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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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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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