1. Exercise Regularly
Regular exercise can help you lose weight and increase insulin sensitivity. Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream. Exercise also helps your muscles use blood sugar for energy and muscle contraction.
2. Control Your Carb Intake
Your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells. When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise
3. Increase Your Fiber Intake
Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels. Furthermore, the type of fiber you eat may play a role.
There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels
4. Drink Water and Stay Hydrated
Drinking enough water may help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine.
One observational study showed that those who drank more water had a lower risk of developing high blood sugar levels
5. Implement Portion Control
Portion control helps regulate calorie intake and can lead to weight loss. Consequently, controlling your weight promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes
Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes
The glycemic index was developed to assess the body’s blood sugar response to foods that contain carbs. Both the amount and type of carbs determine how a food affects blood sugar levels.
Eating low-glycemic-index foods has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics
7. Control Stress Levels
Stress can affect your blood sugar levels. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up
One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for
8. Monitor Your Blood Sugar Levels
Measuring and monitoring blood glucose levels can also help you control them.
For example, keeping track helps you determine whether you need to make adjustments in meals or medications
It will also help you find out how your body reacts to certain foods. Try measuring your levels every day, and keeping track of the numbers in a log.
9. Get Enough Quality Sleep
Getting enough sleep feels great and is necessary for good health. Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain
Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control. .
10. Try Apple Cider Vinegar
Apple cider vinegar has many benefits for your health. It promotes lower fasting blood sugar levels, possibly by decreasing its production by the liver or increasing its use by cells