- By Iram Hussain
- Wed, 05 Feb 2025 06:02 PM (IST)
- Source:JND
Managing blood sugar levels is crucial for overall health, especially for those who have diabetes or are at risk of developing it. While medication is often necessary for individuals, there are many natural ways to maintain healthy blood sugar levels. Here are seven simple and effective strategies to help you regulate your blood sugar without relying on medication.
In a conversation with Jagran English, Dr Priyamvada Tyagi, Consultant, Endocrinology & Diabetes, Max Super Speciality Hospital Patparganj listed simple ways to manage blood sugar levels without medication.
Ways To Manage Blood Sugar Levels
Eat A Balanced Diet
The foundation of blood sugar management lies in what you eat. Consuming a balanced diet that includes fibre-rich vegetables, lean proteins and healthy fats can help prevent blood sugar spikes. Fibre, in particular, slows down the absorption of sugar which helps maintain stable levels. Try incorporating more whole grains like oats and quinoa along with healthy fats from sources such as avocado and nuts.
Stay Active
Exercise is one of the most effective ways to lower blood sugar naturally. Physical activity helps your body use insulin more efficiently which can prevent the rise in blood sugar levels. You don’t have to hit the gym for hours to benefit from exercise. Simple activities like walking, cycling, or swimming for 30 minutes a day can make a big difference.
Manage Stress
Chronic stress can significantly impact your blood sugar levels. When you’re stressed, your body releases hormones like cortisol which can raise blood sugar. Finding ways to reduce stress is important for blood sugar management. Techniques like meditation, yoga, deep breathing or spending time in nature can help lower your stress levels.
Get Enough Sleep
Sleep is essential for overall health and it plays a crucial role in blood sugar regulation. Lack of sleep can interfere with insulin sensitivity and cause your body to have difficulty processing sugar. Aim for at least 7-8 hours of quality sleep each night. To improve sleep quality, establish a regular sleep routine, limit screen time before bed and create a calming environment in your bedroom.
Stay Hydrated
Dehydration can lead to higher blood sugar because it makes your blood more concentrated which can increase glucose levels. Aim to drink at least 8 glasses of water a day, and more if you're physically active or live in a hot climate. Herbal teas or water infused with a few slices of lemon or cucumber can also keep you hydrated and provide variety.
Portion Control
One of the easiest ways to keep blood sugar levels in check is by controlling portion sizes. Overeating, especially foods rich in carbohydrates can lead to a rapid rise in blood sugar. Use smaller plates to avoid overeating and try to eat smaller and more frequent meals throughout the day rather than large, heavy meals. Be mindful of your portions and aim to eat slowly which gives your body time to signal when it's full.
Incorporate Natural Supplements
Certain supplements have been shown to help manage blood sugar levels. For example, cinnamon, turmeric and apple cider vinegar have all demonstrated benefits in supporting healthy blood sugar levels. However, it’s important to talk to your healthcare provider before adding any supplements to your routine to ensure they’re safe and suitable for your specific needs.