How to regulate blood sugar levels naturally?

Irregular blood sugar levels and diabetes is either inherited or due to an unhealthy lifestyle. We can monitor and regulate blood sugar levels naturally through proper diet, exercise stress, and sleep management.

It is always beneficial to try natural ways for any problem rather than to go directly for medication. This is especially at initial levels of borderline detection. Firstly, medicines and supplements may have many side effects. Moreover, problems like blood sugar fluctuations, require medicines for life long.

So, the more avoided and the irregularity controlled naturally. The better it is.

Natural cures fall into three main sets.

Proper Diet to control blood sugar levels

A nutritious diet consisting of healthy ingredients and foods can make blood glucose levels well maintained. 

Low carb and sugar intake

The carbs we consume, for instance bread and rice, break down into sugar (glucose) molecules. They are essential for our body to provide energy, but consuming many carbs in a diet can elevate sugar levels. Particularly for diabetic people with insulin-function problems. it becomes harder to control the extra glucose. 

Carbs are present in our staple meals, but moving to low-carb diets and least carb intake can control blood glucose levels. 

Avoid high GI (Glycemic Index) foods.

Glycemic Index measures how quickly carbs break down and absorb in your body. The faster they absorb, their levels get higher instantly after meals. 

Foods with a GI lower than 55, should be consumed. It is helpful for people with diabetes and insulin resistance problems to avoid sugar spikes. For instance oats, lentils, barley, legumes, and vegetables are low GI foods. Slower absorption ensures that the body meets its glucose demands. It avoids sugar spikes and low sugar levels.

Consume chromium & magnesium-rich foods

Minerals come from the micronutrient group, but their deficiency can lead to high sugar levels. 

Chromium helps in carbs and fat digestion and triggers insulin action. Meat, nuts, fruits, vegetables, and whole-grain products are rich in chromium.

Magnesium increases glucose tolerance for diabetic people. A lower level of the mineral may lead to insulin resistance. Foods rich in magnesium are dark chocolate, banana, beans, avocado, tuna, and whole-grain products. 

Prefer probiotic-rich foods

Friendly bacteria offering many health benefits, including regulated blood glucose levels, are called prebiotics. They are very helpful in lowering fasting blood glucose levels. 

Fermented foods like yogurt, tempeh, and kimchi are probiotic-rich and should be consumed. It helps people with high fasting blood glucose levels lower their blood sugar levels.

More fiber

Fiber prolongs fat and carbs digestion and avoids elevated sugar levels. Soluble fiber is more effective for blood glucose control, on the other hand, insoluble fiber shows no effect.

A high-fiber diet consists of fruits, vegetables, legumes, and whole-grain products. It controls high sugar levels, and avoids low sugar levels due to the gradual absorption of the fiber molecules. It provides constant energy to the body.

Maintain food portions

Consume meals with adequate portions at proper intervals throughout the day. 

It ensures that we consume food from all vital groups in adequate amounts to meet the body’s needs. Moreover, it avoids fluctuations in blood glucose levels. 

Consume special drinks

Special drinks from ingredients that are very effective to reduce sugar levels help diabetic people regulate their blood glucose naturally. 

Bitter gourd Juice:  Bitter gourd has compounds that work similarly to insulin. Its juice taken in the morning reduces fasting blood glucose levels. Moreover, it can also be taken after a heavy carb meal or when your sugar levels are not under control and going very high. 

Ladyfinger water: okra pods can be soaked in water overnight, the water absorbs valuable nutrients and seed pods. This drink is very beneficial to bring down blood glucose levels naturally. It can also reduce cholesterol levels and act as an anti-stress agent. However, daily usage can result in diarrhea and other stomach-related problems. 

Cinnamon: the spice improves insulin sensitivity and slows the digestion of carbs going down our digestive tract. It is effective in avoiding sugar spikes. 

Apple cider vinegar: lowers blood glucose levels and can be taken after a high-carb meal to avoid sugar spikes. It slows down glycogen to glucose breakdown, decreases glucose content, and directs the body to produce adequate amounts of insulin that improve insulin sensitivity. 

Fenugreek seeds: the herb has high-fiber content and can slow glucose absorption. This avoids sugar spikes. They can be boiled with water to make herb tea.

Regular Activity

Basic to moderate activity raises glucose usage and energy production. It helps us stay well maintained. 

Regular walk

Walking for at least 30 minutes daily makes us feel relaxed. It reduces stress levels, maintains body weight, and increases cell respiration. 

Increased cellular respiration makes glucose in them get used at a higher rate and convert to energy. The mechanism uses the extra glucose that may elevate sugar levels and provide more energy to the body. This makes our body stay active and fit. 

Daily or weekly exercise

Exercise tones the muscles and makes them respire more. Some workouts, like the strength-training, also raise resting metabolism where more glucose is used up to provide more energy even at rest position. 

Moderate exercise a few times during a week can maintain health and avoid fluctuations in blood sugar levels. 

Control factors

A glucometer to check blood sugar levels

Alongside a nutritious diet and regular activity. Firstly, control over stress and sleep and secondly, regular monitoring of blood glucose help regulate blood sugar levels.

Monitor blood glucose

Regular monitoring for blood glucose at specific times during the day can help record blood glucose levels at those times. 

Particularly for diabetics, this helps consume food and exercise at proper times as per the recorded blood sugar levels and helps the figures stay in a normal range. 

Proper sleep

Sleep is vital to maintain the overall well-being of every person. Irregular sleep routines lead to many problems. One of which is elevated blood glucose levels causing diabetes. 

Insulin production gets higher when we sleep well. The hormone controls blood sugar levels. Moreover, it monitors the usage of glucose molecules in our body. 

Diabetic people inject insulin to regulate their blood sugar. Proper sleep can produce insulin naturally and regulate blood sugar levels. 

Reduce stress

Mental and physical health are often linked. Overthinking, and stress can affect our physical health by raising blood sugar levels. This makes us feel fatigued, tired, and unwell. 

Stress hormones called glucagon and cortisol can elevate blood glucose levels. Meditation, and exercise like yoga soothes our mind and soul. It is effective against stress and high blood glucose levels. 

Small frequent meals compared to large single meals

Large meals can result in sugar spikes in your body. A regular routine of eating this way can develop diabetes. 

Shorter meals with adequate portions of all nutrients maintain blood glucose levels. We should consume them at specific intervals throughout the day. This helps regulate blood glucose levels. Moreover, it avoids falling too high or too low. 

To sum up, proper diet, adequate exercise and control measures can help us regulate blood sugar levels naturally.