Glucose (sugar) is your body’s primary source of energy. When you eat, your body breaks down long-chain sugars and carbohydrates into simple glucose, which enters your bloodstream. Then, your pancreas produces the hormone insulin to help your cells absorb it.
However, if you have diabetes, your body either doesn’t produce enough insulin or can’t use it effectively, and you end up with high blood sugar levels — that’s a bad thing. Uncontrolled high blood sugar affects everything in your body and can lead to heart disease, nerve damage, kidney disease, stroke, eye damage, and skin issues.
Dr. Naima Cheema at Nexclin Medicine can help you avoid these diabetes complications through medical intervention, but there’s a lot you can do, too. Here’s how to manage your blood sugar naturally.
Eat low-sugar, high-fiber foods, like whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and sugary snacks — they can cause blood sugar spikes.
Carbohydrates affect blood sugar, but not all carbs are the same — some are simple, like white rice and pasta, and some are complex, like whole grains, beans, and vegetables. Go for the complex carbs more often; you absorb them more slowly, preventing sudden spikes in blood sugar.
Even healthy foods can raise blood sugar levels if you overeat. Downsize your meals by using smaller plates and measuring your food.
Skipping meals can make your blood sugar levels fluctuate. Eat three balanced meals a day with healthy snacks in between to keep your blood sugar stable.
Exercise helps your body use insulin more efficiently, lowers blood sugar levels, and improves overall health. Here are Dr. Cheema’s tips for staying active.
Consistency is key, so choose something you like to do that you’ll stick with in the long term.
Strength training exercises like lifting weights can also help manage blood sugar because building muscle mass increases your body’s ability to use glucose.
In addition to structured exercise, keep moving throughout the day. Take walks, use the stairs, and avoid sitting for long periods. Every bit of activity counts toward better blood sugar control.
Water flushes excess sugar through urine.
Aim for at least eight glasses of water a day. For flavor, add a slice of lemon or cucumber.
A can of soda can hit the spot, but all that sweetness spikes your blood sugar. To stay hydrated without raising your blood sugar, opt for water, herbal teas, or other low-calorie drinks.
Poor sleep and high stress levels make your blood sugar skyrocket.
Shoot for 7-9 hours of shuteye per night.
For many people, deep breathing, meditation, yoga, or spending time in nature help reduce stress and lower blood sugar.
Certain herbs and supplements can support blood sugar management, but always check with Dr. Cheema before starting any new supplement. Here are a few things that may help.
Cinnamon may improve your insulin sensitivity and lower your blood sugar levels. Sprinkle it on your oatmeal, add it to smoothies, or take it as a supplement.
Drinking a tablespoon of apple cider vinegar mixed with water before meals might help lower your blood sugar levels.
Some studies show that berberine, a compound in several plants, may lower blood sugar levels. This supplement isn’t right for everyone, so talk with Dr. Cheema before taking it.
Take advantage of technology to manage your blood sugar levels. Here are a few resources to help.
CGMs provide real-time blood sugar readings, showing how your levels change throughout the day.
Many apps are available that can help you track your blood sugar levels, log your meals, and monitor your activity. These apps can provide valuable insights and help you stay accountable.
Learn more about diabetes management through online resources such as forums, blogs, and educational websites. The more informed you are, the better equipped you'll be to manage your blood sugar naturally.
Our Nexclin Medicine team is also here to help. We monitor your blood sugar and metabolic health, offer professional weight loss plans, and prescribe medicine and insulin when necessary.
Call Nexclin Medicine in Roswell, Georgia, or schedule an appointment online to get your blood sugar under control.
