High blood sugar, also called hyperglycemia, can be harmful if not treated. For people with type 2 diabetes or others who do not use insulin, it’s important to know how to lower blood sugar safely and naturally.
Insulin is often used in emergencies or by people with type 1 diabetes. But there are other ways to bring blood sugar down without using insulin.
One of the best ways is through physical activity. Exercise helps your muscles use sugar for energy. This lowers the amount of sugar in your blood. A short walk, light jog, or bike ride for 15 to 30 minutes can help reduce blood sugar quickly.
Studies show that moderate exercise can make your body more sensitive to insulin for hours after activity. However, if your blood sugar is very high (above 300 mg/dL) or if you have ketones in your urine, it is not safe to exercise. In those cases, talk to a doctor first.
Drinking water is another simple way to lower blood sugar. Water helps your body flush out extra sugar through your urine. If you’re dehydrated, your blood sugar can go up. So drink water throughout the day and more if your sugar is high.
What you eat also makes a big difference. Foods low in carbohydrates and high in fiber help slow how fast sugar enters your blood. Good choices include vegetables like broccoli, spinach, and cucumbers.
Eating healthy fats and proteins, such as nuts, eggs, or chicken, can help keep your blood sugar steady. Avoid sugary drinks, white bread, cakes, and chips if your sugar is high, as these can make it worse.
Some people use apple cider vinegar to help. Taking one or two tablespoons mixed in water before meals may lower blood sugar. Vinegar may slow digestion and help your body use insulin better. But talk to your doctor first, especially if you take other medications.
Cinnamon may also help. Some research shows cinnamon can make your body more sensitive to insulin and may lower blood sugar levels over time. It’s not a quick fix, but using cinnamon often in your diet may help with overall blood sugar control.
Stress affects blood sugar too. When you’re stressed, your body releases hormones that raise blood sugar. Deep breathing, meditation, or a walk in nature can help reduce stress and lower your blood sugar.
Some natural supplements like berberine and magnesium have shown promise in small studies. These may help lower blood sugar, but always ask your doctor before using supplements. They can interact with other medicines or cause side effects.
These tips can help lower your blood sugar naturally, but they are not a replacement for medical care. It’s important to work with your healthcare provider to create a treatment plan that’s right for you. Checking your blood sugar, staying active, eating healthy, and managing stress can all help keep your blood sugar in a safe range.
If you care about blood sugar, please read studies about why blood sugar is high in the morning, and how to cook sweet potatoes without increasing blood sugar.
For more information about brain health, please see recent studies about 9 unhealthy habits that damage your brain, and results showing this stuff in cannabis may protect aging brain, treat Alzheimer’s.
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