10 Tips to Lower High Blood Sugar Naturally

Managing high blood sugar levels can significantly improve symptoms for individuals with high blood sugar, and making simple lifestyle changes is key to achieving this goal.

Maintaining healthy blood sugar levels is crucial for preventing or delaying complications associated with high blood sugar, such as heart, kidney, eye, and nerve diseases, according to experts like Jill Weisenberger, RDN, and Jessica Crandall, RD, CDCES. Lifestyle modifications can even lead to the reversal of high blood sugar, reducing or eliminating the need for medication. Making gradual adjustments to diet and daily habits can have a profound impact on overall health and well-being.

Here are 10 natural strategies to help lower high blood sugar levels

1. Monitor Carb Intake

Being mindful of carbohydrates is essential for managing blood sugar levels. Tailoring carb intake to individual needs and adjusting according to blood glucose readings can help stabilize sugars.

Implementation: Keep track of carb intake per meal and snack, aiming for a balanced distribution throughout the day. Focus on complex carbohydrates such as whole grains, legumes, and vegetables, and limit refined sugars and processed foods.

2. Eat Moderately

Avoiding large meals and spreading food intake throughout the day helps regulate blood sugar levels and prevents spikes and crashes.

Implementation: Opt for smaller, frequent meals and snacks, keeping carb intake in check. Aim for a combination of protein, healthy fats, and fiber at each meal to promote satiety and stabilize blood sugars.

3. Prioritize Fiber

Including fiber-rich foods in your diet can help stabilize blood sugars, aid in weight management, and reduce the risk of cardiovascular disease.

Implementation: Incorporate fruits, vegetables, legumes, and whole grains into your meals to boost fiber intake. Aim for at least 25-30 grams of fiber per day for women and 30-38 grams for men.

4. Ensure Quality Sleep

Getting sufficient sleep is essential for blood sugar control and overall health. Poor sleep habits can contribute to insulin resistance and increase the risk of type 2.

Implementation: Aim for seven to nine hours of uninterrupted sleep each night and establish a consistent sleep schedule. Create a relaxing bedtime routine and avoid caffeine and electronic devices before bed.

5. Manage Weight

Losing excess weight can improve insulin sensitivity and glucose tolerance, leading to better blood sugar control.

Implementation: Set achievable weight-loss goals and focus on making small, sustainable changes to your diet and lifestyle. Incorporate regular physical activity and prioritize whole, nutrient-dense foods.

6. Stay Hydrated

Drinking an adequate amount of water helps flush out excess glucose from the body, contributing to lower blood sugar levels.

Implementation: Aim to drink at least half a liter of water per day and prioritize hydration throughout the day. Limit sugary beverages and opt for water, herbal tea, or infused water instead.

7. Reduce Stress

Stress can cause blood sugar levels to rise, so finding ways to manage stress is crucial for high blood sugar management.

Implementation: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels. Engage in hobbies, spend time outdoors, and prioritize self-care activities to promote relaxation.

8. Eat Breakfast

Consuming a high-protein breakfast can help stabilize blood sugar levels throughout the day and promote weight loss.

Implementation: Opt for breakfast options rich in protein, such as eggs, Greek yogurt, or protein smoothies. Include fiber-rich foods like whole grains and fruits to further support blood sugar control.

9. Incorporate Resistant Starch

Resistant starches, found in foods like potatoes, beans, and whole grains, can help stabilize blood sugars and promote gut health.

Implementation: Include foods high in resistant starch in your meals, such as lentil soup, baked sweet potatoes, or cold rice salads. Cook and cool certain foods like rice to increase their resistant starch content.

10. Stay Active

Regular physical activity improves insulin sensitivity and helps the body use glucose more effectively, leading to lower blood sugar levels.

Implementation: Aim for at least 30 minutes of moderate exercise most days of the week, and consider incorporating activity into your daily routine, such as walking or gardening. Find activities you enjoy and make a priority for overall health and well-being.

By implementing these lifestyle changes and focusing on overall wellness, individuals with high blood sugar levels can take control of their health and reduce their risk of high blood sugar complications.