Anywhere in the world, high blood sugar is one of the world’s leading causes of death among many people. It chooses no age, gender and race. Also, this is hereditary, which means this condition can be passed from one generation to another. Worse, intense blood sugar level can result in many complications like diabetes, hypertension and heart problems.
High blood sugar happens when the body doesn’t have the ability to transport the sugar from blood to the cells to extend to other parts of the body. Aside from genetics, other reasons are unhealthy eating habits (especially foods with high fat and sugar contents, along with too much alcoholic beverages and sodas), inactive lifestyle (not exercising, being too workaholic), lack of enough rest and sleep and too much stress.
Regardless if your family has a history of high sugar levels or not, it is very essential to take care of the body in order to prevent that to happen, especially its worse conditions.
To avoid this, taking medications is not always the best solution. There are various ways to lower down the blood sugar levels even without medications. Here are some of them:
- Do not disregard to exercise habitually.
All of us are aware of so much healthy benefits in exercising. It just not works on those who are losing weight or maintaining a certain weight because of some medical conditions, but also to regulate our body to maintain its healthy functioning, especially to those who are already aging.
In addition, having regular exercise helps the body to increase its sensitivity to insulin. Insulin sensitivity is the ability of the cells to use the sugar present in the bloodstream of the body. Our muscle also receives benefits from it because through exercise, it helps them to use the blood sugar for its additional energy and ability to contract as well.
If you already have problems with sugar levels, regularly checking the levels to identify the exercises that can work for you and also how should you respond to the activities you are doing.
Exercises like jogging, walking and biking can aid your sugar levels to become lower.
- Be mindful of the carbs you are consuming.
Carbohydrates is an essential nutrient in the body because it provides energy for the body, through the sugar it has, like glucose. As it breaks down, the insulin delivers the sugars into every cell of the body. If a person consumes too much carbohydrates, the process will not happen, leading to a higher glucose level in the blood.
To solve this, you should become more mindful on every carbohydrate you take. Also, doing food exchange system or having low carbohydrate diet can be done to avoid further complications associated with high sugar levels.
- Eat more foods that are rich in fiber.
As you consume less on carbohydrates, take time to eat more foods that are fiber-rich. Some of these foods are leafy vegetable, legumes and whole grain.
These foods, aside from benefits in digestion, helps the body to slow down the absorption of sugar in the body. With the two kinds of fiber which are soluble and non-soluble, soluble fiber helps more in controlling your blood sugar levels.
- Drink lots of water.
Aside from the hydration benefits water brings to the body, it also helps the body maintain the blood sugar levels. In addition, it helps the kidney to easily get rid of too much sugar from the body system. That is why staying hydrated helps us to lessen the chance of having diabetes.
Water and other beverages that are non-caloric are the best sources of hydration.
- Consider eat foods with low glycemic index.
Glycemic index checks how the blood sugar levels respond to the carbohydrate-rich foods that we consume.
Eating low-glycemic foods like seafoods, meat, eggs and root crops like sweet potatoes are proven to lower down the blood sugar levels, preventing the risk of having type 1 and type 2 diabetes.
- Learn to manage your stress.
One of the worse effects of mismanage stress is that it risen the blood sugar levels. Stress-induced hormones like cortisol and glucagon are some of the responsible for this.
Besides exercises and relaxation, doing meditation methods like yoga can improve the and solve the insulin-related issues especially to those with chronic diabetes.
- Consume foods that are rich in chromium and magnesium.
In addition to hypertension and heart failure, micronutrient deficiencies are also the complications a person can have when he has high sugar levels. Some of these micronutrients that are affected are chromium which is essential for metabolism especially in carbohydrates and fats level, and magnesium which also has good benefits relating to blood sugar levels.
Some of the foods that are rich in chromium that can include in your healthy diet are egg yolks, coffee and nuts, while magnesium-rich foods include dark chocolate and bananas.
While doing these medication-free ways to lower the blood sugar levels, you can also try limited edition glucosmart lorna vanderhaeghe ensure that your blood sugar is always at its best condition.