5 Ways to Maintain Your Blood Sugar Levels

Do you wish there was a way to reduce your blood sugar naturally?

There is, and in this blog, we will tell you how.

But first, let’s begin by decoding blood sugar.

What exactly is blood sugar?

When you eat, the carbohydrates from your food are broken down into sugar or glucose. This glucose enters the blood and travels to your cells, where it supplies energy.

This blood sugar or blood glucose is absorbed by your cells through the action of the hormone insulin.

So what happens when your blood sugar is high?

Your blood sugar levels can spike due to various reasons:

• Eating too many carbs
• Irregular eating times
• Lack of exercise
• Infection and sickness

In these situations, your body starts pumping insulin to make your cells absorb the excess glucose in your blood. With time, two things can happen:

• Your body is unable to keep up with the load of insulin production
• Your cells stop responding to the effects of insulin (insulin resistance)

In the long term, these factors can develop into diabetes.

How can I avoid this?

To keep your blood sugar levels under control, you will need to make lifestyle changes that support your body’s insulin action. This includes taking care of your body, changing your diet, and making healthy food choices.

Wondering how to achieve this? We’ve got you covered.

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Here are 5 other ways to maintain your blood sugar levels.

1. Maintain a healthy body weight

Being overweight makes the fat cells in your body swell up and causes inflammation that releases fatty acids. This can make your cells develop resistance to the effects of insulin, putting you at risk of type-2 diabetes.

Being overweight also leads to other factors such as improper sleep, high stress, cravings for high-calorie foods, and lack of exercise. All of these can cause your blood sugar levels to spike rapidly.

When you are at a healthy weight, your lifestyle improves. This also regulates your blood sugar level and keeps it at a moderate spot.

2. Eat frequent meals

Eating at irregular times is one of the biggest factors behind pre-diabetes and diabetes.

When your stomach is empty for a long time, the glucose in your cells gets used up, and your blood sugar levels drop. When you finally eat, the overload of carbs creates a spike in the blood glucose. Your body then struggles to produce adequate insulin.

To keep your blood sugar in moderation, plan to eat several meals during the day. Keep your portions small and snack on healthy foods like nuts, seeds, and fruits in between your meals.

3. Drink plenty of water

Every health blog you come across mentions the benefits of hydration to maintain good health.

So how exactly does water help reduce blood sugar levels?

Water contains no carbohydrates or calories.

When you drink water in optimum amounts, it dilutes the amount of glucose in your blood and prevents your blood sugar levels from going high. It also helps your kidneys flush out the excess glucose during your visits to the bathroom.

To keep your blood sugar levels under control, aim to drink 8-9 glasses of water every day.

4. Get regular exercise

When you exercise, your cells use up glucose for energy. They then absorb more blood sugar to create fuel. This lowers your blood sugar levels.

Exercise helps maintain insulin sensitivity in the long run and keeps your blood sugar levels under control. It also enables you to keep off excessive weight.

Aim to do at least 30 minutes of exercise every day to beat high blood sugar caused by a sedentary lifestyle.

You can also opt for short bursts of activity to stay on your feet throughout the day. This includes short walks, using the staircase, and stretching.

5. Reduce your intake of refined carbs

Refined sugar and grains come under refined carbohydrates. Foods like white bread, white flour, soda, table sugar, and candy all contain refined carbohydrates.

But are they providing any value to the body?

Most refined carbs in your diet serve as empty calories. This means that they have been stripped of all nutrients and offer no health benefits.

How does this affect your blood sugar?

Refined carbohydrates are digested quickly by the body. This leads to an immediate spike in blood sugar levels and can desensitize your cells to insulin in the long term.

Eating an excess of refined carbs is one of the top contributors to diabetes.

To prevent this, Limit your intake of refined foods as much as possible.

Opt for whole foods such as grains, legumes, and vegetables. Instead of adding refined sugar to your food, switch to naturally sweet fruits to satisfy your sweet cravings.