Diabetes makes it hard for the body to keep blood sugar levels right. If blood sugar stays too high, it can harm tiny blood vessels. This can lead to problems in the heart, eyes, feet, and kidneys¹. It’s tough to change what we eat to control blood sugar because we’re surrounded by foods high in sugar¹.

But, there are natural ways to control diabetes and lower blood sugar. By making certain diet and lifestyle changes, we can avoid or delay serious problems¹. In this article, we’ll look at natural remedies, herbal therapies, and other ways to keep blood sugar healthy.

Key Takeaways

• High blood sugar can damage tiny blood vessels and lead to complications in the body over time.
• Changing eating habits to control blood sugar is challenging due to the prevalence of processed, high-sugar foods.
• Eating protein with carbohydrates can help stabilize blood sugar levels.
• Whole grains, fiber, and proper hydration can positively impact blood sugar regulation.
• Regular exercise and adequate sleep can also help manage diabetes naturally.

Exercise and Movement for Diabetes Management

Exercise for diabetes management includes regular physical activity. Exercise helps you stay healthy, makes your body use glucose better, and boosts insulin sensitivity.² Even short exercises, like 10 minutes three times a day, can be very helpful².

Incorporating Regular Physical Activity

Adults with diabetes should do at least 150 minutes of moderate activity weekly. This can be brisk walking, swimming, or cycling². It’s also good to do strength exercises two to three times a week to help control blood sugar².

Benefits of “Exercise Snacks” and Light Activity

Adding “exercise snacks” to your day is also great. These are short breaks of light activity, like jumping jacks, every 30 minutes². They help avoid the bad effects of sitting too long and keep blood sugar healthy.

But remember, exercise can affect blood sugar levels. Signs of low blood sugar during exercise include feeling shaky, weak, or hungry.² If your blood sugar is low, eating a small snack with carbs is a good idea².

Mixing different activities, from big workouts to small breaks, is a smart way to manage diabetes³. Studies show exercise can improve blood sugar, weight, and prevent diabetes problems³. These are all lifestyle modifications for diabetes management.

“Exercise is a powerful tool in our holistic approach to managing diabetes. By incorporating regular physical activity and breaking up our sedentary time, we can better regulate our blood sugar levels and improve our overall health.”

Always talk to your doctor before starting or changing your exercise plan, especially with diabetes²³. They can make a plan that fits your needs and health²³.

Carbohydrate and Fiber Intake Strategies

Living with diabetes means we must watch our carb intake. The American Diabetes Association says we should count carbs for our daily activities⁴. Eating less carbs can help keep our blood sugar stable⁴.

Managing Carb Consumption for Blood Sugar Control

Carbs are key in a healthy diet, but choose complex, fiber-rich ones. Foods like whole grains, veggies, fruits, and legumes are better. They give more nutrients and slow down sugar absorption, keeping blood sugar steady⁴.

Increasing Fiber from Whole Foods and Legumes

Fiber is vital for diabetes management. It slows down carb digestion and absorption, keeping blood sugar stable⁴. Sadly, most Americans don’t get enough fiber, only half the daily amount⁵.

To get more fiber, eat more veggies, fruits, legumes, and whole grains⁵. Soluble fiber in foods like apples and beans helps control blood sugar. Insoluble fiber in whole wheat and nuts aids digestion⁵. Legumes, like lentils and beans, offer both types of fiber, making them great for meals⁵.

By changing our diet, we can better manage diabetes. This includes controlling carbs and eating more fiber from whole foods and legumes⁴⁵.

Staying Hydrated to Flush Out Excess Sugar

Drinking water is key in managing diabetes and keeping blood sugar levels right. It helps your body get rid of extra sugar through urine. This stops it from building up in your blood⁶. A 2021 study showed that drinking more water lowers the risk of high blood sugar⁶.

Not drinking enough water can make blood sugar levels go up. This is because your body tries to save water. Drinking water regularly helps rehydrate your blood. This can lower blood sugar and cut down diabetes risk⁶.

It’s important to avoid sugary drinks like soda and juice. They can raise blood sugar and lead to weight gain. This increases diabetes risk even more⁶.

Staying hydrated is good for everyone, but it’s especially helpful for diabetes management. Drinking water helps get rid of extra sugar and keeps blood sugar levels healthy⁶. It’s a simple way to help manage diabetes and improve your health in the long run.

“Drinking enough water could help you keep your blood sugar levels within healthy ranges.”

Portion Control and Weight Management

Keeping a healthy weight is key for managing diabetes and keeping blood sugar levels stable⁷. Eating healthier carbs like brown rice and whole oats can help with diabetes⁷. Also, not eating too much salt can lower the risk of heart problems and stroke, common in diabetes⁷. These dietary changes for diabetes management will be effective.

Practicing portion control is a great way to manage weight and blood sugar. You can do this by eating slowly, measuring food, and using smaller plates⁷. Reading food labels and keeping a food journal can also help⁷. Research shows that working with a dietitian can lower blood sugar levels by 1.0–1.9% for type 1 diabetes and 0.3–2.0% for type 2 diabetes⁸.

Making smart food choices is also important for weight management and blood sugar control⁷. Choosing pulses, poultry, fish, and eggs over red meat can help your heart and reduce cancer risk. Eating more fruits and veggies gives you important vitamins and fiber. Also, picking unsalted nuts, seeds, avocados, and olive oil for fats can improve your health while cutting down on bad fats.

By adding these habits to your daily life, you can help manage your diabetes and keep a healthy weight. Remember, even small changes can greatly improve your health⁷.

Natural Ways to Control Diabetes

Choosing Low Glycemic Index Foods

Managing diabetes can be easier with the glycemic index (GI). The GI shows how fast carbs turn into blood sugar. This affects our blood sugar levels⁹. Eating low GI foods helps keep blood sugar stable and might cut down on medication needs¹⁰.

Low to moderate GI foods include bulgur, barley, unsweetened Greek yogurt, and oats. Also, beans, lentils, legumes, whole wheat pasta, and non-starchy veggies are good choices⁹. Adding protein or healthy fats to meals can also help control blood sugar spikes⁹. It’s important to choose high-quality foods, not just focus on certain groups.

Eating more low GI foods is a natural way to manage diabetes and keep blood sugar levels healthy¹⁰. This, along with regular exercise, stress management, and lifestyle changes, can greatly improve diabetes management¹⁰.

“Focusing on the overall quality of the food is a better approach than eliminating or adding specific food groups.”

Being aware of the GI and choosing low GI foods is a natural way to manage diabetes⁹¹⁰. This simple change, along with other lifestyle adjustments, can greatly improve our health and well-being.

Stress Management for Better Blood Sugar Regulation

Blood sugar management is key for people with diabetes. Stress management is a big part of this¹¹. Stress makes our bodies release hormones like glucagon and cortisol, which can raise blood sugar. Using good stress management can help keep blood sugar in check and lessen diabetes’s bad effects.

Regular exercise is a top way to manage stress and control blood sugar¹¹. Doing 30 minutes of exercise most days can help keep blood sugar stable and lower heart disease risk. Yoga and mindfulness can also fix insulin problems in chronic diabetes¹².

• Deep breathing and meditation can lower cortisol and relax you¹².
• Journaling, arts, and hobbies can also help with stress¹¹.
• Talking to a mental health expert can give you tools to manage stress¹¹.

Using a mix of these stress management methods can help people with diabetes control their blood sugar better¹¹. Remember, managing stress is a big part of taking care of diabetes.

“Stress management is a crucial aspect of diabetes care, as it can directly impact blood sugar levels and overall health. By prioritizing stress reduction, individuals with diabetes can take a significant step towards better managing their condition.”

Tracking Blood Glucose Levels and Adjustments

Keeping blood sugar levels normal can prevent serious problems like vision loss and kidney disease¹³. It also lowers the risk of heart attack and stroke¹³. By monitoring your blood sugar, you can manage your diabetes better. This helps you make smart choices about what you eat, how much you exercise, and your medicine.

Monitoring with a Glucometer and Keeping a Log

A glucometer lets you check your blood sugar at home¹⁴. Writing down your readings before and after meals or exercise helps you see how your body reacts¹⁴. This info lets you tweak your diet or exercise to keep your blood sugar healthy.

For most with diabetes, aiming for an A1C level under 7% is key¹⁵. Blood pressure should be under 130/80 mm Hg¹⁵. Before a meal, aim for 80 to 130 mg/dL, and after, less than 180 mg/dL¹⁵. Tracking your progress helps you and your doctor find the best plan for you.

Things like carbs, exercise, stress, illness, and meds can change your blood sugar¹⁴. By watching your levels and logging them, you can spot patterns. This helps you keep your blood sugar in check¹⁴.

Using a glucose meter or a CGM can help you manage your diabetes¹⁴. Talk to your doctor to find the best way to track your blood sugar for you.

Conclusion

Keeping blood sugar balanced is crucial for our health. It helps avoid serious problems like heart disease and vision loss¹⁶. By exercising regularly and eating the right foods, we can manage our diabetes better¹⁶¹⁷¹⁸.

Small changes can lead to big improvements in our health. This is important for our overall well-being.

The world is facing a big problem with diabetes, and it’s getting worse¹⁶. Eating like people from the Mediterranean can help prevent diabetes¹⁶. Studies show that following a Mediterranean diet is good for our hearts and health¹⁶.

Changing our lifestyle can help a lot. Losing weight and exercising more can lower our risk of diabetes¹⁷¹⁸. Making small changes every day can make a big difference in our health.

Let’s focus on our long-term health and happiness. By using natural strategies, including holistic approaches to diabetes management, we can take control of our diabetes and feel better.

Source Links

1. https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-to-control-blood-sugar-with-diet – How to Control Blood Sugar With Diet
2. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963 – Diabetes management: How lifestyle, daily routine affect blood sugar
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/ – Exercise and Type 2 Diabetes: The American College of Sports Medicine and the American Diabetes Association: joint position statement
4. https://www.healthline.com/nutrition/14-ways-to-lower-blood-sugar – 14 Natural Strategies to Lower Blood Sugar Levels
5. https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html – Fiber: The Carb That Helps You Manage Diabetes
6. https://www.gradyhealth.org/blog/8-ways-to-lower-your-blood-sugar/ – 8 Ways to Lower Your Blood Sugar | Grady Health
7. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-ways-to-eat-well-with-diabetes – 10 tips for healthy eating with diabetes
8. https://www.ncbi.nlm.nih.gov/books/NBK279012/ – Dietary Advice For Individuals with Diabetes – Endotext
9. https://www.webmd.com/diabetes/natural-remedies-type-2-diabetes – Natural Remedies for Type 2 Diabetes
10. https://www.emoryhealthcare.org/stories/wellness/5-ways-to-reduce-or-even-reverse-diabetes – 5 Ways to Reduce or Even Reverse Diabetes
11. https://www.webmd.com/diabetes/diabetes-lifestyle-tips – 6 Lifestyle Changes to Help Control Your Diabetes
12. https://www.levels.com/blog/7-alternative-natural-ways-to-lower-blood-sugar – 7 Alternative natural ways to lower blood sugar
13. https://www.webmd.com/diabetes/diabetes-diet-exercise – Controlling Blood Sugar Spikes Through Diet and Exercise
14. https://my.clevelandclinic.org/health/treatments/17956-blood-sugar-monitoring – Blood Sugar Monitoring: Why, How & When To Check
15. https://www.niddk.nih.gov/health-information/diabetes/overview/managing-diabetes – Managing Diabetes – NIDDK
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3977406/ – The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/ – Prevention and Management of Type 2 Diabetes: Dietary Components and Nutritional Strategies
18. https://www.healthline.com/nutrition/prevent-diabetes – How to Prevent Type 2 Diabetes: 11 Methods