Diabetes is associated with high blood sugar, which raises the risk of various diseases including heart and renal illness. The good news is that you can reduce your blood sugar and, if you have type 2 diabetes, it could even help you reverse the condition.
Blood Sugar: What Is It?
According to William Dixon, M.D., a medical professional in Palo Alto, California, clinical assistant professor of Emergency Medicine at Stanford University, and co-founder of Signos, a continuous glucose monitor device, "Blood sugar (glucose) is the primary fuel source in the blood that supplies energy to every cell in the body." He continues by saying that most of the sugar we consume—primarily carbohydrates—comes from the food we eat.
When you eat, the carbohydrates you take in are converted during digestion into glucose (or sugar). According to Dr. Dixon, the pancreas, which is situated beneath the stomach, releases the hormone insulin in response to the presence of sugar in the blood. Your cells' doors are unlocked by insulin, which functions as a key, allowing blood sugar to be absorbed and used as fuel.
Additionally, at times when you aren't eating, such as sleeping or extended fasts, your body may produce glucose to maintain healthy blood sugar levels. The liver is where this response is primarily produced.
How Does Too High Blood Sugar Affect My Body?
“High blood sugars happen when there is little to no insulin (deficient) or the body can’t use insulin properly (resistant),” says Dr. Dixon.
Diabetes type 1 and type 2 are dangerous illnesses frequently linked to excessive blood sugar levels. Additionally, there is prediabetes, a condition in which blood sugar levels are high but not high enough to be classified as type 2 diabetes. The CDC estimates that one in three persons in the United States has prediabetes and that 80% of those who are affected are unaware of their condition since it frequently has no outward signs or symptoms. Prediabetes can develop into type 2 diabetes if it is not managed. I In addition to these illnesses, regularly high blood sugars can damage the blood arteries that feed blood to key organs, increasing the risk of heart disease, stroke, kidney disease, visual issues, and nerve disorders.
How to Reduce Blood Sugar
While persistently high blood sugar might be harmful, there are numerous simple and efficient strategies to reduce it.
Medications for Lowering Blood Sugar
To reduce blood sugar, type 1 diabetics need to inject insulin or use an insulin pump. According to Stephanie Redmond, a certified diabetes care and education expert in Saint Paul, Minneapolis, and doctor of pharmacy, type 2 diabetes is normally treated with oral medicine or a combination of oral medication and insulin.
There are several forms of insulin, ranging from rapid-acting to ultra-long-acting, which enter the bloodstream in six hours and lasts for at least 36 hours.
There are also other oral drugs that function in various ways, such as reducing the amount of sugar the liver produces or causing extra sugar to be removed through the urine.
How to Lower Blood Sugar in a Natural Way
Lifestyle decisions can have a significant impact on how balanced your blood remains throughout the day, regardless of whether you have Type 1 or Type 2 diabetes and are taking medication or insulin to manage it or you have been diagnosed with prediabetes and want to reduce your risk of developing Type 2.
Experts claim that by adopting these 10 lifestyle changes, you may restore balance to your body, possibly even lose weight and reduce your chance of developing other chronic health conditions.
1. Consume Well-Balanced Meals
Toby Smithson, a registered dietitian and certified diabetes care and education expert in Hilton Head Island, South Carolina, advises that eating meals high in "high fiber foods, healthy fats, and lean protein sources is crucial to regulating blood sugars." According to her, fiber in particular can decrease stomach emptying, which helps maintain consistent blood sugar levels and encourages feeling full. Smithson, for instance, points out that foods like almonds, a source of fiber, healthful fat, and plant-based protein, might enhance blood sugar levels after meals.
2. Stay Away From Sugary Drinks
Board-certified physician Samantha Nazareth, M.D., advises against consuming sugary beverages like soda. A 12-ounce portion of some sugar-sweetened beverages may contain 10 to 12 teaspoons of sugar, which can cause a sharp rise in blood sugar. For reference, the American Heart Association advises men and women to limit their daily intake of added sugar to 6 and 9 teaspoons, respectively.
3.Choose Carbohydrates With a Low Glycemic Index.
Dr. Dixon suggests including low glycemic index (GI) carbohydrates into your meals. Depending on how much they cause blood sugar levels to rise after eating, carbs are rated on a GI scale from 0 to 100. White bread and other high GI carbohydrates can raise blood sugar levels. Contrarily, low GI carbohydrates such as rolled oats, lentils, and the majority of fruits and vegetables are absorbed more slowly and boost blood sugar levels gradually (instead of immediately spiking it).
4. Consume Carbs Last
Dr. Dixon notes that eating carbs last and starting your meal with veggies and protein can both help reduce blood sugar, an effect that was seen in a small 2015 Diabetes Care study. The "food intake sequence" (i.e., the order in which certain items like proteins and carbs are ingested) has been linked to glucose levels, according to a more recent 2020 research in Clinical Nutrition. It's crucial to consult your doctor before using this meal sequencing approach, though, as it is not a commonly recommended one by doctors and needs more thorough investigation.
5. Include Cinnamon
According to studies, consuming cinnamon may "naturally sensitize the body to insulin," as Dr. Redmond puts it. This could make it possible for insulin to reduce blood sugar.
6. Exercise
An exercise can drop blood sugar for up to 24 hours or longer afterward, which is good for general health. "Physical exercise enables the body to burn more blood sugar for energy. Dr. Dixon adds that even a little stroll after eating might be beneficial.
7. Reduce Stress
Cortisol (a hormone) levels can rise when the body enters "fight or flight" response as a result of stress. According to Dr. Redmond, this increase in cortisol can lead to a spike in blood sugar by boosting the liver's synthesis of sugar. While a spike in blood sugar would undoubtedly aid your body when you were to fight or escape danger, persistently high blood sugar might result from long-term stress. According to Dr. Redmond, stress reduction methods including yoga, meditation, and mindfulness may all help reduce blood sugar.
8. Sleep Well
Smithson emphasizes the need of having good sleeping patterns since inadequate or disrupted sleep has been related to high blood sugar levels and a higher risk of developing diabetes. The Centers for Disease Control and Prevention (CDC) recommend that adults aim for seven hours of sleep each night.
9. Quit Smoking.
According to Dr. Nazareth, smoking serves as "adding fuel to the fire" for diabetics. According to the American Diabetes Association, quitting smoking not only benefits your lungs but also aids in blood sugar control and reduces the chance of blood vessel damage.
10. Avoid Drinking Alcohol
Dr. Nazareth observes that alcohol "may elevate blood sugar, especially if it's made with soda, juice, or sweetener." Alcohol has calories and, if drank excessively, can hinder weight reduction attempts or even cause weight gain, she continues. This is crucial since type 2 diabetes is a risk factor for those who are overweight.
When to Consult a Doctor About Your Blood Sugar
For the prevention and treatment of high blood sugar, regular medical visits and blood tests are essential. As previously said, the best approach to identify elevated blood sugar is through a medical evaluation that includes blood testing because many signs of prediabetes may go missed.
It’s also important to speak with your doctor if you have a family history of diabetes, feel as though you may be experiencing symptoms or have any concerns about your blood sugar.