10 Proven Ways to Lower Your Blood Sugar Levels

Maintaining a healthy blood sugar level is crucial for overall health, and it's not just about managing diabetes. High blood sugar levels can lead to various complications, including cardiovascular disease, kidney damage, and nerve damage.

Understanding the Causes of Fluctuating Blood Sugar

Blood sugar fluctuations are often caused by factors such as poor diet, lack of physical activity, stress, sleep deprivation, and certain medical conditions like polycystic ovary syndrome (PCOS). When we eat high-carb foods or consume too much sugar, our bodies produce more insulin to help cells absorb glucose. If the body becomes resistant to insulin over time due to a combination of these factors, it can lead to fluctuations in blood sugar levels.

The Role of Diet blood sugar drops in morning in Maintaining Healthy Blood Sugar Levels

Diet plays a significant role in managing blood sugar levels. Incorporating foods that are rich in fiber, protein, and healthy fats can help stabilize blood sugar spikes after meals. Fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts slow down the absorption of glucose into the bloodstream. Examples include oatmeal with fruit or a salad with lean chicken.

The Importance of Regular Exercise in Lowering Blood Sugar Levels

Regular physical activity helps lower blood sugar levels by making cells more sensitive to insulin. blood sugar level 258 Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week. Incorporating strength training exercises into your routine can also improve muscle mass and bone density.

Managing Blood Sugar with Stress-Reducing Techniques

Stress is known to raise blood sugar levels due to the release of stress hormones like cortisol and adrenaline. Practicing relaxation techniques such as yoga, meditation, or deep breathing exercises can help manage stress. Getting enough sleep (7-8 hours for adults) also helps regulate blood sugar levels.

Monitoring Blood Sugar Levels: The Key to Effective Management

Regularly monitoring your blood glucose levels is crucial in managing them effectively. Use a glucometer at home and track the readings, including time of day, food intake, physical activity level, stress levels, sleep quality. Identify patterns or correlations between these factors and adjust accordingly.

Getting Enough Sleep: The Secret to Regulating Blood Sugar Levels

Sleep deprivation can lead to elevated blood sugar levels due to hormonal imbalances that occur when we don't get enough rest. blood sugar meters no pricking Lack of sleep increases cortisol production, which in turn raises insulin resistance leading to high blood glucose levels.

By incorporating these healthy habits into your lifestyle and making necessary adjustments based on personal monitoring data, you can take control of managing your blood sugar level instrument for measuring blood sugar for better overall health outcomes.

Melatonin isn't just a sleep hormone. In its role as a regulator of circadian rhythm, it regulates over 500 genes. One of the important functions emerging evidence suggests it plays is in the regulation of insulin production in the pancreas, where it binds to receptors and signals the temporary (overnight) suppression of insulin production. This wasn’t a problem in our pre-industrial past, but in today’s environment of 24-hour food availability, it can have far-reaching effects on health. When food consumption regularly occurs outside normal daylight hours, the risk of hyperglycemia – higher than optimal blood glucose levels – increases. Chronic exposure to elevated glucose increases our risk of developing diabetes and other metabolic disorders. But, over time, elevated blood sugar - even within just high normal ranges - has an association with brain volume losses in the hippocampus and the amygdala, areas involved in memory and cognition. ▶︎ FoundMyFitness Episode Page (with show notes): ▶︎ Interview with Dr. Satchin Panda: ▶︎ Featured episode highlight: ▶︎ Support future FoundMyFitness episodes: About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition. It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach. Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com #melatonin #circadianrhythm #insulin