated with improved insulin sensitivity, lowered cholesterol levels, and increased metabolism.
2) Boost Fiber Intake for Stable Blood Sugar
Increasing your fiber intake can help regulate blood sugar levels and aid in weight management. Consuming more fiber ensures a diverse nutrient intake, including proteins, minerals, and vitamins. Incorporate whole grains like barley or oats, opt for sweet potatoes instead of regular potatoes, choose beans over meat, or introduce foods enriched with additional fiber into your diet.
3) Reduce Carbohydrate Consumption
Cutting down on carbs can be an effective strategy to lower blood sugar levels and reduce the risk of developing diabetes or prediabetes. Incorporating jamun, a fruit popular in India, into your diet can help manage blood sugar due to its high fiber content. Jamun juice can also have beneficial effects on acne and dandruff when applied correctly, although dilution with water or rose water is recommended before skin application.
4) Maintain a Healthy Weight
Natural remedies like apple cider vinegar can contribute to blood sugar level reduction and offer additional health benefits. Apple cider vinegar's impact on weight loss includes appetite reduction due to its pungent odor, which helps prevent snacking between meals. Moreover, it may enhance fat-burning efficiency and alleviate insulin resistance by eliminating certain harmful bacteria from your digestive tract. Including two tablespoons of apple cider vinegar in your daily routine may help you reap these benefits and potentially lower blood sugar levels.
5) Prioritize Regular Exercise
For those with high blood sugar levels, working towards their reduction is essential. Even if diabetes is not a concern, regular exercise can help maintain healthy blood sugar levels. It's especially crucial for individuals who are overweight or obese, as exercise assists in managing weight and boosting metabolism. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly, complemented by muscle-strengthening activities on two or more days.
6) Manage Stress Effectively
Stress affects blood sugar levels by promoting the release of cortisol, a hormone that can raise blood sugar and hinder insulin production. Reducing stress can contribute to lower blood sugar levels while enhancing overall well-being and positivity.
7) Embrace Nuts and Legumes
Incorporating healthy fats, such as nuts and legumes, into your diet can support proper insulin release. Insulin resistance is common among prediabetics, making it challenging for insulin to transport glucose from the bloodstream into cells for energy. Healthy fats can help your body overcome this resistance.
8) Limit Alcohol Consumption
Excessive alcohol consumption is linked to various health issues, including type 2 diabetes and insulin resistance. To manage high blood sugar levels effectively, restrict alcohol intake and opt for light beer if you choose to drink. Jamun vinegar, derived from a sour berry found in India, can be a natural alternative to help normalize blood sugar levels and prevent excess weight gain in prediabetic individuals.
9) Prioritize Quality Sleep
Adequate and quality sleep plays a vital role in reducing blood sugar levels. While sleep requirements vary from person to person, aiming for at least seven hours of rest per night is a good starting point.
10) Opt for Low Glycemic Index Foods
Foods with a low glycemic index can help control blood sugar levels by slowing down digestion, promoting prolonged satiety, and avoiding energy spikes and crashes commonly associated with high-sugar foods.
Taking proactive steps to manage your blood sugar levels naturally can help prevent the progression of prediabetes to full-blown diabetes while promoting overall well-being and health.
