Are you concerned about your blood sugar levels? You're not alone. With symptoms of high blood sugar impacting many individuals, it's crucial to stay informed and take action. In this comprehensive guide, we'll explore 15 strategies to help you lower your blood sugar and maintain a healthy lifestyle. We'll cover nutrition, fitness, mental health, and lifestyle tips, all backed by reputable scientific research. Let's dive in and take control of your glucose levels!
Incorporate a Balanced Diet
A balanced diet plays a pivotal role in managing your blood sugar levels. Focus on consuming whole foods rich in fibre, lean proteins, and healthy fats. Foods with a low glycaemic index (GI) help regulate blood sugar levels by releasing glucose slowly into the bloodstream [1]. Examples of low GI foods include whole grains, legumes, and non-starchy vegetables. Avoid refined carbohydrates and sugary foods, as they can cause spikes in blood sugar levels. Check out this helpful list of low GI foods here.
Portion Control is Key
Watching your portion sizes can prevent blood sugar fluctuations. Overeating, even healthy foods, can cause high blood sugar levels. The British Dietetic Association recommends using their "Eatwell Guide" to help you understand the ideal portion sizes for different food groups. It's also helpful to use smaller plates and be mindful of serving sizes when eating out. To learn more about portion control, take a look at the free portion guides available here .
Stay Hydrated
Drinking enough water is vital for overall health and can assist in regulating blood sugar levels. Research shows that proper hydration can help your kidneys flush out excess glucose through urine [2]. Aim for at least 8 glasses of water per day, as recommended by the NHS [3] but make sure to avoid sugary drinks, as they can contribute to high blood sugar levels.
Exercise Regularly
Regular physical activity is crucial for managing blood sugar levels. Exercise helps your muscles use glucose, reducing high blood sugar levels. The NHS advises adults to engage in at least 150 minutes of moderate-intensity aerobic activity per week [4]. Incorporate a mix of cardio, strength training, and flexibility exercises into your routine to keep things interesting.
Monitor Blood Sugar Levels
Monitoring your blood sugar levels is essential for understanding how different factors affect your glucose levels. Regular testing can also help you make informed decisions about your diet, exercise, and medication. You can consult your GP to determine the best monitoring schedule for your needs. Check out this guide on how to monitor your blood sugar levels effectively.
Get Adequate Sleep
Lack of sleep can impact your blood sugar levels and insulin sensitivity. Research shows that poor sleep can increase the risk of developing type 2 diabetes [5]. Aim for 7-9 hours of sleep per night, as recommended by the National Sleep Foundation [6]. Establishing a consistent sleep schedule and creating a relaxing bedtime routine will also improve sleep quality. Want more actionable tips? Have a look at our article on how to get a good nights sleep.
Manage Stress
Stress can lead to high blood sugar levels by triggering the release of stress hormones like cortisol [7]. Practise stress-reducing techniques like meditation, deep breathing, or yoga to help manage your glucose levels. Cognitive-behavioural therapy (CBT) has also been shown to improve blood sugar control in individuals with type 2 diabetes [8]. For better blood sugar control, explore these stress management techniques by the NHS.
Limit Alcohol Consumption
Excessive alcohol intake can cause fluctuations in blood sugar levels. While moderate alcohol consumption may have a minimal effect on blood sugar levels, it's essential to limit your intake[9]. The NHS recommends that adults should not regularly drink more than 14 units of alcohol per week [10]. For reference, this is equivalent to 6 pints of average-strength beer or 10 small glasses of wine.
Quit Smoking
Giving up smoking is essential for better blood sugar control, as smoking can negatively impact your glucose levels and heighten the risk of diabetes complications [11]. By quitting smoking, you'll improve your overall health and glucose management. If you're looking for support and resources to help you quit smoking, the NHS Smokefree website offers valuable guidance.
Add Cinnamon to Your Diet
Cinnamon is not only a delightful spice but also comes with potential blood sugar-lowering benefits. Research indicates that cinnamon may enhance insulin sensitivity, subsequently helping in reducing blood sugar levels [12]. To make the most of cinnamon's benefits, try incorporating it into your diet by sprinkling it on oatmeal, adding it to smoothies, or using it to flavour savoury dishes.
Consume Vinegar
Vinegar, especially apple cider vinegar, has been associated with lowering blood sugar levels. Scientific studies reveal that vinegar can enhance insulin sensitivity, ultimately reducing blood sugar spikes after meals [13]. To incorporate vinegar into your diet, try using it in salad dressings or experimenting with recipes that call for this tangy ingredient.
Include Magnesium-Rich Foods
Magnesium is an essential mineral that plays a critical role in blood sugar regulation. Studies have shown that low magnesium levels may be connected to an increased risk of developing type 2 diabetes [14]. Incorporate magnesium-rich foods into your diet, such as dark leafy greens, nuts, seeds, and whole grains.
Practise Mindful Eating
Mindful eating is a powerful approach to help you tune into your hunger and satiety cues, preventing overeating and maintaining stable blood sugar levels. By practising techniques like eating slowly, savouring each bite, and eliminating distractions during meals, you can develop a healthier relationship with food. To learn more about mindful eating, check out our article.
Add Fenugreek to Your Diet
Fenugreek is a versatile herb with potential blood sugar-lowering properties. Research suggests that fenugreek may improve glucose levels by decelerating carbohydrate digestion and absorption [15]. To add fenugreek into your diet, try using the seeds in your cooking or taking it as a supplement.
Prioritise Regular Check-ups
Regular healthcare check-ups are a vital aspect of monitoring and managing your blood sugar levels. Your GP can assess your glucose control, adjust medications, and provide personalised advice to help you improve blood sugar management [16]. Keep up with regular appointments with your primary healthcare provider to stay on track with your blood sugar goals.