9 Effective Ways to Reduce Glucose Levels

Controlling glucose levels is crucial for a healthy life, especially for those facing diabetes or seeking more balance.

In addition to conventional treatments, there are currently natural methods that can significantly help reduce these levels, promoting a better quality of life.

Remember to always consult your doctor for personalized guidance and achieve a better quality of life.

In this post, we will present you 9 effective and affordable tips to help you reduce blood glucose levels.

Keep reading and see how these activities can easily be included in your daily life!

1. Reduce the amount of carbohydrates

Carbohydrates are mainly responsible for increasing blood glucose levels, more than sugar. They are the body’s main source of energy and provide essential nutrients, but should be consumed in moderation.

To control your glucose levels, avoid refined grains, foods with added sugar, and sweetened beverages. Choose vegetables, fruits and whole grains, which are healthier and help maintain glucose balance.

2. Prefer foods rich in fiber

It is important to know that, to lower blood glucose resulting from a meal with approximately 25% carbohydrates, it is necessary to consume around 10 grams of fiber.

A great alternative to getting enough fiber is to include a salad of your choice in your meal.It is best consumed before carbohydrates.This is because soluble fiber works much better when consumed before sugars.

3. Reduce stress levels

It’s important to learn how to reduce stress using healthy, simple strategies. See some tips below:

• When you are very stressed, stop what you are doing, breathe slowly and deeply five times;
• Listen to soft music;
• Do some simple stretches or try some yoga poses;
• Get quality sleep;
• Hug your partner, children or pet, if you have one, whenever you can;
• Even if your daily routine is hectic, set aside time to do something you really enjoy;
• Discover a new hobby and dedicate some time to it;
• If you need it, don’t feel ashamed to seek help from an expert.

4. Always have small emergency snacks available

For those who want to naturally reduce glucose levels, it is essential to keep all meals at a fixed time. This is because consuming larger amounts of food in fewer meals per day can cause greater fluctuations in blood sugar levels.

Therefore, it is best to eat three meals a day, along with two nutritious snacks in between. To do this, always keep healthy snacks within reach, thus avoiding processed foods.

5. Keep track of your calorie intake

Excess calories and even inadequate portion sizes can worsen the administration of insulin by our body, thus preventing glucose levels from falling.

That’s why it’s so important to learn how to count the number of calories in the food you consume. A nutritionist can help you with this task, so that you can check what you are eating on your own every day.

6. Practice physical exercise regularly

A very common mistake is for people to think that they need to spend hours at the gym or practice some physical activity every day to stay healthy.

In this sense, experts recommend doing 30 minutes, three times a week, of some aerobic activity, such as walking, cycling, swimming, dancing, etc.

It is important to mention that practicing regularly is essential for those people with insulin deficiency and high glycemic levels.

7. Hydrate!

Our body is made up of more than 70% water, which is why this liquid is so important for our survival.

For people who want to lower their glucose naturally, drinking enough water daily is a great option.

Furthermore, the high level of blood sugar can cause excessive urination. Therefore, drinking plenty of water during the day helps to avoid dehydration.

8. Get quality sleep

Even today, people do not give due importance to getting quality sleep at night. Sleeping too little or even having poor quality sleep can affect the balance of hormones, including insulin production.

Not to mention that lack of sleep can increase appetite, greater accumulation of fat in the waist area, among others.

Doctors often recommend that we find a sleep routine that suits us. And it’s not too much to say that the use of screens greatly interferes with sleep.

Therefore, avoid using it at least one hour before bed.

9. Include certain foods in your daily diet

Check out a list of some foods that can make all the difference when it comes to lowering blood glucose naturally:

• Cinnamon
• Avocados
• Nuts
• Blackberries, cherries and blueberries
• Bean
• Dark green leafy vegetables
• Citrus fruits
• Sweet potato
• Tomato
• Whole grains
• Skimmed milk and yogurt

Conclusion

Controlling glucose levels is essential to maintain a healthy and balanced life.

Implementing these 9 practical tips can make a significant difference in managing your blood glucose and promoting overall well-being.
By adopting these strategies and seeking personalized medical guidance, you can achieve a healthier lifestyle.