Rapid increase in blood sugar level, also called hyperglycemia, usually occurs when your body has low amounts of insulin or cannot use the produced insulin properly. This problem is generally linked with further problems such as prediabetes and diabetes. If not treated on time, it can lead to increased headaches, urinary frequency and fatigue.
Also Read: Everything you need to know about Diabetes
To know how to lower your blood sugar level at home, continue reading below.
Some changes in lifestyle, eating habits and exercise routines are listed below to treat this problem on time.
To reduce the blood sugars naturally, a routine combining regular low to moderate-intensity exercise (eg: brisk walking) with a balanced diet can be of extreme help. Foods that have high fiber content such as fruits, vegetables, and whole grains along with complex carbohydrates provide release of energy that is sustainable and prevent sudden spikes that can cause crashes in blood glucose and insulin levels.
Keeping a check on refined and processed food is also beneficial.
- Exercising is must
To increase your insulin sensitivity while managing your weight, being active and exercising daily can be of great help. An increase in insulin sensitivity eventually helps your cells to use the sugar in your bloodstream more efficiently and thus there is less chance of a spike in blood sugar level. Other exercises like brisk walking, running, dancing or resistance exercises can be adopted in your routine.
You can start with a 10-minute exercise session at least three times a day for five days a week, and increase it later as it suits you.
- Regulate the intake of carbs
According to the Centers for Disease Control and Prevention, diabetics should limit their carb intake to 200-245 grams per day. Consumption of too many carbs can elevate your blood sugar levels, especially in diabetic patients as your body fails to break down excess carbs into sugars, and insulin is not able to store it for energy. Opt for whole grains in alternative to processed and refined carbs.
- Keep hydrating
Drinking water helps in flushing out the excess sugar from your body with the help of urine which lowers your blood sugar. It rehydrates your blood and reduces the risk of developing diabetes. Staying hydrated also prevents dehydration. So keep a distance from sugar-loaded beverages and drink plenty of water regularly, especially if you are diabetic.
- Increase the portion of fibre rich food in meals
According to studies, the occurrence of type-2 diabetes can be lowered by 15-19 percent by maintaining a high-fiber diet. Increasing the portion of more fiber-rich foods like vegetables, legumes, fruits, and whole grains in your meals can slow down the absorption of sugar and help to stabilize your blood sugar levels.
Another research stated that women should consume 25 grams of fiber while men should consume 35 grams daily.
- Good Sleep Schedule
According to the National Sleep Foundation, adults must get at least seven-eight hours of good quality sleep every night. Lack of sleep increases your cortisol levels which can lead to increased blood sugar levels.
Poor sleep schedules can also affect insulin sensitivity in diabetic patients. It also increases the risk of type-2 diabetes, and heart diseases, and promotes unhealthy weight gain.