Applies to everyone: 3 Simple Ways to Reduce High Sugar Levels

These simple and effective tips for lowering blood sugar levels will be useful to you even if you do not have diabetes, but you strive to maintain the body in the best condition.

Касается всех: 3 простых способа снизить высокий уровень сахара

Everyone knows that hormones help to lower blood sugar levels, but many forget that there are also natural ways to help keep glucose levels normal. Nutritionists recommend simple measures like following a diet and a certain lifestyle to control blood sugar levels. This will not only push your numbers to a healthy range, but it can also help you lose weight and feel more cheerful, which can be considered a nice bonus.

As for the diet, experts recommend including oatmeal in the daily diet. The fiber contained in it has a beneficial effect on glycemic control and can even normalize sugar. According to a 2020 study published in the journal Nutrients, increasing the intake of soluble fiber in food can prevent spikes in blood glucose levels. Consumption of whole grains for breakfast without the addition of sweeteners (including jam, honey and other sweets) – the best option.

If you can’t imagine your life without sweets, give preference to bitter chocolate. It can help to produce insulin and thereby lower blood sugar levels. This was confirmed by a 2015 study with a portion of no more than 30 g per day.

A walk after a meal

Касается всех: 3 простых способа снизить высокий уровень сахара

Those who live with prediabetes or diabetes often encounter reminders of the importance of physical activity. This recommendation also applies to those who have not yet encountered serious difficulties, but are worried about sugar levels. Numerous studies show that muscle work and blood circulation can reduce it. According to Harvard Health, both strength training and aerobic exercise reduce HbA1c levels, even if they do not lead to weight loss.

Even if your schedule doesn’t allow you to go to the gym every day, you can take advantage of exercise by just taking a walk after a meal. A study published in the journal Diabetes Care showed that walking after eating significantly improves glycemic control in the elderly. By the way, a simple walk for 15 minutes immediately after a meal was even more effective for controlling blood sugar levels than a long 45-minute walk at any other time of the day.

An extra glass of water

Касается всех: 3 простых способа снизить высокий уровень сахара

When you try to manage your blood sugar levels, it may seem to you that you are constantly working to keep carbohydrates, calories and sugars below a certain threshold. Hydration, by contrast— is a category that you don’t need to limit. In fact, drinking plenty of water throughout the day can help your blood sugar levels stay within the normal range. The more water your kidneys have to use, the better they wash out excess sugar. One recent meta-analysis of six studies found that drinking more water reduces the risk of developing type 2 diabetes.

Go to bed on time

Касается всех: 3 простых способа снизить высокий уровень сахара

All experts unanimously say that a good night’s rest can normalize well-being, including glucose indicators. According to the Centers for Disease Control and Prevention (CDC), sleeping less than seven hours a day can increase insulin resistance and make you hungrier the next day, setting you up for an incorrect diet and choosing foods high in carbohydrates and sugar. And an earlier 2008 study showed that lack of sleep can lead to impaired glucose metabolism. It is unlikely that you will be able to revise your sleep habits overnight, however, if you go to bed at the same time, it contributes to a longer and more productive sleep.

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