Table of Contents
Natural way to lower blood sugar levels
1. Try light exercise
2. Eat more vegetables and fruit
3. Eat fiber first, then carbohydrates
4. Drink water
5. Walk after eating
6. Try fermented foods
7. Consume sources of chromium and magnesium
8. Relaxation
9. Sleep well
Jakarta, goldensamoyed Indonesia
—
Many people think, lower
blood sugar
the meaning is the same as not being able to eat well.But make no mistake, you can still eat deliciously even though you have to keep your blood sugar under control.
Basically, the body has its own mechanism to maintain stable blood sugar through the hormone insulin.
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However, when insulin production is disrupted, sugar can accumulate in the blood.If left untreated, this condition can develop into type-2 diabetes.
The ideal fasting blood sugar level ranges from 80-130 mg/dL.Meanwhile, after eating, blood sugar levels should ideally be less than 180 mg/dL.
Natural way to lower blood sugar levels
You can still eat deliciously even if you have to lower your blood sugar levels.How to?The following summarizes various sources.
1. Try light exercise
Physical activity helps the body use insulin better.It doesn’t have to be high intensity exercise, doing light yoga or walking 10-15 minutes per day can also help.
For those of you who often sit for a long time throughout the day, try standing every 30-60 minutes.Take some time to do a short stretch.
2. Eat more vegetables and fruit
Vegetables and fruit are not only healthy, but also delicious.Both are also rich in fiber which helps slow the absorption of sugar into the blood.
Apart from vegetables and fruit, also increase other sources of fiber such as nuts and seeds.
3. Eat fiber first, then carbohydrates
Make no mistake, the order of eating also affects blood sugar.Avoid eating rice first and then vegetables or fruit.
Try the opposite, eat vegetables or fruit first, then continue with rice or another source of carbohydrates.
This method has been proven to reduce blood sugar spikes after eating.
4. Drink water
The body needs fluids to function properly.Dehydration can increase blood sugar levels.
Water helps the kidneys excrete excess glucose through urine.
This was proven in a study in 2021. The study found that consuming enough water was associated with a reduced risk of high blood sugar.
5. Walk after eating
It’s okay to eat deliciously.But, don’t forget to do physical activity afterwards, namely walking.
Try walking for 10-15 minutes.This activity helps burn carbohydrates and increases insulin effectiveness.
6. Try fermented foods
Fermented foods contain probiotics which are good for the gut.Not just kimchi, you can use tempeh as a source of healthy probiotics.
Probiotics help slow carbohydrate absorption and maintain stable blood sugar.
7. Consume sources of chromium and magnesium
Chromium and magnesium play an important role in insulin regulation.
You can get chromium intake in chicken, broccoli and whole grains.Meanwhile, magnesium can be obtained from spinach, avocado, bananas and pumpkin seeds.
8. Relaxation
Stress that is allowed to drag on can increase the hormone cortisol which can trigger an increase in blood sugar.
To reduce stress, use relaxation techniques such as meditation or yoga.Doing things you like or socializing with friends can also help.
9. Sleep well
Lack of sleep can reduce insulin sensitivity.This can lead to an increase in blood sugar levels.
Adults are recommended to sleep for at least 7-9 hours per night.
(asr)
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