If your body is unable to make enough insulin or cannot use insulin effectively, you may develop high blood sugar, also called hyperglycemia. This is one of the symptoms of diabetes.
According to the CDC, about 13% of all adults in the U.S. currently have diabetes, with 34.5% having prediabetes. While these are sobering statistics, there are steps you can take to help naturally reduce your blood sugar levels. Keep reading to learn what those steps are.
Get Plenty of Sleep
You must get enough sleep. Not only is this good for overall health, but it is also good for cases of higher blood sugar. If you have poor sleeping habits, it can impact your insulin sensitivity and your blood sugar levels. Also, this can promote weight gain and increase your appetite.
Sleep deprivation is going to reduce the release of growth hormones while increasing levels of cortisol. Both of these have a huge role in the management of your blood sugar. Also, proper sleep is focused on both quality and quantity. It is a good idea to get plenty of sleep each night if you have higher than normal blood sugar levels.
Focus on Portion Control
Portion control is going to help regulate your total calorie intake while helping you maintain a moderate weight. Proper weight management helps to promote healthy levels of blood sugar. This can also help to minimize the risk you will develop type 2 diabetes. When you take time to monitor how much you are eating, you can reduce the calories you consume and help prevent spikes in blood sugar.
Some tips that will help you manage your portion sizes include:
- Eat slowly
- Weigh and measure portions
- Write in a food journal
- Avoid restaurants with buffets or all-you-can-eat options
- Use smaller plates
- Check serving sizes
Get Plenty of Exercise
Proper and regular exercise will help you reach and maintain a healthy weight and, as a result, increase your overall insulin sensitivity. When this happens, it means your cells can better use the sugar that is in your bloodstream. Exercise is also beneficial when it comes to your muscles using blood sugar for muscle contraction and energy.
If you are dealing with blood sugar management problems, it is a good idea to check your levels regularly. This can help you learn how your body responds to various activities and helps you reduce the likelihood that your blood sugar levels will get too low or too high.
Some of the best types of exercises to engage in include swimming, hiking, dancing, walking, biking, running, weightlifting, and more.
When it comes to reducing your blood sugar levels, there are more than a few things you can do. Be sure to keep the tips and information here in mind to help you achieve more balanced blood sugar. In the long run, the tips here will also help to improve your overall health, which makes these more than worth the time and effort.