10 Tips From Experts To Lower Blood Sugar

Diabetes is associated with high blood sugar, which raises the risk of various diseases like heart and renal illness. The good news is that you can lower your blood sugar and, if you have type 2 diabetes, it might even help you reverse the condition.

Read on to find out more about how high blood sugar impacts your body, the warning signals you could have, and 10 techniques to try to lower it.

What Is Blood Sugar?

According to William Dixon, M.D., a medical professional in Palo Alto, California, clinical assistant professor of Emergency Medicine at Stanford University, and co-founder of Signos, a continuous glucose monitor device, "Blood sugar (glucose) is the primary fuel source in the blood that supplies energy to every cell in the body." He continues by saying that most of the sugar we consume—primarily carbohydrates—comes from the food we eat.

When you eat, the carbohydrates you take in are converted during digestion into glucose (or sugar). According to Dr. Dixon, the pancreas, which is situated beneath the stomach, releases the hormone insulin in response to the presence of sugar in the blood. Your cells' doors are unlocked by insulin, which functions as a key, allowing blood sugar to be absorbed and energy sources used.

Additionally, at times when you aren't eating, such as sleeping or extended fasts, your body can produce glucose to maintain healthy blood sugar levels. The liver is where this response is primarily produced.

What Occurs If My Blood Sugar Levels Are Too High?

According to Dr. Dixon, high blood sugar occurs when there is insufficient or improper usage of insulin by the body.

Diabetes type 1 and type 2 are dangerous illnesses frequently linked to excessive blood sugar levels. Additionally, there is prediabetes, a condition in which blood sugar levels are high but not high enough to be classified as type 2 diabetes. The CDC estimates that one in three persons in the United States has prediabetes and that 80% of those who are affected are unaware of their condition because it frequently has no outward signs or symptoms. Prediabetes can develop into type 2 diabetes if it is not managed.

Dr. Dixon adds that in addition to these illnesses, "regularly high blood sugars can damage the blood arteries that feed blood to key organs, increasing the risk of heart disease, stroke, kidney disease, visual issues, and nerve disorders."

Managing Blood Sugar

While persistently high blood sugar might be harmful, there are numerous quick and efficient strategies to reduce it.

Drugs for Lowering Blood Sugar

To reduce blood sugar, type 1 diabetics need to inject insulin or use an insulin pump. According to Stephanie Redmond, a certified diabetes care and education specialist in Saint Paul, Minneapolis, and doctor of pharmacy, type 2 diabetes is normally treated with oral medicine or a combination of oral medication and insulin.

There are several forms of insulin, ranging from rapid-acting to extremely long-acting, which enter the bloodstream in six hours and last for at least 36 hours.

There are also other oral drugs that function in various ways, such as reducing the amount of sugar the liver produces or causing extra sugar to be removed through the urine.

How To Lower Blood Sugar Naturally

Lifestyle decisions can have a significant impact on how balanced your blood remains throughout the day, regardless of whether you have Type 1 or Type 2 diabetes and are taking medication or insulin to manage it or you have been diagnosed with prediabetes and want to reduce your risk of developing Type 2.

Experts claim that by adopting these 10 lifestyle changes, you may restore balance to your body, possibly even lose weight and reduce your risk of developing other chronic health conditions.

1. Eat Balanced Meals

Toby Smithson, a registered dietitian and certified diabetes care and education specialist in Hilton Head Island, South Carolina, advises that eating meals high in "high fiber foods, healthy fats, and lean protein sources is crucial to regulating blood sugars." According to her, the fiber in particular can decrease stomach emptying, which helps maintain consistent blood sugar levels and encourages feeling full. Smithson, for instance, points out that foods like almonds, a source of fiber, healthful fat, and plant-based protein, might enhance blood sugar levels after meals.

2. Avoid Sugary Drinks

Board-certified physician Samantha Nazareth, M.D., advises against consuming sugary beverages like soda. A 12-ounce portion of some sugar-sweetened beverages may contain 10 to 12 teaspoons of sugar, which can cause a sharp rise in blood sugar. For reference, the American Heart Association advises men and women to limit their daily intake of added sugar to 6 and 9 teaspoons, respectively.

3. Select Carbohydrates With A Low GI.

Dr. Dixon suggests incorporating low glycemic index (GI) carbohydrates into your meals. Depending on how much they cause blood sugar levels to rise after eating, carbs are rated on a GI scale from 0 to 100. White bread and other high GI carbohydrates can raise blood sugar levels. Contrarily, low GI carbohydrates such as rolled oats, lentils, and the majority of fruits and vegetables are absorbed more slowly and boost blood sugar levels gradually.

4. Consume Carbs Last

Dr. Dixon explains that eating carbs last and starting your meal with veggies and protein can both help reduce blood sugar, an effect that was seen in a small 2015 Diabetes Care study. The "food intake sequence" (i.e., the order in which specific items like proteins and carbs are ingested) has been linked to glucose levels, according to a more recent 2020 study in Clinical Nutrition[3]. It's crucial to consult your doctor before using this meal sequencing method, though, as it is not a commonly recommended one by doctors and needs a more thorough investigation.

5. Add Cinnamon

According to studies, consuming cinnamon may "naturally sensitize the body to insulin," as Dr. Redmond puts it. This might make it possible for insulin to reduce blood sugar.

6. Exercise

A workout can drop blood sugar for up to 24 hours or longer afterward, which is good for overall health. "Physical exercise enables the body to burn more blood sugar for energy. Dr. Dixon adds that even a brief walk after eating can be beneficial.

7. Manage Stress

Cortisol (a hormone) levels can rise when the body enters a "fight or flight" response as a result of stress. According to Dr. Redmond, this increase in cortisol can lead to a spike in blood sugar by boosting the liver's production of sugar. While a spike in blood sugar would undoubtedly aid your body when you had to fight or escape danger, persistently high blood sugar can result from long-term stress. According to Dr. Redmond, stress reduction methods including yoga, meditation, and mindfulness may all help lower blood sugar.

8. Sleep Well

Smithson emphasizes the need of having good sleeping patterns because insufficient or disrupted sleep has been related to high blood sugar levels and a higher risk of developing diabetes. The Centers for Disease Control and Prevention (CDC) recommend that adults aim for seven hours of sleep each night.

9. Stop Smoking

According to Dr. Nazareth, smoking serves as "adding gasoline to the fire" for diabetics. According to the American Diabetes Association, quitting smoking not only benefits your lungs but also aids in blood sugar control and reduces the chance of blood vessel damage.

10. Avoid Alcohol

Dr. Nazareth observes that alcohol "may elevate blood sugar, especially if it's made with soda, juice, or sweetener." Alcohol has calories and, if drank excessively, can hinder weight loss efforts or even cause weight gain, she continues. This is crucial since type 2 diabetes is a risk factor for those who are overweight.

When to Discuss Your Blood Sugar with a Doctor

For the prevention and treatment of high blood sugar, regular medical visits and blood tests are essential. As previously stated, the best way to identify elevated blood sugar is through a medical exam that includes blood work because many signs of prediabetes may go missing.

A family history of diabetes, symptoms you think you may be experiencing, or worries about your blood sugar should all be discussed with your doctor.