The onset of Type 2 diabetes often comes with the diagnosis of pre-diabetes, in which you have high blood sugar levels but are not yet diagnosed with diabetes. If you find yourself in this situation, there are several things you can do naturally to improve your blood sugar levels and lower your risk of developing full-blown diabetes. Try these 5 simple ways to improve blood sugar levels naturally, so you can prevent the onset of Type 2 diabetes and lower your risk even if you already have pre-diabetes.
Tips for better blood sugar control:
1. Eat a high-fiber diet: Fiber helps slow down the absorption of sugar into the bloodstream, which can help keep blood sugar levels in check. Consuming too much fiber may lead to gastrointestinal distress, so it is important to gradually increase fiber intake over time and drink plenty of fluids.
2. Exercise: Regular exercise not only helps maintain muscle mass and bone density but also improves insulin sensitivity and lowers glucose levels.
3. Get enough sleep: The National Sleep Foundation recommends adults get at least seven hours of sleep per night, though some people need more or less than that amount; research has shown that chronic sleep deprivation leads to increased glucose levels and weight gain.
4. Limit stress by practicing yoga, deep breathing exercises, meditation or other relaxation techniques. Studies have found that acute stress (such as anger) spikes cortisol levels and reduces the body’s ability to respond to insulin.
5. Follow these simple guidelines for better blood sugar control!
1) Try improving your sleeping habits
Most people know that a good night's sleep is important for overall health, but few realize that it is also crucial for blood sugar control. When you don't get enough sleep, your body doesn't have time to properly process insulin, which can lead to high blood sugar levels. To get the most benefit, aim for at least 7-8 hours of sleep per night.
2) Exercise regularly
Exercise is one of the most important things you can do to manage your blood sugar levels. When you exercise, your body uses glucose for energy, which can help lower your blood sugar levels. Plus, regular exercise can help you lose weight, which can also help improve your blood sugar levels. Aim for 30 minutes of moderate exercise most days of the week.
3) Eat fewer carbohydrates and more protein
One of the most important things you can do to regulate blood sugar levels is to watch your carb intake. Foods high in carbohydrates cause your blood sugar to spike, while protein helps to stabilize it. Try to balance your meals by including more protein and fewer carbs, and you should see a difference in your blood sugar levels.
4) Try cinnamon powder or flaxseed oil
Adding cinnamon powder to your diet can help improve blood sugar levels by increasing insulin sensitivity. Flaxseed oil is also a good option for those looking to improve their blood sugar levels naturally. The omega-3 fatty acids in flaxseed oil can help increase insulin sensitivity, while the lignans present in the oil can help regulate blood sugar levels.
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