A banner image of a person running, surrounded by healthy foods.

How to lower blood sugar?

Blood sugar, or glucose, is the main energy source for our body's cells and crucial for overall health. Regulating blood sugar levels is essential to maintain organ function. High levels can lead to serious health issues, such as diabetes and heart disease. To manage blood sugar, focus on a balanced diet, exercise regularly, and reduce stress. Seek guidance from healthcare professionals and consider natural remedies. Learning to control blood sugar empowers individuals to prioritize health and wellness.

Lifestyle Changes

To effectively lower blood sugar levels, making lifestyle changes is crucial. Here are some practical tips on how to achieve this:

  1. Healthy Eating Habits: Opt for a balanced diet rich in fiber, whole grains, lean proteins, and healthy fats. Limit sugary snacks and beverages. Aim for portion control and mindful eating to manage blood sugar levels effectively.

  2. Regular Physical Activity: Engage in regular exercise such as brisk walking, cycling, or swimming. Physical activity helps the body utilize sugar for energy, thus lowering blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week.

  3. Stay Hydrated: Drinking an adequate amount of water is essential for regulating blood sugar levels. Aim to drink plenty of water throughout the day to stay hydrated and support your body's functions.

  4. Monitor Blood Sugar Levels: Regularly monitor your blood sugar levels to track progress and identify patterns. This can help you make informed decisions about your diet, exercise, and overall lifestyle.

  5. Stress Management: Chronic stress can contribute to elevated blood sugar levels. Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress effectively.

  6. Adequate Sleep: Prioritize quality sleep as inadequate rest can affect blood sugar control. Aim for 7-9 hours of sleep per night to support overall health and well-being.

By incorporating these lifestyle changes, you can take significant steps towards lowering and maintaining healthy blood sugar levels naturally.

Natural Remedies

1.Change Your Diet

Choose the Right Foods: Pick foods like veggies, beans, whole grains, and fruits like berries and apples that don't spike your blood sugar.

Eat More Fiber: Get fiber from veggies, fruits, grains, nuts, and seeds. Fiber slows down sugar absorption, which helps control blood sugar.

Go for Healthy Fats: Include good fats from avocados, nuts, seeds, and olive oil. These can make your body respond better to insulin and keep blood sugar steady. 

2. Stay Active

Get Moving: Do activities like walking, biking, or strength training. Exercise boosts insulin sensitivity and helps muscles use glucose better, keeping blood sugar in check.


3. Manage Your Weight

Keep an Eye on Pounds: Maintain a healthy weight or work on losing extra weight. Too much fat, especially around the belly, can lead to high blood sugar.


4. Herbal Help

Cinnamon: Sprinkle it on your food or make tea with it to improve your insulin sensitivity.

Fenugreek: Soak the seeds overnight and eat them in the morning or take supplements after talking to a healthcare pro.

Bitter Melon: Drink its juice or add it to your meals to help lower blood sugar.

Gymnema Sylvestre: Known as a "sugar destroyer," it can help lower blood sugar by reducing sugar absorption. Discuss with a healthcare provider before trying gymnema supplements.

5. Stress Management:

Chronic stress can contribute to elevated blood sugar levels. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to help manage stress levels.


Medical Interventions

1. By Mouth Medicines:

  • Metformin: A common medicine for type 2 diabetes that helps lower sugar levels. It works by reducing sugar production in the liver and making cells more sensitive to insulin.

  • Sulfonylureas: These medicines make the pancreas release more insulin, which brings down sugar levels. Examples are glipizide, glyburide, and glimepiride.

  • DPP-4 Inhibitors: These help lower sugar levels by boosting insulin and reducing glucagon. Examples are sitagliptin, saxagliptin, and linagliptin.

  • SGLT2 Inhibitors: These meds cut down glucose reabsorption by the kidneys, so more sugar is discarded in urine. Examples are canagliflozin, dapagliflozin, and empagliflozin.

2. Injectable Medicines:

  • Insulin: For people with type 1 diabetes or tough type 2 diabetes, insulin might be needed. It helps control sugar levels and comes in different types like rapid-acting and long-acting insulin.

3. Other Treatments:

  • GLP-1 Receptor Agonists: These work like a hormone that boosts insulin, slows digestion, and helps you feel full. Examples are exenatide, liraglutide, and dulaglutide.

  • Bile Acid Sequestrants: Used for type 2 diabetes with high cholesterol, these meds include colesevelam.

  • Amylin Analogues: These mimic a hormone that helps manage sugar levels. An example is pramlintide.

  • Bariatric Surgery: For severe obesity and hard-to-control type 2 diabetes, surgeries like gastric bypass can lead to weight loss and improved sugar control.

Bottom Line

To effectively lower blood sugar levels:

  • Opt for a balanced diet rich in fiber, lean proteins, and healthy fats.

  • Limit sugary and processed foods.

  • Exercise for at least 30 minutes most days.

  • Consider natural remedies like cinnamon, fenugreek, or bitter melon.

  • Consult a healthcare provider for medical interventions like metformin or insulin.

  • Maintain consistency for better control of blood sugar level

Back to blog

Related Blogs

Leave a comment

Please note, comments need to be approved before they are published.