Exploring effective ways to balance blood sugar is essential. Maintaining a stable rate of blood sugar can avoid health problems effectively, like dizziness, anxiety, cravings, and the long-term risk of diabetes. This comprehensive guide will suggest the top 9 ways to balance blood sugar to reach an optimal physical and mental health condition.
Signs of High/Low Blood Sugar
Firstly, we need to identify the signs of blood sugar levels before delving deeper into ways to balance blood sugar. Various factors might cause low or high levels of blood sugar, namely overeating carbohydrates, lack of sleep, or taking steroids.
Signs of high blood sugar
- Excessive urination
- Heightened thirst
- Muscle weakness
- Frequent headaches
- Sudden weight loss
- Repeated infections
Signs of low blood sugar
- Cold sweats or clammy skin
- Restlessness
- Mood swings
- Dizziness
- Shakiness
- Feelings of unease
- Persistent headaches
9 Best Ways to Balance Blood Sugar
Take a look at these straightforward ways to balance blood sugar and enhance overall health now!
Do exercise regularly
According to Richter et al. (2021), in the Interactions Between Insulin and Exercise, regular exercise is one efficient way to balance blood sugar by increasing insulin sensitivity within the muscle. This allows glucose uptake and glycogen resynthesis after a workout, making regular exercise a core component of managing glucose and overall metabolic health.
Many choices, from light intensity to more difficulty, can be considered, such as normal walking, swimming, running, weightlifting, powerlifting, haft-squat, and more. However, carefully select the suitable one based on your current body's condition.
Control carb intake
Both fast and low carbs significantly influence blood sugar. Your body turns consumed carbohydrates into sugar, also referred to as glucose. After that, insulin helps utilize glucose by converting it into energy and delivering it to your cells.
But this won't happen if you consume more carbs, especially fast carbs and junk foods, or if you have problems with insulin function, leading to high blood sugar levels. The best way to balance blood sugar is to search for low-carb foods like leafy greens, avocados, sweet potatoes, nuts, and seeds.
Consume more fiber
Eating more fiber is one of the effective ways to balance blood sugar rates by reducing glucose absorption into the bloodstream. Referring to fiber-rich foods like veggies, fruits, and whole grains might avoid sharp rises in blood sugar and facilitate overall glycemic control.
You can incorporate the high-fiber options above into your diet to create a stable sugar level during the day and help long-term metabolic health. UCSF Health recommends consuming 25-30 grams of dietary fiber daily, with about 6 to 8 grams of that being soluble fiber.
Have a lot of drinks
Hydration is one of the easiest ways to balance blood sugar. Drinking enough water throughout the day helps your body regulate blood sugar easily. You should select pure water, tea, or noncaloric beverages to improve the flushing of excess glucose from the bloodstream. This also helps prevent dehydration, which can otherwise exacerbate blood sugar imbalances.
Consider using herbal extracts
Cinnamon, fenugreek, ginseng, and green tea are some of the herbal extracts that may contribute positively to maintaining blood sugar levels balanced. Cinnamons and fenugreek also possess abilities to shine insulin sensitivity, while ginseng can improve overall metabolic function.
Nie et al. (2021) linked green tea to a 10% lower chance of death from type 2 diabetes in Chinese adults. You can refer to EG3G green tea extract from STAARLABS for outstanding results in maintaining blood sugar levels.
Before attempting a new dietary supplement, consult with a healthcare practitioner, especially if you are using drugs or have a medical condition.
Take supplement nutrients
Supplementation can fine-tune blood sugar management by adding specific nutrients, making it one of the effective ways to balance blood sugar. Chromium enhances insulin sensitivity and supports proper blood sugar regulation and overall metabolic health.
Incorporating the right supplements can be a game-changer for those looking to control their blood sugar naturally. Ultraburn, infused with chromium picolinate, is designed to support healthy glucose metabolism and enhance insulin sensitivity, making it an excellent addition to your daily routine.
For a more comprehensive approach, SLM+ offers a potent blend of berberine HCl, bitter melon fruit extract, and banaba leaf extract, all known for their powerful effects on blood sugar regulation.
Additionally, it is crucial to consult with a healthcare professional before starting new blood sugar balance supplements to ensure proper dosage and quality.
Sleep enough
Proper sleep is important in controlling diabetes, with most adults needing a minimum of seven hours per night. In contrast, lack of sleep can raise insulin resistance, increase hunger, and stimulate the desire for high-carb, sugary foods. It can also raise blood pressure, cause infections due to reduced immunity, and lead to feelings of depression and anxiety.
Manage stress
When you are unwell or emotionally strained, your body releases the stress hormone, which affects glucose levels. Activities such as exercising and relaxation can help manage stress and reduce sugar levels.
Monitor blood sugar levels
You can monitor your blood sugar at home with a portable glucometer and discuss this method with your doctor. Tracking your sugar levels helps you adjust meals or medications and understand your body's response to different foods. Regular monitoring, including before and after meals or exercise, is one of the effective ways to balance blood sugar. Use this information to make small adjustments, such as swapping starchy sides for non-starchy vegetables, rather than avoiding your favorite meals.
Achieve Better Health with STAARLABS
There are many ways to balance blood sugar effectively, such as regulating carbohydrates, increasing fiber consumption, drinking a lot of water, and using herbal extracts. Follow these strategies to improve your glucose control and overall health. Visit STAARLABS to control blood sugar levels.
FAQs
1. What is the fastest way to balance blood sugar?
Fast-acting insulin is the quickest way to lower blood sugar. Exercise is an additional and effective approach. However, you should seek help from the hospital or health professional.
2. What are the 5 worst foods for blood sugar?
Here are the 5 worst foods that increase your blood sugar dramatically:
- Hot dogs: Includes a lot of saturated fat and sodium.
- Pre-packaged lunch meat: Often high in saturated fat and salt.
- Sweetened cereals: Offers a high level of sugar and low in fiber; choose whole grains instead.
- Pancake syrup: They contain excessive amounts of sugar and carbohydrates, which are poor nutrients.
- Sherbet: Typically has more carbs than ice cream.
It's water. Because it is sugar-free, it does not raise blood sugar levels, making it an excellent choice before sleeping.
