17 Natural Ways to Lower Blood Sugar aPrevent Spikes

by DailyHealthPostMay 29, 2018

Maintaining normal blood sugar levels is very important to your overall health. When blood sugar – or blood glucose – levels drop too low it can cause fatigue, lethargy, and difficulty concentrating (1). This is known as hypoglycemia. High blood sugar levels, or hyperglycemia, can result in similar side effects but over time can lead to insulin resistance and type 2 diabetes.

What is “normal” random blood sugar level in a glucose test? What should your blood sugar be in the morning?

Blood sugar levels are measured in milligrams per deciliter (mg/dl) in the United States. The following numbers are for those that have not been diagnosed with diabetes (2):

Normal fasting blood sugar levels (measurements taken before the first meal of the day) should be 100 mg/dl or less. A blood sugar range of 70-99 mg/dl before meals is considered normal. Two hours after eating, blood sugar levels should be less than 140 mg/dl.

For diabetics, normal blood sugar levels are as follows (3):

If you find your numbers are consistently outside this range, you may wish to speak with your physician to get yourself checked out.

Consistently high glucose levels are generally associated with insulin resistance (pre-diabetes) or type 2 diabetes. If your numbers are all over the place (too high and too low), that may be a sign of type 1 diabetes. (4)

Blood sugar spikes are normally associated with diabetes, but the truth is that anyone can experience high glucose levels after consuming a high carbohydrate meal (5). For most people, your body responds by releasing insulin to turn the glucose into energy (6). Individuals with type 1 diabetes are unable to produce insulin, while those with type 2 diabetes are resistant to the insulin produced. Both of these conditions result in hyperglycemia.

Hyperglycemia occurs when blood sugar remains high over time (not just a short-lived spike after a meal). Causes of hyperglycemia include illness, infection, stress, certain medications, or not taking enough insulin.

On the other hand, symptoms of hyperglycemia include fatigue, nausea, vomiting, dry mouth, and increased thirst. Hyperglycemia is confirmed by a blood test if the glucose level measures over 240 mg/dl.

The Dangers of High Blood Sugar Levels

Hyperglycemia impairs your pancreas’ ability to make insulin. The organ then overcompensates and produces too much of the hormone. Eventually, the pancreas is permanently damaged can can’t produce insulin anymore (7).

Hyperglycemia also contributes to atherosclerosis, which increases your risk of kidney disease, kidney failure, stroke, heart attack, vision loss, weakened immune system, erectile dysfunction, nerve damage (neuropathy), and poor circulation to the legs and feet. Diabetic neuropathy and poor circulation can lead to foot infections that can go unnoticed. This can eventually cause permanent damage and, eventually, foot amputation.

17 Tips To Bring Blood Sugar Down Fast

Here are a few ways to stabilize blood sugar levels and avoid post-meal spikes for diabetics and non-diabetics alike.

Blood sugar spikes are normally associated with diabetes, but the truth is that anyone can experience high glucose levels after consuming a high carbohydrate meal (5). For most people, your body responds by releasing insulin to turn the glucose into energy (6). Individuals with type 1 diabetes are unable to produce insulin, while those with type 2 diabetes are resistant to the insulin produced. Both of these conditions result in hyperglycemia.

Hyperglycemia occurs when blood sugar remains high over time (not just a short-lived spike after a meal). Causes of hyperglycemia include illness, infection, stress, certain medications, or not taking enough insulin.

On the other hand, symptoms of hyperglycemia include fatigue, nausea, vomiting, dry mouth, and increased thirst. Hyperglycemia is confirmed by a blood test if the glucose level measures over 240 mg/dl.

The Dangers of High Blood Sugar Levels

Hyperglycemia impairs your pancreas’ ability to make insulin. The organ then overcompensates and produces too much of the hormone. Eventually, the pancreas is permanently damaged can can’t produce insulin anymore (7).

Hyperglycemia also contributes to atherosclerosis, which increases your risk of kidney disease, kidney failure, stroke, heart attack, vision loss, weakened immune system, erectile dysfunction, nerve damage (neuropathy), and poor circulation to the legs and feet. Diabetic neuropathy and poor circulation can lead to foot infections that can go unnoticed. This can eventually cause permanent damage and, eventually, foot amputation.

17 Tips To Bring Blood Sugar Down Fast

Here are a few ways to stabilize blood sugar levels and avoid post-meal spikes for diabetics and non-diabetics alike.

Blood sugar spikes are normally associated with diabetes, but the truth is that anyone can experience high glucose levels after consuming a high carbohydrate meal (5). For most people, your body responds by releasing insulin to turn the glucose into energy (6). Individuals with type 1 diabetes are unable to produce insulin, while those with type 2 diabetes are resistant to the insulin produced. Both of these conditions result in hyperglycemia.

Hyperglycemia occurs when blood sugar remains high over time (not just a short-lived spike after a meal). Causes of hyperglycemia include illness, infection, stress, certain medications, or not taking enough insulin.

On the other hand, symptoms of hyperglycemia include fatigue, nausea, vomiting, dry mouth, and increased thirst. Hyperglycemia is confirmed by a blood test if the glucose level measures over 240 mg/dl.

The Dangers of High Blood Sugar Levels

Hyperglycemia impairs your pancreas’ ability to make insulin. The organ then overcompensates and produces too much of the hormone. Eventually, the pancreas is permanently damaged can can’t produce insulin anymore (7).

Hyperglycemia also contributes to atherosclerosis, which increases your risk of kidney disease, kidney failure, stroke, heart attack, vision loss, weakened immune system, erectile dysfunction, nerve damage (neuropathy), and poor circulation to the legs and feet. Diabetic neuropathy and poor circulation can lead to foot infections that can go unnoticed. This can eventually cause permanent damage and, eventually, foot amputation.

17 Tips To Bring Blood Sugar Down Fast

Here are a few ways to stabilize blood sugar levels and avoid post-meal spikes for diabetics and non-diabetics alike.

 Drink Vinegar

Vinegar, especially apple cider vinegar, is actually very good for you. Adding vinegar to your food seems to lower the glycemic index of the meal and/or increases your insulin sensitivity. When it comes to helping stabilize blood sugar levels, consuming vinegar with your meals results in a reduced blood glucose spike (18).

8. Choose Whole Grains

Whole grain foods from sources such as barley, rye, and oat bran contain a substance known as beta-glucan, a form of soluble fiber (19). Soluble fiber slows digestion, preventing blood sugar from spiking all at once (20). Whole grains should replace processed and refined grains (such as refine flour) and white rice. Just remember that whole grains are still a form of carbohydrate so they will still raise your glucose levels more than a non-carbohydrate food.

9. Eat Your Vegetables

Vegetables should be a staple in your diet –non-starchy vegetables, to be more specific (21). These vegetables are high in fiber and nutrients while being low in calories. Broccoli, cauliflower, peppers, beets, asparagus and all salad greens are just some examples of non-starchy vegetables. Aim for at least 3-5 servings every day, although more is best.

. Eat Regularly

While this may seem counterintuitive, eating at regular intervals throughout the day can be a very effective way of managing blood glucose levels (22). By making sure that you never get too hungry, you’re less likely to experience hypoglycemia and consume unhealthy, high glycemic index food to raise your glucose levels.

For best results, plan and prep your meals ahead of time so you’re always prepared.

11. Limit Carbs

Your blood sugar cannot spike without carbohydrates (23). If you want to keep your blood sugar levels low without a lot of medication (or any at all), then try a low-carb diet approach. These diets switch carbohydrates for healthy fats – think avocados, nut, and olive oil (24). There are a few different approaches to low-carb diets, and the most successful ones put your body into a state of healthy dietary ketosis (25).

12. Count Your Calories

Counting calories is more than a way to prevent weight gain. When you track your calories, just make sure to pay attention to the macronutrient contents. Macronutrients are proteins, carbohydrates, and fats (as well as fiber, even though it’s not technically a macronutrient). Micronutrient, on the other hand, are vitamins and minerals (26)

13. Go for Walks After Meals

Any kind of exercise performed after a meal will help burn off excess carbohydrates and lower blood glucose levels. You’re also putting the glucose to use as energy before it is stored as fat. Going for a walk after eating, for example, is a great way to prevent post-meal blood sugar spikes (27). If you are type 1 diabetic, be sure to check your urine for ketones in addition to testing blood sugar. High glucose levels (over 300) and the presence of ketones could cause blood sugar to increase with exercise.

14. Stop Eating Sweets

Candy, cookies, cakes – all of these usually have one thing in common: sugar. Sugar is one of the fastest and most dangerous ways to cause a blood sugar spike. In addition to spiking glucose, avoiding sugary foodshelps keep your waistline in check. Diabetic sweeteners may keep your blood sugar low, but they contribute to sugar cravings and can severely harm your body.

If you still need to satisfy your sweet tooth, try snacking on a handful of berries or make yourself a low-carb treat. If all else fails, try using peppermint oil to curb your craving.

15. Stay Hydrated

Believe it or not, dehydration can lead to blood sugar spikes. Dehydration causes the kidneys to retain fluid, so excess sugar isn’t flushed out of the body. Additionally, your liver responds to dehydration by releasing sugars into the bloodstream (28). Studies even show that individuals who remain well hydrated are less likely to experience hypergl16. Lose Excess Weight

Carrying excess body fat makes it harder for your body to use the insulin produced by your pancreas (30). Over time, this leads to insulin resistance and hyperglycemia. Weight loss, even just a few pounds or a few body fat percentage points, will improve blood glucose levels almost immediately.

17. Exercise Regularly

Exercise causes muscles to absorb and utilize glucose for energy, reducing blood sugar levels (31). Over time, working out increases insulin sensitivity, which not only helps prevent hyperglycemia but also type 2 diabetes. You should aim to engage in moderate- or high-intensity exercise several times per week, in addition to walking for up to 30 minutes after your meals daily.

The best part of every item in the above list is that none of them are particularly difficult, especially when making more than one change. Reducing carbohydrate intake, eating regularly, consuming high-fiber foods, and walking and exercising regularly will all lead to a better body composition. Having a healthy body composition reduces the risk of developing insulin resistance and type 2 diabetes.

Try making one or two small changes at first, and incorporate more of these tips over time. If you have a pre-existing medical issue, consult your physician before making drastic changes to your diet and/or lifestyle. Remember: you only get one body and one life, so take care of the former so you can enjoy the latter!

ycemia and develop insulin resistance or type 2 diabetes (29).