10 Natural Ways to Lower Blood Sugar Levels

High blood sugar levels, also known as hyperglycemia, can be a concern for individuals with diabetes or prediabetes. However, there are several simple and evidence-backed methods to naturally lower blood sugar levels and improve overall health.

1. Exercise Regularly: Exercise helps increase insulin sensitivity, allowing cells to more effectively use glucose for energy. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.

2. Watch Carb Intake: . Focus on choosing complex carbohydrates with a low glycemic index, such as whole grains, fruits, and vegetables, which are digested more slowly and cause smaller fluctuations in blood sugar levels.

3. Fiber Up: Load up on fiber-rich foods like fruits, veggies, and legumes to slow sugar absorption. Aim for at least 25 grams of fiber per day for women and 35 grams for men.

4. Stay Hydrated: Drinking an adequate amount of water throughout the day can help flush out excess sugar from the bloodstream through urine.

5. Portion Control: Keep portions in check to avoid overeating and keep calories—and blood sugar—in check. Use smaller plates, measure serving sizes, and avoid mindless snacking to maintain portion control.

6. Choose Low GI Foods: Foods with a low glycemic index release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar levels. Incorporate foods like whole grains, legumes, and non-starchy vegetables into your meals to help stabilize blood sugar.

7. Manage Stress: Find ways to de-stress through yoga, meditation, or deep breathing to keep cortisol levels—and blood sugar—down.

8. Get Quality Sleep: Aim for 7-8 hours of shut-eye each night to support hormone regulation and healthy blood sugar levels.

9. Add Chromium & Magnesium: Chromium and magnesium are micronutrients that play a role in blood sugar regulation. Include foods rich in these nutrients, such as lean meats, whole grains, nuts, seeds, and leafy greens, in your diet to support healthy blood sugar levels.

10. Monitor Levels: Regularly monitoring blood glucose levels can provide valuable insights into how dietary choices and lifestyle habits impact blood sugar levels.

    Download our free Blood Glucose Log Book to keep track of your blood sugar readings and maintain optimal levels.

By incorporating these easy and practical strategies into your daily routine, you can effectively lower blood sugar levels and promote overall health and well-being.

Stay healthy,

Genuinely Healthy Team