How to Lower Your Blood Sugar Naturally
Lowering your blood sugar is important to avoid pre-diabetes, diabetes, insulin resistance and overweight issues. Lowering your blood sugar naturally keeps your health vital and strong.
Here’s how it works: You eat something and the stomach and intestines breaks the food down into glucose. The cells need glucose for energy, but for the cells to be able to use glucose they also need insulin which the pancreas emits in the response to glucose.
The body, however, can become resistant to using the insulin if there are certain factors occurring, in particular, excess fat. So the glucose stays in the blood, which makes the pancreas secrete more insulin. Eventually, the pancreas gets tired, very tired and gives up. That’s when pre-diabetes becomes diabetes. What a bummer.
Keeping glucose sugar levels balanced also helps promote weight loss as having low blood sugar (hypoglycemia) will trigger binge eating, which causes the rebound effect of high blood sugar or glucose. The body will rapidly store this high blood sugar as fat.
With a few tricks up your sleeve, you can easily control your glucose levels and avoid more serious health problems.
Ready? Read on!
Note: In 2017 my health care provider said I had metabolic syndrome and was prediabetic. I gave myself 6 months to turn it around naturally and, if not successful, I was going to go with allopathic medicines. This lens shares what I did to turn it around permanently. These are tools that helped me but are not meant to replace the care of your medical provider.
All About High Blood Sugar
Hyperglycemia versus hypoglycemia
High blood sugar is called hyperglycemia versus low-level blood sugar which is called hypoglycemia.
Blood sugar levels are considered high when they’re above 110 mg/dl first thing in the morning (assuming you weren’t midnight snacking). You can get a simple kit to monitor your blood sugar and find out what foods might be affecting you negatively and what your fasting blood glucose level is.
Besides high blood sugar making you feel wonky, it can negatively affect many organs over a longer period of time.
Hyperglycemia can cause damage to the vessels that supply blood to vital organs, which can increase the risk of heart disease and stroke, kidney disease, vision problems, and nerve problems.
In this site, natural solutions to balancing or lowering blood sugar are listed with explanations following. These are tried and true solutions and extremely powerful. If you get overwhelmed by all the information, start with exercise and getting processed grains and sugar out of your diet. Then add some supplements, some sweeteners that are okay, and start eating Chia seeds! Finally, add some “tricks” for those special times when you’ve had sugar (i.e. the herb supplement called Salacia) To your health!
Blood Sugar Level Chart
Do you know where your blood sugar should be? Here are some ranges (but always check with your health provider as well):
- Before breakfast, your levels should be between 80 and 120. This is considered to be a healthy range.
- Before meals, your levels should also be between 80 and 120.
- Two hours after you eat meals, your levels should be 170 or less.
- Before you go to bed, it is ideal to be between 100 and 140.
- While fasting, it is ideal that you stay in the 70 to 100 range.
Lower Your Glucose Fast
Your Muscles Are Glucose Burners
Get Your Muscles Involved
Burn, Baby, Burn!
Americans are the biggest consumers in the world, muscles are the glucose consumer equivalent. Getting physically active is one of the easiest ways to use up glucose and “force” the body out of insulin resistance. Exercise vigorously for 20-30 minutes a day to get optimal benefits.
Get Up Off of That Couch!
Take a dance class to burn glucose
You gotta love Zumba!
Natural Ways To Lower Your Blood Sugar
Eat small, eat often.
No Highs Or Lows:
Keep Your Blood Sugar Even
Eat small amounts throughout the day
The body does much better eating smaller amounts of food, more often throughout the day. It’s easier on the intestines, the pancreas, and the digestive enzymes.
Depending on your caloric intake you could eat 4-6 meals, of 400-600 calories each. Eat at least every four hours.
Also, increase your water. Being chronically dehydrated is hard on the blood, the carrier of not only the blood sugar but also insulin itself.
Lower Blood Sugar by Getting Rid of Belly Fat
Belly Fat, Stress, and Insulin Resistance
Belly fat increases heart disease and insulin resistance. It is particularly hard to get rid of by women in their menopause years. Insulin resistance means that the blood sugar stays in the blood instead of getting into the tissue cells.
Belly fat can increase dramatically under acute and chronic high stress because of the hormone release of cortisol from the adrenals. Exercise helps reduce stress levels as does massage, meditation, yoga, relaxing baths, etc.
The recommended waist measurement for men is less than 40 inches and for women, less than 35 inches.
Foods that Lower Blood Sugar
Low glycemic foods, the right sweets, and food combinations are the tricks.
The Power of Chia Seeds for Lowering Blood Sugar
A Chia Seed Recipe for Your Optimal Health
The following recipe is a fantastic way to start the day. Chia Seeds are a superfood when it comes to health benefits. Along with balancing your blood sugar, it will keep your blood sugar from spiking throughout the day. Chia is high in fiber, protein, boron, and magnesium. It’s also great for weight loss, your thyroid (which can affect your pancreas, if it’s not healthy) and intestinal regularity. You can throw 2 T of Chia in a smoothie but the following recipe makes a fantastic start to your day and takes just minutes to prepare. Chia Seeds are odorless and have no taste so plan on adding nuts and dried fruit to give the following a great flavor!
Pour about 1/2 Cup of boiling water over 2 Tablespoons of Chia Seeds and 2 Tablespoons of Hemp Seeds and let sit for 3-4 minutes.
Add 1 teaspoon coconut oil, coconut flakes, raw nuts such as cashews, dried fruit, yogurt and fresh fruit.
Lower Blood Sugar by Eating Low Glycemic Foods
Choosing the right foods can significantly lower your blood sugar
The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. Below is just a small list of foods to give you an idea of a low, medium and high GI. Stick to low and medium to keep your blood sugar down.
Less Than 50
Avocado < 15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peppers, all varieties <15
Snow peas <15
50 to 70
Canned kidney beans 52
Orange juice, not from concentrate 52
Sweet potato 54
Brown Rice 55
Sweet corn 55
Corn chips 72
Mashed potatoes 73
Bread stuffing mix 74
Cream of Wheat, instant 74
Graham crackers 74
French fries 76
Frozen waffles 76
Rice cakes 82
Lower Blood Sugar With The Right Sweets
Stevia, Agave, and Xylitol
Refined sugar and corn syrup dramatically increase your blood sugar, forcing the pancreas to secrete large amounts of insulin. The insulin tells the body to remove blood sugar fast (where it is stored as fat) which then causes a dramatic drop in blood sugar. Eventually, the pancreas can’t create insulin (diabetes) or the body becomes insulin resistant (like the boy who called wolf, too many times).
- Read food labels…many foods have added sugars and corn syrup. The less processed your foods the better to avoid these traps.
- There are sweeteners that can be used that don’t dramatically increase the blood glucose level. Some have additional health benefits as well.
Food Combinations that Can Lower Blood Sugar
Fiber and Protein to Lower Your Blood Sugar
Foods that quickly raise the blood sugar levels are refined foods, primarily white sugar and flour. But any food that converts rapidly into glucose will cause a sudden leap in glucose or blood sugar levels including juice, and refined breakfast cereals.
Which brings us to the first food friend:
Fiber: Eat foods high in fiber including apples, oatmeal, whole, unrefined grains, bulky vegetables, nuts, and seeds. Take a digestive aid such as Zypan (made by Standard Process), if your digestive system has a hard time digesting lots of fiber and wants to make gas instead.
Protein: If you just can’t resist that Krispy Kreme donut, eat it with a slice of cheese or a hard-boiled egg. The protein will slow the break down of the carbohydrates into glucose. Not recommended for cheating every day, but it can help you cheat once in a while!
Almonds…A Very Good Friend Indeed
Fiber AND Protein
Eat between meals to keep blood sugar balanced.
Avoid Insulin Resistance
Get your cholesterol in right balance and check your thyroid.
Metabolic Syndrome and How It Relates to Your Blood Sugar
A precursor to insulin resistance
Lots have been written about cholesterol and its effect on the blood vessels if certain cholesterol is too high (while others are too low). HDL is the “good” cholesterol and triglycerides are bad.
High cholesterol (of the bad sort) is part of a group of symptoms that together have been labeled metabolic syndrome. This condition is the precursor to heart disease and a host of other problems including diabetes.
Technically speaking, getting your cholesterol in right balance doesn’t really lower your blood sugar levels. It does speak to overall improved health and less likelihood of becoming insulin resistant (which does affect high blood sugar).
Chinese tonic herbs are very beneficial for helping the body to come into balance. Two, in particular, are “kings” when it comes to health benefits for the body including balancing cholesterol.
The Link Between High Blood Sugar and the Thyroid
Your Doctor Won’t Tell You This
There is a link between your thyroid and your pancreas. If your thyroid is not working properly, it can create a pancreatic imbalance which leads to insulin resistance in the body.
Get it checked and get the thyroid balanced. Women, as they age, seem to lose more of their thyroid capability.
A reader’s tip is to find a chiropractor who is a “functional endocrinologist.” They specialize in helping thyroid and pancreatic issues.
How to Lower Your Blood Sugar FAST
Two amazing plants to help you with blood sugar stabilizing
Two food/dietary supplements are stand out helpers in improving blood sugar levels.
Salacia: This ayurvedic herb from India helps normalize blood sugar and insulin levels, and supports healthy blood lipids. Salacia contains two potent alpha-glucosidase inhibitors that may help regulate carbohydrate-metabolic imbalances. Salacia will bring down glucose levels within 20 minutes after taking. It’s best to use this super helper as needed versus every day.
This wonderful tasting spice has been shown to lower fasting blood sugar levels AND balance cholesterol levels. A fabulous twofer! Cinnamon is recommended in amounts of 1 gram a day and if taken for 40 days will continue to promote benefits for an additional 20 days. One delicious way to take cinnamon is to make tea with cinnamon sticks (boiling 2-3 sticks in 4 cups of water for 20 minutes). Or just add it to oatmeal, smoothies, or cinnamon toast (use whole grain bread such as Ezekiel and one of the recommended sweeteners above).
If you’re not new to the problem of insulin intolerance and high blood sugar, you’ve probably learned a few tricks of your own. Please share those with us.