Effective Natural Ways to Lower Blood Sugar

In today’s world, where diabetes and elevated blood sugar levels are becoming increasingly common, it’s essential to explore natural methods to manage and lower blood sugar. While medications play a crucial role in diabetes management, adopting certain lifestyle changes and incorporating specific natural remedies can significantly contribute to better blood sugar control. Dr Mangesh Desai shares natural methods to manage blood sugar levels. Learn about diet, exercise, and lifestyle changes to promote healthy blood sugar balance.

• Regular Physical Activity: Physical exercise is a powerful tool in managing blood sugar levels. It helps muscles use glucose for energy and can improve insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling.
• Healthy Diet:
  • Reduce Carbohydrate Intake: Focus on whole grains, legumes, vegetables, and fruits with low glycemic indexes.
  • Increase Fiber: Foods rich in fiber, like vegetables, fruits, and whole grains, can slow down glucose absorption and improve blood sugar levels.
  • Choose Healthy Fats: Opt for unsaturated fats found in nuts, seeds, avocados, and olive oil over saturated and trans fats.
• Stay Hydrated: Drinking plenty of water can help flush out excess sugar through urine and also prevent dehydration, which can affect blood sugar levels.
• Manage Stress: Chronic stress can raise blood sugar levels. Practice stress-reducing techniques such as meditation, yoga, deep breathing, or spending time in nature to help keep stress levels in check.
• Get Sufficient Sleep: Lack of sleep can disrupt hormones that regulate blood sugar levels. Aim for 7-9 hours of quality sleep per night to promote optimal blood sugar control.
• Herbal Supplements: Several herbs and supplements have shown potential in lowering blood sugar levels, such as:
  • Cinnamon: Can improve insulin sensitivity and lower fasting blood sugar levels.
  • Berberine: Helps lower blood sugar by increasing insulin sensitivity.
  • Ginseng: May improve insulin production and enhance insulin sensitivity.
• Apple Cider Vinegar: Consuming apple cider vinegar before meals has been shown to improve insulin sensitivity and lower blood sugar levels after eating.
• Control Portion Sizes: Eating smaller portions more frequently throughout the day can prevent large spikes in blood sugar levels.
• Limit Alcohol Consumption: Alcohol can lower blood sugar levels unpredictably, especially if consumed on an empty stomach. Moderation is key.
• Monitor Blood Sugar Levels: Regularly monitoring blood sugar levels can help track the effectiveness of natural interventions and guide further adjustments.