Balancing blood sugar level is important to live. Impairment in blood sugar level or the chronic high blood sugar level can be toxic to our body and may destroy the major organs. There are ways to control blood sugar level naturally.
1. Fiber intake
Include about 50 grams of fiber – soluble or insoluble fiber in your diet every 1000 calories you consume. Best fiber food is like berries, green leaves, drumstick, okra, broccoli, green beans, cauliflower and other vegetables intake will help. Track your food items each day and count the calories.
2. Reduce net carbohydrate intake
Many studies support low-carb diets for the treatment of diabetes. Many studies found dramatic improvements in blood sugar levels, weight and other markers when carbs were restricted to 20 grams per day. Research shows that more moderate carb restriction, such as 70–90 grams of total carbs, or 20% of calories from carbs, is also effective. Eat good grains, fruits and good carbohydrates. Avoid refined carbs.
3. High-Quality Fats
Eat healthy fats that is necessary for the health and strength. Healthy fats include: Avocados, coconut oil, organic milk, raw nuts, extra virgin olive oil and olives, omega-3 fatty acids containing foods.
Do not forget to burn the calories every day. Don’t lead a sedentary life. Regular exercises brings down the fat level and brings down blood sugar level. Working in garden, farm and volunteering where you need to walk will help out in controlling blood sugar levels.
5. Drink water
Dehydrated results in high blood sugar level. Always stay well hydrated. Monitor your urine and if you feel it is dark then drink enough water. It is also important to understand the difference between hunger and thirstiness . Drink water and see whether you are still hungry. If you are then have proper food.
6. Bring down stress level
Stress in the body results in the secretion of cortisol and glucagon, both of which affect your blood sugar levels. Control stress levels using exercise, meditation, yoga, prayer or relaxation techniques. These techniques may reduce your stress and correct insulin secretion problems.
7. Keep Eating Habits Consistent
Skipping meals, especially breakfast, could push your blood sugar higher, and depending which blood glucose-lowering medications you take, could cause hypoglycemia (low blood sugar). Have your meal proper time every day, carry some food with you in case you know you will be getting late for your meals or dinner.
8. Cinnamon, green tea and other foods
Add cinnamon as a flavoring agent to your foods. Cinnamon helps reduce the blood glucose level , cholesterol and trigycerides- study says. Drink green tea every day. Replacing sugary drinks with green tea is a great way to cut calories, save carbs, and get a good dose of disease-fighting polyphenols. Also, try bitter gourd dishes and juice to keep sugar level under control. Other foods to try: Jaamun fruits, papaya, guava and fenugreek seeds.
9. Get good sleep
Too little sleep or poor sleep can disrupt your hormones, leading to increased appetite, higher blood sugar, and a thicker waistline. Depending on your age and body need get enough quality sleep. It feels good and health will be get better with good amount of sleep. Good sleep maintains the insulin sensitivity and reduces weight gain. Enough quality sleep is necessary to feel good and experience good health.
Disclaimer: Before following any of above these mentioned tips contact your doctor for a suggestion. If you are pregnant contact your OBGYN before considering any of the above tips.
Author: Sumana Rao | Posted on: January 3, 2020