Post Time: 2025-09-01
High Blood Sugar: How to Lower It Quickly
High blood sugar, or hyperglycemia, is a common condition that affects millions of people worldwide, especially those with diabetes. It occurs when there is too much glucose in the blood, which can lead to various health issues if not managed effectively. Understanding how to lower high blood sugar quickly is crucial for maintaining overall health and preventing complications. This article will provide you with practical and actionable steps you can take to manage elevated blood glucose levels effectively.
What Causes High Blood Sugar?
Before delving into solutions, it's essential to understand what contributes to high blood sugar. Common causes include:
- Diet: Consuming foods high in carbohydrates and sugars can cause a rapid spike in blood sugar levels. This is especially true for refined carbs like white bread, pastries, and sugary drinks.
- Inactivity: Lack of physical activity can reduce the body's ability to use glucose, leading to higher levels of sugar in the blood.
- Stress: Stress hormones can impact how insulin works, resulting in elevated blood sugar.
- Illness: Infections and other illnesses can cause an increase in blood sugar due to the body's stress response and changes in hormones.
- Medications: Some medications, like corticosteroids, can increase blood sugar levels.
- Insufficient Insulin: In people with diabetes, not taking enough insulin or oral medications can lead to hyperglycemia.
Understanding these triggers helps in proactively managing blood glucose levels. Now, let’s move into how to tackle the issue when you are experiencing high blood sugar.
Quick and Effective Strategies to Lower High Blood Sugar
When you notice that your blood sugar is high, it's essential to act quickly and safely. Here’s a breakdown of actionable steps:
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Drink Plenty of Water: Dehydration can concentrate the glucose in your blood. Drinking water helps to dilute the sugar and encourages the kidneys to flush out excess glucose through urine. A study published in the Diabetes Care journal highlighted the benefits of increased water intake in regulating blood sugar levels. Aim for at least 8-10 glasses of water per day, and more when you're experiencing hyperglycemia.
Type of Drink Impact on Blood Sugar Notes Water Lowers Best for hydration and glucose regulation Sugar-free beverages Minimal Impact Should be consumed in moderation Sugary beverages Raises Should be avoided during hyperglycemia Diet Soda Low Impact, some evidence of metabolic effects Moderate consumption advisable -
Engage in Light Exercise: Physical activity helps muscles utilize glucose for energy, thus lowering blood sugar. A brisk walk for 15-20 minutes can be very effective. However, if your blood sugar is extremely high (above 250 mg/dL) and you have ketones, it's important to avoid vigorous exercise, as it can worsen the condition and can be dangerous. Always consult with your doctor if you are unsure about the right level of exercise during hyperglycemia. For mild to moderate high blood sugar, here are some light exercise options:
- Brisk Walking: A moderate-paced walk to elevate your heart rate gently.
- Gentle Cycling: Stationary or outdoor cycling to engage your muscles.
- Swimming: Low-impact exercise that's easy on joints.
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Administer Insulin (if prescribed): If you have diabetes, following your doctor's prescribed insulin dosage is essential for lowering blood sugar. Use a rapid-acting insulin when needed, and carefully monitor your levels after taking medication. Note that proper insulin timing is just as crucial. It is important to monitor how the insulin affects your body, and keep log of it with the prescribed blood sugar monitoring device. This will help your doctor to properly monitor your glucose levels and provide personalized advice.
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Monitor Blood Sugar Levels Frequently: Use a glucose meter to track your blood sugar levels frequently. Regular monitoring helps you understand how quickly your levels are changing. It's a powerful feedback mechanism and it allows you to make immediate adjustments if required. If your blood sugar remains high even after taking steps to bring it down, you should seek medical help.
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Check Ketone Levels (if applicable): If you have type 1 diabetes or have very high blood sugar (often above 250 mg/dL) check your urine for ketones. The presence of ketones means your body isn’t getting enough insulin and is burning fat for energy, which can be dangerous. If your ketone levels are high, seek medical advice immediately.
Long-term Strategies for Managing Blood Sugar Levels
While the above steps help in the short-term, it’s equally important to incorporate sustainable lifestyle habits for long-term management of blood sugar.
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Follow a Balanced Diet:
- Focus on whole foods: Prioritize fresh vegetables, fruits, whole grains, and lean proteins. These provide sustained energy and keep blood sugar stable. A diet rich in fiber (which can be found in whole grains, beans and some fruit and veggies), can be especially helpful, as fiber slows down the absorption of sugar into the bloodstream.
- Limit Sugary and Processed Foods: Reduce the consumption of refined carbohydrates, sugary drinks, and processed foods, as they can lead to rapid spikes in blood sugar levels.
- Be aware of portion sizes: Overeating, even of healthy foods, can still lead to increased glucose levels.
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Regular Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise each week. Aim for consistency and find activities you enjoy. According to the American Diabetes Association, consistent physical activity significantly improves blood sugar control and insulin sensitivity. Regular movement can help you use insulin more efficiently, reduce your risk of high blood sugar, and it also contributes to weight management, which is essential for overall diabetes management.
Exercise Type Intensity Duration per Session Frequency per Week Brisk Walking Moderate 30 minutes 5+ days Cycling Moderate 30 minutes 3-5 days Swimming Moderate to Vigorous 30 minutes 3-5 days Strength Training Moderate 20-30 minutes 2-3 days -
Stress Management: Practice relaxation techniques such as meditation, yoga, or deep breathing exercises. Chronic stress can increase blood sugar levels by triggering the release of stress hormones. Mindfulness-based stress reduction (MBSR) has been shown to have a positive impact on blood glucose levels and overall well-being.
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Medication Management: If you have been diagnosed with diabetes, take your medication as prescribed. It is essential to have a continuous communication and be proactive with your doctor in regards to your medication regimen. Be sure to understand any side effects that come with it, and when it is best to take them for maximum effect. Never alter dosages without the direction of your health professional.
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Get Adequate Sleep: Lack of sleep can affect insulin sensitivity and lead to higher blood sugar levels. Aim for 7-8 hours of quality sleep each night. Research in the Journal of Clinical Endocrinology & Metabolism demonstrates a strong link between sleep deprivation and impaired glucose tolerance. Improving sleep quality can positively impact glucose management.
When to Seek Medical Help
Although many instances of high blood sugar can be managed effectively at home with the right strategies, it’s important to seek immediate medical attention if you experience any of the following:
- Extremely High Blood Sugar: Blood sugar readings consistently above 300 mg/dL.
- Ketones in Urine: Indicative of diabetic ketoacidosis, a medical emergency.
- Symptoms of severe hyperglycemia: These include excessive thirst, frequent urination, fatigue, blurry vision, confusion, or nausea.
- Persistent high blood sugar: If your blood sugar is not lowering despite at-home management, you need professional medical help.
In summary, effectively lowering high blood sugar requires both immediate actions and long-term lifestyle changes. Understanding the causes, and implementing strategies such as increased water intake, regular exercise, a balanced diet and adherence to medication (if prescribed), along with regular blood sugar monitoring and stress management, you can have greater control over your blood sugar levels. By following this guide you can ensure better overall health and well-being.
Can combining early time-restricted eating with daily caloric restriction supercharge your blood sugar control? In this episode, I dive into a recent study by Zaman and colleagues that compared the effects of early time-restricted eating + calorie restriction & calorie restriction alone on continuous glucose levels in obese adults. The findings may surprise you and reshape your approach to optimizing metabolic health. Discover: • oranges and blood sugar The critical importance of maintaining stable blood glucose levels • Surprising results on the impact of adding eTRE to DCR • Key factors to focus on for improving blood sugar control • Insights on the role of calorie restriction and weight loss • Practical tips for finding a sustainable approach that works for you Get my weekly newsletter ( - Adaptation Book Erik for your next event ( Start AIM7 for Free ( Paper: blood sugar after 36 hour fast The effects of early time restricted eating plus daily caloric restriction compared to daily caloric restriction alone on continuous glucose levels ( Quotable moments: "Maintaining a stable blood glucose level is critical for your heart and vascular system. It prevents nerve damage, vision problems, and chronically elevated blood sugar can negatively impact brain function, crush your energy levels, and make you really moody." - Dr. Erik Korem "When the researchers analyzed the data, they found there were no significant differences between the two groups in terms of changes in average glucose low blood sugar symtoms levels, glucose variability, or insulin sensitivity over 12 weeks." - Dr. Erik Korem "If you need to lose weight, start with a calorie deficit. And then if eating in a condensed timeframe helps you control your appetite, helps you put some guardrails up, or helps with not having low HRV at night and having an elevated heart rate, then do it." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - Twitter - LinkedIn - Facebook - Website - Newsletter - See omnystudio.com/listener ( for privacy information.