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How to Lower Blood Sugar Naturally and Healthfully

How to Lower Blood Sugar Naturally and Healthfully

If you find yourself in a situation where you need to lower your blood sugar naturally and healthfully, you might be a diabetic or you might have hyperglycemia, a condition characterized by high blood sugar levels. In people who do not have diabetes, the pancreas releases a chemical called insulin into the bloodstream. This regulates blood sugar levels. In diabetic patients, the body has lost its ability to do this. Levels can climb dangerously high, ultimately causing organ damage if left unchecked.

You can successfully control your blood sugar. Working with your doctor and using tips from this list, you can manage your sugar levels effectively. Then you can spend more time enjoying life rather than managing complications from high blood sugar.

Change Your Diet

Your diet plays a crucial role in regulating your blood sugar.

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  • Choose more complex carbohydrates, but don’t go overboard. Whole grains and bran are good choices.
  • Beans help, too. They add fiber to the diet and help delay glucose (simple sugar) absorption.
  • Fruits and vegetables add needed nutrients for the body to process sugar more effectively.
  • Some people try only eating raw foods and they often experience great results.
  • Avoid sugary desserts and eliminate refined sugars in the form of cake, ice cream, soda, and more.

Enlist the help of your doctor to come up with a diet plan that will complement your own body’s specific needs. It’s more about choosing to eat foods that are more healthful. They don’t have to be boring or bland.

Eat Smaller Meals More Often

Eating more frequently allows blood sugar levels to stay more level throughout the day. Nutrients need to enter the bloodstream at regular times. This also means that you should not wait too long between meals, skip them or fast.

Doing this also helps to keep blood sugar from spiking too high and then getting too low once the body releases insulin.

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Exercise

When you follow a regular exercise program, the effects on overall health are tremendous. Exercise has the added benefit of helping to regulate blood sugar levels throughout the course of a day. You can begin a walking routine, swim or ride a bike, among other things.

Some people have difficulty incorporating a regular exercise program due to work or family obligations. If this is the case, it’s important to build in opportunities throughout the day to get more exercise. Some ideas are as follows:

  • use the push mower to cut the grass
  • park far away from the grocery store entrance and then walk the basket back to the door when you’re finished
  • take the stairs instead of the elevator
  • walk the dog around the block twice a day
  • jog in place while watching TV
  • do jumping jacks before beginning your morning routine
  • don’t make your kids get the groceries: get them yourself and take smaller loads so that you make more trips
  • get a kettlebell, It works like a weight that will help to increase your heart rate in a smaller span of time.

Try Apple Cider Vinegar

This is a folk remedy, but many people swear by it. Get some organic apple cider vinegar (the kind with “The Mother” – it will say so on the bottle – which is the pulpy mass you see at the bottom of the bottle and is said to imbibe the vinegar with more nutrients). Start with 1 teaspoon to an 8 oz. glass of water. If you can’t stand the taste, try adding it to tea without sugar, or try organic stevia. Gradually increase the vinegar amounts in a glass of water, up to two tablespoons. Monitor your sugar levels closely – you might not need that much to maintain acceptable levels.

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The vinegar helps with digestion and absorption of sugar, and also has many other health benefits.

Limit Alcohol Intake

Alcohol can raise blood sugar levels because the body has to busy itself eliminating the alcohol toxins from the body. It cannot focus on regulating sugar levels as effectively. Consuming too much alcohol can cause hypoglycemia, a condition where blood sugar levels are too low. This happens because the body releases insulin to combat the alcohol sugars and can over compensate. Over time, however, the body begins to lose its ability to use insulin to reduce the amount of sugar in the blood. The opposite can develop: hyperglycemia.

Get More Sleep

You may have heard that people who often don’t get enough rest tend to weigh more and are at higher risk for being overweight. With that come the complications: diabetes, high blood pressure, cardiovascular disease and more. Be proactive about getting enough sleep. In general, your body functions better, which will also help your blood sugar levels. Aim for 7-8 hours of sleep each night.

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Implementing the suggestions from this list and being proactive about managing blood sugar levels are crucial to maintaining healthy blood sugar. From revamping your diet to getting more exercise, it takes a bit of effort. It’s worth it so that you don’t develop long-term complications down the road.  It’s important to work with your doctor, as well, to develop a customized plan of action so that you can live the healthiest life possible.

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Cyndi Calhoun

Cyndi is a passionate writer who writes about lifestyle tips on Lifehack.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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