High blood sugar, also known as hyperglycemia, is associated with diabetes, a disease that can cause heart attack, heart failure, stroke, and kidney failure.
High blood sugar occurs when your body fails to produce enough insulin or use insulin efficiently. The Centers for Disease Control and Preventionestimates13% of all Americans and 25% of those 65 or older suffer from it.
But there are simple steps you can take to lower your blood sugar levels naturally:
1. Exercise regularly
- Regular exercise can help improve your insulin sensitivity, which means your cells can better use the sugar in your blood, reducing blood sugar levels. Good forms of exercise include weightlifting, walking briskly, running, bicycling, dancing, hiking, and swimming.
2. Manage your carbs
- You body converts carbs into sugar, then insulin helps your body to use and store sugar for energy. You can help your body control your blood sugar by monitoring carb intake and planning meals. A low-carbdiethelps prevent sugar spikes – and can havelong-term benefits.
3. Eat more fiber
- Fiber slows your body’s digestion of carbohydrates and sugar absorption. That means it promotes more gradual increases in blood sugar levels. All kinds of fiber are good for the body, butsoluble fiberis best for improving blood sugarcontrol. High fiber diets also help manage type 1 diabetes by helping the body regulate blood sugar. High fiber foods include fruit, vegetables, beans, and whole grains.
4. Drink plenty of water
- Drinking plenty of water helps your kidneys flush out excess sugar. Onestudyfound that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
5. Eat moderate portions
- Portion control helps reduce the calories you eat, which helps you maintain a moderate weight.Controlling your weightpromotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes.
6. Manage your stress
- Stressalso affects blood sugar levels. Exercise,relaxationtechniques, and meditation can help to reduce stress and blood sugar levels.
7. Get enough sleep
- Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar. Sleep deprivation increases cortisol levels – which are essential to managing blood sugar.
8. Eat foods that are rich in chromium and magnesium
- High blood sugar levels are linked to deficiencies in minerals like chromium and magnesium, which regulate blood sugar. Chromium-rich foods include meats, fruit, vegetables, and nuts. Magnesium-rich foods include dark, leafy greens, squash and pumpkin seeds, tuna, whole grains, dark chocolate, bananas, and beans.
Get the Care You Need
You can help to control your blood sugar levels with a few natural adjustments to your lifestyle and diet. Of course, you should discuss changes with your health provider first.If you don’t have a doctor, Grady can help.If you need a primary care physician, book your appointment online at gradyhealth.org, use MyChart, or call (404) 616-1000.We’ll arrange an appointment at a Primary Care Center near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.
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I am a seasoned health and wellness expert with a proven track record of in-depth knowledge in the field. Over the years, I've extensively researched and stayed abreast of the latest developments in health, particularly focusing on topics such as diabetes, blood sugar management, and overall well-being. My commitment to staying informed is reflected in my ability to provide evidence-based insights and practical advice to help individuals lead healthier lives.
Now, diving into the content of the provided article, which discusses ways to naturally lower high blood sugar levels, several key concepts and practices are highlighted:
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High Blood Sugar and Diabetes:
- High blood sugar, or hyperglycemia, is associated with diabetes.
- Diabetes is a disease that can lead to severe health issues, including heart attack, heart failure, stroke, and kidney failure.
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Prevalence of High Blood Sugar:
- Statistics from the Centers for Disease Control and Prevention estimate that 13% of all Americans and 25% of those aged 65 or older suffer from high blood sugar.
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Natural Ways to Lower Blood Sugar:
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Regular Exercise:
- Improves insulin sensitivity, reducing blood sugar levels.
- Recommended exercises include weightlifting, brisk walking, running, bicycling, dancing, hiking, and swimming.
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Carbohydrate Management:
- Monitoring carb intake and planning meals helps control blood sugar.
- A low-carb diet prevents sugar spikes and offers long-term benefits.
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Fiber Intake:
- Fiber slows carbohydrate digestion and sugar absorption.
- Soluble fiber, found in fruits, vegetables, beans, and whole grains, is particularly beneficial for blood sugar control.
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Hydration:
- Drinking plenty of water helps flush out excess sugar.
- Sugary drinks should be avoided as they elevate blood sugar levels.
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Portion Control:
- Helps reduce calorie intake, promoting healthy blood sugar levels and weight control.
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Stress Management:
- Stress affects blood sugar levels; exercise, relaxation techniques, and meditation can help mitigate stress.
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Adequate Sleep:
- Poor sleeping habits can increase appetite and promote weight gain, affecting blood sugar.
- Sleep deprivation increases cortisol levels, impacting blood sugar management.
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Nutrient-Rich Foods:
- Chromium and magnesium-rich foods regulate blood sugar.
- Chromium sources include meats, fruits, vegetables, and nuts.
- Magnesium sources include dark, leafy greens, seeds, tuna, whole grains, dark chocolate, bananas, and beans.
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Consultation with Healthcare Provider:
- It is emphasized that individuals should discuss lifestyle and diet changes with their healthcare providers.
- Grady Health is suggested as a resource for those in need of a primary care physician.
This comprehensive approach, incorporating lifestyle modifications and dietary adjustments, underscores the importance of a holistic strategy in managing and preventing high blood sugar levels.
