While long-term high blood sugar can be dangerous, there are many ways to lower it quickly and effectively.
Medications to lower blood sugar
People with type 1 diabetes need insulin through injections or an insulin pump to lower blood sugar. For type 2 diabetes, an oral medication or a combination of oral medication and insulin is typically prescribed, explains Stephanie Redmond, a doctor of pharmacy and certified specialist in diabetes care and education in Saint Paul, Minneapolis.
When it comes to insulin, there are a variety of types, from rapid-acting to ultra-long-acting, where the insulin reaches the bloodstream within six hours and then lasts about 36 hours or more.
There are also a variety of oral medications that work in different ways, such as decreasing the amount of sugar produced by the liver or causing excess sugar to be eliminated through the urine.
Natural ways to lower blood sugar
Whether you have type 1 or type 2 diabetes and are taking medication or insulin to control it, or have been diagnosed with prediabetes and want to lower your risk of developing type 2 diabetes, lifestyle choices can have a big impact on your balance of his blood. for the whole day.
According to experts, these 10 lifestyle choices can help bring your body back into balance and may even help you lose weight and reduce your risk of other chronic health problems.
1. Eat balanced meals
Eat foods rich in “high fiber content healthy fats and lean protein sources is key to managing blood sugar levels,” says Toby Smithson, a registered dietitian and certified diabetes care and education specialist in Hilton Head Island, South Carolina. She explains that fiber in particular can delay gastric emptying, which helps keep blood sugar levels stable and promote satiety. For example, Smithson notes that foods like almonds, a source of fiber, healthy fats and plant-based protein, can improve blood sugar after meals.
2. Avoid sugary drinks
Samantha Nazareth, MD, a board-certified physician, recommends avoiding sweet drinks like sodas. Some sugar-sweetened beverages can contain 10 to 12 teaspoons of sugar in a 12-ounce serving, which can quickly spike your blood sugar. For reference, the American Heart Association recommends no more than 6 and 9 teaspoons of added sugar per day for women and men, respectively.
3. Choose low glycemic carbohydrates
Pack your meals with low-glycemic index (GI) carbohydrates, advises Dr. Dixon. Carbohydrates are rated on the GI scale from 0 to 100 based on how high they raise blood sugar levels after eating. Carbohydrates with a high GI, such as white bread and pastries, can cause blood sugar spikes. In contrast, low-GI carbohydrates, such as oatmeal, legumes, and most fruits and vegetables, are digested more slowly and gradually raise blood sugar (rather than immediately) .
4. Eat carbohydrates last
“Starting your meal with vegetables and protein and eating carbohydrates last can also help lower blood sugar,” explains Dr. Dixon, an effect seen in a small 2015 diabetes care study. A more recent 2020 study in Clinical Nutrition It also found that “food intake sequence” (ie, the order in which certain foods such as protein and carbohydrates are eaten) affects glucose. However, because this method of food sequencing is not a widely practiced recommendation among doctors and requires more robust research, it is important to talk to your doctor before implementing it.
5. Add Cinnamon
Studies suggest that adding cinnamon to the diet can “naturally sensitize the body to insulin,” notes Dr. Redmond. This can allow insulin to work to lower blood sugar.
6. Exercise
Exercise benefits overall health and can lower blood sugar for up to 24 hours or more after a workout. “Physical activity allows the body to use excess blood sugar for fuel. Even a short walk after eating can help,” says Dr. Dixon.
7. Manage stress
Under stress, the body can go into “fight or flight” mode where levels of cortisol (a hormone) rise. Dr. Redmond explains that this rise in cortisol can, in turn, cause a rise in blood sugar by increasing sugar production in the liver. While a spike in blood sugar would certainly help fuel your body in a unique situation where you must fight or run from danger, chronic stress can lead to persistently high blood sugar. Stress management Techniques like yoga, meditation, and mindfulness can help lower blood sugar, says Dr. Redmond.
8. Sleep well
good sleep habits are important, says Smithson, as insufficient and interrupted sleep is linked to elevated blood sugar levels and an increased risk of diabetes. Adults should aim for about seven hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC).
9. Quit smoking
“Smoking is like adding fuel to the fire for people [living] with diabetes,” says Dr. Nazareth. Give up smoking It is not only good for the lungs, but it also helps control blood sugar and reduces the risk of damage to blood vessels, echoes the American Diabetes Association.
10. Avoid alcohol
“Alcohol can raise blood sugar, especially if it’s made with soda, juice, or sweeteners,” notes Dr. Nazareth. “Alcohol contains calories and, when consumed in excess, can interfere with weight loss efforts or even contribute to weight gain,” he adds. This is important, because being overweight is a risk factor for type 2 diabetes.
