An elevated blood sugar level is a typical sign of diabetes. People who suffer from diabetes usually need to take medication to regulate blood sugar levels and / or inject insulin. But lowering blood sugar levels is often possible in a natural way. We will give you 10 tips on how to lower your blood sugar without medication. Incidentally, those who do not have diabetes should also take the 10 tips to heart because they can prevent diabetes.
Blood sugar and diabetes
The blood sugar level indicates how high the amount of glucose in the blood is. The glucose in the blood is an important source of energy for our body - especially the brain and red blood cells gain their energy from glucose. The blood sugar level is regulated primarily by the two hormones insulin and glucagon. While insulin lowers the blood sugar level, Glucagon drives him up. In addition to glucagon, adrenaline, cortisol and thyroid hormones can contribute to an increase in blood sugar levels.
Insulin lowers the blood sugar level by transporting glucose from the blood into the cells. Glucose is then either stored or converted into energy, especially in the liver and muscle cells. Through this process, the blood sugar level is lowered again.
In diabetes, however, this mechanism is disturbed. While there is a lack of insulin in type 1 diabetics, while enough insulin is produced in type 2 diabetics, however, the insulin can no longer transport the glucose into the cells. In both cases, there is thus a permanently elevated blood sugar level. This can lead in the long term to serious damage to nerves and vessels as well as to the eyes and kidneys.
Lower blood sugar - but how?
As a rule, diabetics receive prescriptions from the doctor that should increase insulin production or positively influence insulin resistance. In many cases, diabetics also have to inject insulin regularly to regulate blood sugar levels.
In addition to these methods, the blood sugar level can also be lowered by certain foods and behaviors. Despite such natural blood sugar lowering drugs often still need to be taken.
The 10 tips to lower blood sugar levels are suitable for healthy people, as well as for type 1 and type 2 diabetics. Those who do not have diabetes can be helped by the advice of diabetes. Type 2 diabetics can lower their blood sugar naturally with the tips and thus increase their well-being. Although the tips do not compensate for insulin deficiencies for type 1 diabetics, this deficiency is less significant if the blood sugar level does not increase so much.
Tip 1: Avoid stress
When you are stressed, the body produces the stress hormone cortisol. This, together with other hormones such as glucagon, ensures that the blood sugar level rises. So the more relaxed you are, the more positive it will affect your blood sugar level.
To avoid stress, relaxation techniques like yoga or autogenic training are well suited. Intentionally plan relaxation breaks in your everyday life in which you can perform your relaxation exercises and thus come to rest specifically.
To avoid stress, it is important to have enough sleep. Studies have shown that insufficient sleep results in an increase in stress hormones. These in turn ensure that the blood sugar level rises.
Tip 2: Foods with low GI
Mainly eat foods with a low glycemic index (GI): The glycemic index indicates how much a carbohydrate-rich food affects blood sugar levels. Glucose, which does not need to be converted and thus can be absorbed directly into the blood, has a glycemic index of 100. A food with a glycemic index of 50 causes only half as much blood sugar increase as compared to pure glucose.
For example, foods with a low glycemic index include whole grains, legumes, vegetables, and certain types of fruit. White flour, dried fruit and table sugar should be avoided.
Tip 3: Reduce your weight
If you have type 2 diabetes and are overweight, it is important to work to reduce your weight. Obesity in the long term promotes the development of insulin resistance. In addition, the obesity also increases insulin requirements. Conversely, this means that a weight reduction can lead to a decrease in blood sugar.
In many cases, a reduction in body weight of five percent is enough to achieve initial success within six to twelve months - provided that the weight remains permanently reduced. For overweight diabetics, a monthly weight loss of about one to two kilograms is recommended. Because with larger weight loss weight loss is usually not lasting.
Tip 4: Avoid too much fat
Fat should not be missing in the daily diet, but the amount consumed may not be too high. Recommended is a daily dose of about 80 grams of fat.
You should take special care to avoid foods containing saturated fats. Because saturated fatty acids - which occur predominantly in animal foods - promote insulin resistance. On the other hand, polyunsaturated fatty acids that positively influence insulin resistance are recommended. For example, they are contained in large quantities in fish and soy products.
Tip 5: Pay attention to what you drink
Not only food but also certain drinks can raise blood sugar levels. These are mostly drinks that have a high sugar content. These include, for example, many fruit juices and sugary sodas.
On the other hand, mineral water or unsweetened tea are ideal for diabetics. Tea - especially green tea - has a particularly positive effect on the blood sugar level. It has been proven in scientific studies that green tea can lower blood sugar. In this way, green tea helps to prevent diabetes, but it can also have a positive effect on existing diseases.