Tips To Keep Blood Sugar Numbers In Check | Home Remedies

High blood sugar levels

In this article, we will discuss tips to keep high blood sugar levels in check.

The blood sugar level, blood sugar concentration, or blood glucose level is a measure of the concentration of glucose present in one’s bloodstream. It often fluctuates during the course of a day, as a result of the different activities one undertakes. While a moderate fluctuation in these levels is normal, if occurring too often and too much, it can indicate health problems.

High blood sugar levels often lead to instances of excessive thirst and hunger, as well as inordinate urination. It can cause one to experience blurry vision, and in some cases be an indicator of health conditions like diabetes. Low blood sugar, or hypoglycemia, could also negatively impact the arteries and to stressing the heart with too low/too high a bloody supply. Even worse, it can increase the perspiration rate.

To avoid such situations, you should be particular about your blood sugar levels, and keep them within the normal range (below 140 mg/dL). Here are some tips that will help keep your blood sugar levels in check:

Exercise Regularly

Regular exercise benefits the human body in various ways, improves body functions, and also reduces one’s risk of several diseases, including diabetes. It increases the insulin sensitivity of the body, which means that your body cells are now able to absorb the sugar present in the bloodstream more easily.

Exercise also requires energy, which is derived from the glucose, or sugar, present in your blood. As a result, your blood sugar levels decrease and fall back into the normal range. You can experiment with different forms of physical activity (like walking, running, cycling, swimming, etc.) while monitoring your blood sugar levels to determine the type of exercise best suited for you.

Monitor Your Carbohydrate Intake

Carbohydrates are an essential part of any diet and are required by the body for energy. However, one should always monitor the amount and type of carbohydrates they eat, to prevent their blood sugar levels from spiking. The carbohydrates you eat are broken down into sugars in the bloodstream which are then absorbed by the body cells in the presence of insulin.

But, if there is a problem in the body’s insulin function, the sugars are unable to be absorbed and remain in the bloodstream. As a result, one’s blood glucose level shoots up. To prevent this, you should opt for low-carb food items, having low sugar content, which helps control blood sugar levels in the long run.

Increase Fiber Content in Your Diet

To maintain your blood sugar levels, you should increase the amount of fiber you eat, both soluble and insoluble. Fiber (particularly soluble fiber) slows down the process of carbohydrate digestion, and even sugar absorption, leading to a gradual increase in one’s blood sugar level.

A high fiber diet is beneficial in controlling blood sugar levels and is particularly advisable for diabetic patients. It prevents frequent drops in the levels of blood sugar they might experience. Hence, you should include fiber-rich foods like legumes and whole grains profusely in your diet.

Drink Plenty of Water and Prevent Dehydration

Adequate amounts of water needs to be consumed on a timely basis to prevent the fluctuation of blood glucose levels. This helps prevent cases of dehydration and even causes the excess blood sugar to be excreted by the kidneys, in the form of urine.

The blood gets rehydrated when you drink water, and the blood sugar concentration reduces as a result. One should avoid sweetened drinks as they have added sugars that increase the blood sugar and should instead stick to water or other non-caloric beverages.

Go for Low Glycaemic Index Foods

Glycaemic Index (GI) is a measure that represents the relative rise in a person’s blood glucose level two hours after consuming a particular food. Carbohydrates having a low GI value (55 or less) take time to be digested, absorbed, and metabolized.

This leads to a lower and slower rise in one’s insulin levels and subsequently one’s blood glucose. Some food items with a low GI are eggs, lentils, legumes, corn, etc. You should try to include more of these in your diet and avoid foods like potatoes, white bread, and white rice, which have a high GI.

Avoid Stress

Many hormones like glucagon and cortisol are released by the body during periods of stress. Their role in the body is to increase the blood glucose levels in the body and as a result, these tend to raise the concentration of glucose and fatty acids in the bloodstream.

The blood sugar concentration in the blood spikes, leading to lower extremity paraesthesia, or a ‘pins and needles’ sensation in the body. Very high blood sugar levels can even cause diabetic ketoacidosis, pushing one towards a loss of consciousness and possible death.

Maintain a Proper Sleep Schedule

A proper sleep cycle of 7-9 hours is advisable for adults to ensure that the body gets enough time to refresh itself. If one tries to compromise on this, it can lead to many medical complications, which can be minuscule or severe. If the body does not get adequate rest due to poor sleeping habits, it can cause an increase in one’s appetite and lead to weight gain. 

As a result insulin sensitivity decreases, and blood sugar levels shoot up. Sleep deprivation also leads to a decrease in the production of growth hormones and increases cortisol levels in the body, which causes blood sugar levels to waver. To avoid this, try to get a sufficient amount of high-quality sleep every night.

Home Remedies to Lower Your Blood Sugar Levels

Apple Cider Vinegar

If you often experience swings in your blood sugar levels, you can try apple cider vinegar as a home remedy. It offers many health benefits and helps lower blood sugar levels. The exact mechanism of this is yet to be determined, but your insulin sensitivity and body’s sugar response are definitely enhanced with regular consumption of the vinegar. However, if you are already on medications, consult a doctor for approval prior to this.

Cinnamon

Cinnamon is a spice that is used as a flavouring agent in many dishes. It can promote better utilization of insulin in the body and help lower one’s blood glucose levels. It helps decrease insulin sensitivity at a cellular level, thereby enhancing the body’s sugar response. It somehow acts as insulin within the body (though slower), and can be used as a ready home remedy to reduce high blood sugar levels.

Conclusion

Blood sugar levels have to be closely monitored, as frequent and enigmatic fluctuations can indicate hidden medical issues. Appropriate measures should be taken to keep the numbers in check and reduce the risk of various diseases, and above all, to promote an overall healthy lifestyle.