Lowering blood sugar is very important, especially for people with diabetes. Various factors, including an unhealthy lifestyle, can trigger high blood sugar levels. Here are some easy ways to lower blood sugar levels naturally:

1. Exercise and Movement Throughout the Day
   Regular exercise and physical activity can help regulate weight and improve insulin sensitivity, allowing cells to use glucose more effectively. Exercise also helps muscles use blood sugar for energy. If you have issues managing blood sugar, check your levels before and after exercise to understand your body's response and keep blood sugar levels stable. Aim for 10-minute exercise sessions, three times a day, five days a week to reach 150 minutes per week. Recommended exercises include light walking, resistance training like squats or leg raises, weight lifting, brisk walking, running, cycling, dancing, swimming, and jumping jacks.
   
   
2. Manage Carbohydrate Intake
   Carbohydrate intake affects blood sugar levels because the body breaks down carbohydrates into glucose, which is then used or stored as energy with the help of insulin. If you consume too many carbohydrates or have issues with insulin function, blood glucose levels can rise. The American Diabetes Association recommends that people with diabetes manage carbohydrate intake by counting them to better control blood sugar. A low-carb diet can lower blood sugar levels and prevent spikes, but it's important to distinguish between low-carb and no-carb diets. Prioritizing carbohydrates from whole grains and unprocessed sources provides greater nutritional value and helps lower blood sugar levels.
   
   
3. Eat More Fiber
   Fiber slows down the digestion of carbohydrates and the absorption of sugar, helping to gradually raise blood sugar levels. There are two types of fiber: soluble and insoluble. Soluble fiber specifically can improve blood sugar management, while insoluble fiber does not have this effect. A high-fiber diet can help the body regulate blood sugar levels and better manage type 1 diabetes. Foods high in fiber include vegetables, fruits, legumes, and whole grains. The recommended daily fiber intake is about 25 grams for women and 35 grams for men.
   
   
4. Drink Water
   Drinking enough water helps maintain blood sugar levels within a healthy range by preventing dehydration and helping the kidneys remove excess sugar through urine. A 2021 review of observational studies found that people who drank more water had a lower risk of high blood sugar levels. Water and zero-calorie drinks are better for hydration, while sugary drinks should be avoided as they can increase blood glucose, cause weight gain, and increase the risk of diabetes.
   
   
5. Practice Portion Control
   Managing food portions helps regulate calorie intake and maintain a healthy weight, which in turn promotes healthy blood sugar levels and reduces the risk of type 2 diabetes. Monitoring portion sizes can prevent blood sugar spikes by eating slowly, measuring food, using smaller plates, and avoiding restaurants that serve large portions. Choosing foods with a low glycemic index (GI), which measures how quickly carbohydrates are broken down and absorbed, can also help lower blood sugar levels. Low-GI foods, such as barley, unsweetened Greek yogurt, oats, peas, and non-starchy vegetables, benefit people with diabetes. Focusing on the overall quality of food is more effective than simply eliminating or adding certain food groups.
   
   
6. Manage Your Stress Levels
   Stress can affect blood sugar levels by increasing the hormones glucagon and cortisol, which cause blood sugar spikes. Stress management strategies such as exercise, meditation, deep breathing, journaling, arts and crafts, psychotherapy, and favorite hobbies can help. Relaxation exercises and methods like yoga and mindfulness-based stress reduction also benefit people with chronic diabetes in improving insulin secretion issues.
   
   
7. Track Your Blood Sugar Levels
   Monitoring blood glucose levels with a home glucometer can help you manage blood sugar better. Recording glucose levels allows you to assess the need for adjustments to food or medications and understand your body's response to certain foods. Regularly measuring blood sugar, both before and after activities such as exercise or 2 hours after eating, can help identify necessary changes in your diet, such as replacing starchy vegetables with non-starchy ones.
   
   
8. Get Enough Quality Sleep
   Poor sleep habits and lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of type 2 diabetes, as well as boosting appetite and weight gain. Lack of sleep can also raise cortisol levels, which is important for blood sugar management. It is recommended to sleep for 7 to 8 hours per night. To improve sleep quality, follow a consistent sleep schedule, avoid caffeine and alcohol before bed, engage in physical activity throughout the day, reduce screen time before bed, keep the bedroom cool and comfortable, and limit naps.
   
   
9. Eat Foods Rich in Chromium and Magnesium
   High blood sugar levels and diabetes are often linked to deficiencies in micronutrients like chromium and magnesium. Chromium, involved in the metabolism of carbohydrates and fats, can enhance insulin action and help regulate blood sugar. Foods rich in chromium include beef, chicken, whole grains, green beans, apples, and almonds. Magnesium is also important for regulating blood sugar levels and a diet rich in magnesium is associated with a lower risk of diabetes. Conversely, magnesium deficiency can cause insulin resistance and poor glucose tolerance. Foods rich in magnesium include dark leafy greens, pumpkin seeds, tuna, whole grains, dark chocolate, bananas, avocados, and peas. Although various foods and herbs are known to have medicinal properties, scientific evidence on their use is still limited and requires further research.
   
   
10. Manage Your Weight
    Maintaining a weight within the recommended range by a doctor can help keep blood sugar levels healthy and reduce the risk of diabetes. Losing 5% of the initial body weight, even if you are overweight or obese, can improve blood sugar regulation and reduce the need for diabetes medications. For example, a person weighing 200 pounds (91 kg) who loses 10 to 14 pounds (4.5 to 6 kg) may experience significant improvements in blood sugar levels. Losing more than 5% of the initial body weight can also improve HbA1c readings, which reflect blood sugar levels over the past 3 months.
    
    
11. Eat Healthy Snacks More Often
    Consuming healthy snacks throughout the day can help prevent high and low blood sugar levels and reduce the risk of type 2 diabetes. Eating in small, frequent portions can increase insulin sensitivity and lower blood sugar levels. Additionally, regular healthy snacks can lower HbA1c levels, reflecting the average blood sugar levels over the past 3 months.
    
    
12. Eat Foods Rich in Probiotics
    Probiotics, friendly bacteria with many health benefits, can help improve blood sugar regulation by lowering fasting blood sugar levels, HbA1c, and insulin resistance in people with type 2 diabetes. A 2016 study showed that consuming various species of probiotics for at least 8 weeks can significantly lower blood sugar levels. Foods rich in probiotics include yogurt, kefir, tempeh, sauerkraut, and kimchi.
    

Source: cnbcindonesia.com