How to lower blood sugar quickly is a question that people with type 2 diabetes often ask themselves. The reason is that they want to keep their blood sugar levels under control without taking any medication. Sometimes diabetics feel that their sugar levels are high but not so high that they need medication. However, since medication can lower your blood sugar level too much, you want to try other ways to naturally lower your blood sugar by a few points. If you are a diabetic and watch out for a healthy diet and exercise but still had a cheat day or a high-carb dinner yesterday, here are a few tricks and home remedies on how to lower blood sugar quickly.
When your blood sugar levels are high you can feel irritable, tired, and sluggish. Thirst, dry mouth, and racing heart are also common symptoms of high blood sugar. However, these symptoms are due to many other conditions as well. So before you try to lower your blood sugar level with home remedies, it is advisable to check the values first. In some cases, your blood sugar may be normal, or low.
How to Lower Your Blood Sugar Quickly
1. Eat your breakfast to Lower Your Blood Sugar Quickly
Never leave it out. If you don’t take it, your blood sugar may skyrocket later. If you don’t eat in the morning, your blood sugar may be higher after lunch and dinner. Try to eat as soon as you get up, even if it’s not much .
- Yogurt, fresh fruit, oatmeal, eggs, and smoothies are all good choices.
2. Compose balanced meals to Lower Your Blood Sugar Quickly
Eat a balanced diet. You need starches, fruits, vegetables, protein, and fats. The more balanced your diet, the better your blood sugar will regulate. Try to eat three meals a day, combining all of the following food types :
- vegetables (broccoli, carrots, green vegetables, peppers and tomatoes);
- fruits (oranges, melon, red fruits, apples, grapes and bananas);
- whole grains (wheat, rice, oats, corn, barley and quinoa);
- lean protein (chicken, turkey, fish, eggs, nuts and pulses);
- dairy products (milk, yogurt and cheese).
3. Limit portion sizes to Lower Your Blood Sugar Quickly
Avoid overeating. This can cause your blood sugar to skyrocket. When making a meal, try using the plate method: eat half a plate of low starch vegetables, a quarter of a plate of lean protein, and a quarter of a plate of whole grains. If you fill a 22cm plate this way, you won’t eat too much.
- Drink water or unsweetened iced tea with your meals to keep them healthy.
4. Consume 25-38g of fiber per day to Lower Your Blood Sugar Quickly
Eat the right amount. Fiber reduces the concentration of sugar and insulin in the blood. In general, you should consume about 30 g per day. They are found in brown rice, barley, starchy vegetables, fruits, and legumes.
- Women under 50 should consume 25g per day and women over 50 should consume 21g per day.
- It takes 38 g per day for men under 50 and 30 g per day for those over 50.
- It is possible to take fiber supplements, but it is better to consume it in food than in tablet form. If you want to take supplements, consult your doctor first to determine your exact needs.
5. Slow down your digestion to Lower Your Blood Sugar Quickly
Eat healthy fats. When your digestion is slow, your blood sugar doesn’t rise as quickly. When cooking, try using healthy fats like peanut butter, ricotta, yogurt, or nuts. You can also consume olive oil, fish oils, flax seeds, or avocado.
- It is advisable to consume some healthy fat right after a big meal. If you slow down your digestion, you will have better blood sugar control.
6. Limit your carbohydrate intake
Eat less. Too many carbohydrates can raise blood sugar. On average, try to get about half of your daily calories from these types of foods. For example, if you are consuming 1,800 calories per day, 900 of them must come from carbohydrates, such as candy, white pasta, white bread, breakfast cereals, cookies, and other pastries, and sweet yogurt.
- Carbohydrates are converted into sugar which is absorbed by insulin in the body. If you have problems with insulin, your body will not be able to absorb these sugars and their levels in your blood may skyrocket.
7. Consume cinnamon
Incorporate it into your diet. Studies have shown that cinnamon lowers blood sugar levels. Aim to consume about half a teaspoon (2.5 to 3 g) per day. You can add it to cereals or smoothies to lower your blood sugar easily.
- There are also cinnamon supplements, but it’s always best to get the nutrients you need from food. If you eat cinnamon instead of taking it in tablets, your body will digest it much more easily.
- If you consume too much of it, it can harm your liver. Limit yourself to half a teaspoon or 2.5 to 3 g per day to stay healthy.
8. Hydrate yourself
Drink a lot of water. It helps to evacuate the excess sugar by the kidneys. If you are thirsty, drink water instead of juice or soda. Try to keep a bottle near you to be able to drink all day.
- Juice and soda raise blood sugar and may contribute to weight gain.
- It is advisable to drink 3.5 l of water per day for men and 2.5 l per day for women.
9. Get physical exercise
Do it often. Try to do about 30 minutes a day. Exercise naturally lowers blood sugar by forcing muscles to convert glucose into energy and making the body more sensitive to insulin. You can walk, run, cycle, weight train, or swim to increase your circulation while lowering your blood sugar.
- Exercise also helps you stay in good shape, which is great for your overall health.
10. Reduce your stress
Relax. Stress causes the body to produce more sugar. If you are feeling stressed out, try doing meditation, yoga, or a leisurely walk in nature to relax. It may take a long time to reduce your stress, and you may have to try several methods before you find one that works for you. Be patient and persevere.
- You can also read a book you like, listen to relaxing music, take a hot bath or take a drive.
11. Get 7-9 hours of sleep per night
Get enough sleep. Lack of sleep can cause the body to use insulin inefficiently. Try to go to bed at about the same time each night and get about 8 hours of sleep per night. This will lower your blood sugar and feel better overall.
- If you have trouble falling asleep, keep your room dark, cool, and quiet. Turn off your electronics about half an hour before bed to help you fall asleep faster.
- Never stop taking any medicine that has been prescribed for you without consulting a doctor first.
- Check with your doctor before making a sudden big change in your diet or exercise routine. If you want to lower your blood sugar naturally, your doctor can help you adjust your lifestyle gradually without increasing the risk of complications.
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