Although there are various reasons why an individual could be diagnosed with diabetes, the fact that this health condition is on a rise is undeniable. However, diabetes might not be the only reason why your or anyone from your family needs to control their blood sugar levels. Obesity can also play a part in wanting to lower and/or control blood sugar levels. Many individuals visit their doctors and the first thing they have to say is to follow a particular diet that suits your lifestyle. Depending on your medical history, diet and exercise routine, and lifestyle choices, your doctor can choose to prescribe you medication or insulin to lower or even control the blood glucose. However, the decision rests entirely up to your doctor. On the other hand, opting for a natural, non-medication techniques to reduce or control blood sugar can also be followed. Again, do consult with your doctor about the same.
Lower Blood Sugar Levels Naturally
In order to have a healthy blood sugar level, you need to be aware of your current and ideal blood glucose levels. Depending on this, you can then consult with your doctor and get specific instructions that might be important for you to follow. Apart from what your doctor prescribes, you can also adopt the following tips to naturally control blood sugar levels at home.
Your Eating Habits
No matter what health condition you are facing, the first thing every doctor suggests is to watch what you eat. For this, you need to make a chart for your daily menus and make a list of what you should and should not eat. The foods which can be included in your diet and work to lower blood sugar level are cherries, lemon, almonds, macadamia nuts, peanuts, walnuts, pecans, avocados, sweet potatoes, tofu, soy milk, raw vegetables, leafy vegetables, onions, huckleberries, barley, cinnamon, flaxseed, garlic, beans, oatmeal, whole grains, low-fat dairy products, fish, and skinless chicken and turkey. All these foods are perfect as they help in lowering your blood sugar levels.
Now the foods and liquids to look out for are candies, cakes, pastries, cookies, eggs, whole milk, high-fat cheeses, white floor foods like bread and cereal, white rice, aerated drinks, and white potatoes. These are high-glycemic foods as they can’t be easily digested and will make your body work twice as much to produce insulin. Also, avoid excess intake of alcohol, coffee, and foods high in salt. Reduce or quit smoking, drink adequate amount of water, and choose a healthier meal plan which are taken at a specific intervals. Ideally, eating 4 to 6 small meals throughout the day is advised by most doctors.
Exercise Is a Must
To know how blood sugar levels can be controlled without medication, regular exercising is very important. What exercises do is improve your blood sugar levels because you are using various muscles to pull out sugar from your blood. This is used to give you energy and strength to exercise. So the logic behind here is, the more muscle tissues you utilize, the more sugar will be required for the body to function. And hence, reducing blood sugar levels.
You can choose to exercise at the gym or at home. If you wish to go to the gym, consult with a personal trainer as to what kind of exercises you can do and what your ideal heart rate should be. Typically, moderate intensity during your workouts is fine. As for working out at home, speed walking, swimming, cleaning the house, gardening, washing cars, and even dancing can do the trick. The point is to sweat and really work as many muscles in your body as possible.
Yoga & Meditation
I’m sure you must’ve heard that yoga and meditation helps in reducing stress and fatigue. This inversely benefits your health and blood sugar levels. When we have stress, our body releases hormones which increase the levels of blood glucose. And many times, even if you follow a good eating habit and workout, stress can become an issue that might not let your blood sugar levels go down. Which is why, 3 to 4 times a week, even if you do yoga and meditation for 30 to 45 minutes, you can reduce stress drastically. Also, you can include time to rest or even indulge in a hobby to reduce stress.
These were some tips on how to control blood sugar without medication. You can read an article on how to manage blood sugar levels for further information. Apart from following these suggestions and consulting with your doctor, you can even visit a dietitian. He/she can make a meal chart for you that will be designed keeping you in mind. Your medical history, eating and sleeping habits, work schedule, almost everything will be taken into consideration. This way, you can ensure the best results possible.