7 Ways to Manage Blood Sugar Naturally

The sugars and carbohydrates in the foods and drinks you consume are turned into glucose, a type of sugar, during digestion. This glucose can then enter the bloodstream. The pancreas makes a hormone called insulin to help the body’s cells remove glucose from the blood, lowering blood sugar levels. If your pancreas loses its ability to produce enough insulin or your body develops insulin resistance and can’t use it efficiently, the result may be high blood sugar and diabetes. Over time, high blood sugar can damage your blood vessels, nerves, tissues, and organs, leading to dangerous complications. That’s why it’s important to take steps to lower high blood sugar, including these natural ways to manage blood sugar.

1. Stay Hydrated

One of the best ways to manage blood sugar naturally is to stay hydrated. Drinking enough water can help keep blood sugar levels in a healthy range. Water helps your kidneys flush excess sugar out of your body through urine. In 2021, research found that people who drank more water were at a lower risk of high blood sugar. Drinking water regularly may even reduce the risk of developing diabetes. Avoid sugary and alcoholic drinks, as these can raise blood sugar and increase the risk of diabetes and weight gain.

2. Eat Fiber

Fiber is very important if you’re trying to manage blood sugar levels. When you eat fiber, the digestion of carbs and absorption of sugar are slowed. This promotes a gradual rise in blood sugar instead of spikes and crashes. Soluble fiber is especially important, as it has been proven to improve blood sugar management. Eating a diet high in fiber may improve the way your body regulates blood sugar levels as well as help you better manage type 1 diabetes. Foods that are great sources of fiber include fruits, vegetables, whole grains, and legumes.

3. Monitor Your Carb Intake

Carbs have a large impact on blood sugar levels. Your body breaks down carbs into glucose, and your body needs to use insulin in order to use and store the glucose for energy. This is why a great way to manage blood sugar is to monitor your carb intake. Eating too many carbs can raise your blood sugar levels. The American Diabetes Association recommends counting carbs to manage carb intake and blood sugar levels. Eating fewer carbs may help reduce blood sugar levels and prevent spikes. Prioritize unprocessed carbs from whole grains for the greatest nutritional value.

4. Choose Low Glycemic Foods

The glycemic index, or GI, scores foods based on how quickly carbs break down during digestion and how quickly the body absorbs them, which affects how rapidly blood sugar levels rise. Foods are divided into low, medium, and high GI scores based on a scale of 0 to 100. Foods with a score of 55 or lower are considered low GI foods, and consistently eating these may help manage blood sugar levels. Great examples of low to moderate GI foods include legumes, oats, beans, barley, non-starchy vegetables, and whole wheat pasta. Make sure you’re also eating healthy fats and lean protein to help minimize blood sugar spikes after meals.

5. Move Your Body

Regularly exercising and moving your body throughout the day can help you manage blood sugar by increasing insulin sensitivity and managing body weight. Additionally, physical activity helps your muscles use blood sugar for movement and energy. Routinely check your blood sugar levels before and after exercise to learn how your body responds to various activities and to make sure your levels aren’t getting too high or too low. Even just short 10-minute exercise sessions throughout the day and week can provide benefits. Aim for 150 minutes of physical activity per week.

6. Get Enough Sleep

A lack of sleep and poor sleep habits can negatively affect insulin sensitivity and blood sugar levels, which can increase your risk of type 2 diabetes. Not getting enough sleep also raises cortisol levels, which play an important role in blood sugar control. Adults typically need 7 to 9 hours of quality sleep each night. If you struggle to fall or stay asleep, there are some things you can do to get a better night’s sleep, such as avoiding caffeine and alcohol close to bedtime, sticking to a regular sleep schedule, and creating a cool, quiet, and dark sleep environment.

7. Try Supplements

Certain dietary supplements may help you manage blood sugar. Berberine is a natural compound that stimulates the breakdown of glucose and promotes both insulin production and the use of sugar by tissues, leading to better blood glucose metabolism. Magnesium is a mineral that also benefits blood sugar management. Low magnesium levels have been linked to insulin resistance and decreased glucose tolerance in people with diabetes. On the contrary, higher magnesium intake is associated with a significantly reduced risk of diabetes. There are also supplements specifically formulated to support healthy blood sugar levels, such as Glucose Control. This supplement works by restoring the balance of gut bacteria to improve glucose metabolism and blood sugar control.

Blood Sugar and Diabetes Help at Kizer Pharmacy

Diabetes is a growing health concern that affects over 30 million people in the U.S. It’s important to take steps to keep your blood sugar within a healthy range to reduce the risk of complications. Check out our Diabetes Education and Support page to learn more about living with diabetes, testing your blood sugar, and managing blood sugar levels. If you have any questions about how to manage blood sugar or the best products for your health, please reach out to Kizer Pharmacy today.