Post Time: 2025-09-01
Regaining Control of Your Blood Sugar: A Guide to Natural Management
When it comes to managing blood sugar levels, medication is often considered a last resort. However, there are several lifestyle changes and natural remedies that can help reduce blood sugar levels without the need for pharmaceuticals.
Understanding Normal Blood Sugar Ranges
Before we dive into ways of reducing blood sugar levels, it's essential to understand what constitutes normal ranges. For adults, the American Diabetes Association recommends a fasting glucose level below 100 mg/dL and a post-meal glucose level below 140 mg/dL. However, these numbers can vary depending on factors such as age, weight, and overall health.
The Role of Diet in Blood Sugar Management
Diet plays a crucial role in blood sugar management. Consuming foods that are high in fiber, protein, and healthy fats can help slow down the digestion process and prevent sudden spikes in blood glucose levels. Some examples of such foods include leafy greens like spinach and kale, whole grains like brown rice and quinoa, lean proteins like chicken and fish, and avocados.
Exercise: A Natural Way to Reduce Blood Sugar Levels
Regular exercise is another effective way to reduce blood sugar levels without medication. Physical activity helps improve insulin sensitivity, allowing glucose to enter cells more efficiently. Aim for at least 150 minutes of moderate-intensity aerobic exercises or 75 minutes of vigorous-intensity aerobic exercises per week.
Stress Management: A Critical Aspect of Blood Sugar Control
Chronic stress can have a significant impact on blood sugar levels by raising cortisol levels, which in turn increase glucose production in the liver. Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises to help manage your stress levels.
The Importance of Sleep in Regulating Blood Sugar Levels
Poor sleep quality and duration can disrupt insulin sensitivity, leading to higher blood sugar levels. Aim for 7-8 hours of uninterrupted sleep each night and establish a consistent sleep schedule to regulate your body's internal clock.
Supplements that Support Healthy Blood Sugar Levels
Certain supplements like chromium, cinnamon, and berberine have been shown to improve insulin sensitivity and reduce blood sugar levels. However, always consult with a healthcare professional before adding any new supplements to your regimen.
In this ‘Alcoholic Drinks’ Series, I want to see how popular spirits & cocktails such as whiskey, vodka, beer, wine, gin & tonic etc. impact my blood sugar, so that I can make more informed decisions. This series has no intention of promoting alcohol consumption. My personal opinion is that alcohol should be avoided by everyone. . This series is a part of The Sugar Spike Show, a 1 minute episode show on reels & shorts, where I show the impact of popular foods & drinks can high blood sugar cause insomnia on my blood sugar and find ways to reduce the spike. My aim is to develop habits to stay within a normal sugar range as much as possible and share my experiences along the blood sugar drops when i lay down way. . Why I’m doing this: Research today shows that high blood sugar variability in the long term can lead a vast variety of health issues including weight gain (See the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder & Jessie Inchauspé etc). . My personal aim: 1. Blood sugar increase after eating = 30mg/dl or lower 2. Maximum blood sugar level after eating = 140mg/dl 3. Range = Be within 70-120mg/dl for 90% of the day Source: - . Please also note: - I am not a doctor & this is not medical advice - I’m not a diabetic, or even a pre-diabetic - These are my continuous glucose monitor readings (CGM), and everyone's readings can be different. In my experience, the readings can change by 10-20% even if I try the what is the ideal blood sugar level same food item on another day - Ideally each person should test foods on themselves to see how their body reacts - In addition to glucose spikes, calories & quality of ingredients also matter - Sensor I use: Abbott Freestyle Libre . The Sugar Spike Show - Enjoy! . #thesugarspikeshow #sugarspikeshow #weightloss #healthyfood #healthylifestyle #diabetes #shorts