Many people all around the world are suffering from diabetes- type 1 and type 2 and it leads to increase in health problems. So, to control diabetes it is very important to lower blood sugar levels. The blood sugar level rises when a body doesn’t make enough insulin or use it in an efficient manner. Insulin is a hormone that is responsible for regulating blood glucose and helps it to enter the body cells for energy. Sometimes, many people are confused about the normal blood sugar range for adults. So, in an adult, the normal fasting blood sugar level is less than 100mg/dL. Also, after 2 hours of eating food, the blood sugar level in an adult is 90 to 110 mg/dL. Hence, if you are the one who is having a high blood sugar level then this post is for you.
In this post, we are giving you a list of different ways to lower Blood Sugar Levels.
Exercising on a regular basis helps in maintaining an adequate weight and also increase insulin sensitivity. The increase in insulin sensitivity helps your cells to use the available sugar in the blood effectively. Exercise also helps body muscles to use blood sugar for energy. Moreover, beneficial forms of exercise comprise brisk walking, weightlifting, hiking, cycling, running, dancing, swimming, and many others.
- Go for low–carb
The body break carbs down into glucose and the insulin helps the body to use and store it for energy. Carbs (Carbohydrates) cause blood sugar to increase and when a diabetic patient eats too many carbs then this process fails to result in high blood sugar levels. The sources of refined carbs are found in white bread, white rice, table sugar, candy, desserts, etc. Hence, always avoid eating this food and it will surely help you in preventing blood sugar spikes.
- Increase your fiber consumption
Fiber is responsible for slowing down the process of carb digestion, absorbing sugar and finally decrease blood glucose levels. There are mainly two types of fiber insoluble and soluble and these help in improving blood sugar management. So, after knowing the normal blood sugar range for adults, it’s good to intake fiber of approximately 38 grams for men and 25 grams for women. Additionally, some good sources of soluble fiber include vegetables, oatmeal, fruits such as oranges and blueberries. So, for 1000 calories it is approx 14 grams of fiber.
- Keep a healthy weight
There are many people who are overweight and fail to keep a healthy weight. Being obese or overweight makes it difficult for the body to use insulin properly as well as to control blood glucose levels. This also leads to blood sugar spikes and increases the risk of diabetes. Besides, losing weight improves blood glucose control and also decreases the chances of developing type 2 diabetes.
- Drink lots of water
If diabetic patients don’t drink much water then there are high chances that their blood sugar level will increase. When they are dehydrated, then their body produces the hormone ‘vasopressin’. This boosts kidneys to recollect fluid and as a result, the excess sugar from the body is not flushed out through the urine. Therefore, drinking water on a regular basis helps in rehydrating the blood, lowers the blood glucose level in the body, as well as reduces the risk of diabetes.
- Take food with a low glycemic index
The Glycemic index affects the rate at which blood glucose levels rise and measures how a body can digest or absorb food. According to various studies, if you eat food with a low glycemic index then you can decrease the blood sugar level in your body. In addition to this, some of the foods with low to medium glycemic index are oats, beans, legumes, lentils, non-starchy vegetables, barley, wheat pasta, and others.
- Implement portion control
If a person suffering from diabetes implements portion control then it helps in regulating the calorie intake and maintain an ideal weight. So, it’s good to monitor your serving sizes and lower the blood sugar spikes. Also, some ways for managing portion sizes include using small plates, keep a food journal, read food labels, make a habit of eating slowly, and others.
- Add Cinnamon and fenugreek to your food
For many years, cinnamon and fenugreek is used in food as a spice and are associated with controlling blood sugar levels too. As the normal blood sugar range for adults is less than 100 mg/dL, so to achieve it use these two spices as a natural medicine. Cinnamon contains antioxidants and fenugreek seeds are high in soluble fiber, so these two spices, when added to the food have a beneficial effect on lowering blood sugar levels.
- Include apple cider vinegar in your food
Apple cider vinegar is known for having several benefits and also lowersdown blood glucose levels. This vinegar influences the response of the body to sugars as well as also benefit in improving insulin sensitivity. Apart from this, you can apple cider vinegar by mixing in salad dressing or mixed in few ounces of water and drink it prior to eat a high-carb meal.
- Take good sleep and manage stress levels
If you want to lower blood glucose levels then you must take a good sleep and manage stress levels too in an efficient manner. During stress, hormones like cortisol and glucagon are secreted that are responsible for increasing blood glucose levels. Do exercise and yoga for managing stress efficiently. Besides, the habit of poor sleeping affects the blood sugar level in the body and increases cortisol levels.
# Final Words
If you make simple changes in your lifestyle such as stick to a low carb, take proper sleep, manage stress, and do exercise regularly, then you can lower blood sugar levels quickly. But it is advised that before making any changes to your diet or trying new supplements then you must ask your doctor once. Furthermore, after knowing the normal blood sugar range for adults, we hope that you will follow the ways mentioned above in the post regarding lowering blood sugar levels efficiently.