Cancel Continue. Drink plenty of water or bloodd fluids while exercising. Minus Related Pages. Speak with your doctor to see if you should have a kit. Some carbs are better for you than others.

Improving blood sugar -

All kinds of fiber are good for the body, but soluble fiber is best for improving blood sugar control. High fiber diets also help manage type 1 diabetes by helping the body regulate blood sugar.

High fiber foods include fruit, vegetables, beans, and whole grains. Drink plenty of water Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best.

Sugary drinks elevate blood sugar by raising it even more. Eat moderate portions Portion control helps reduce the calories you eat, which helps you maintain a moderate weight.

Controlling your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes. Manage your stress Stress also affects blood sugar levels. Exercise, relaxation techniques, and meditation can help to reduce stress and blood sugar levels. The plate method helps you eat a healthy balance of foods and control portion sizes.

Use a 9-inch plate. Fill half of the plate with nonstarchy vegetables. Examples include lettuce, cucumbers, broccoli, tomatoes and green beans. Divide the other half of the plate into two smaller, equal sections. You might hear these smaller sections called quarters.

In one quarter of the plate, place a lean protein. Examples include fish, beans, eggs, and lean meat and poultry. On the other quarter, place healthy carbohydrates such as fruits and whole grains.

Be mindful of portion sizes. Learn what portion size is right for each type of food. Everyday objects can help you remember. For example, one serving of meat or poultry is about the size of a deck of cards.

A serving of cheese is about the size of six grapes. And a serving of cooked pasta or rice is about the size of a fist. You also can use measuring cups or a scale to help make sure you get the right portion sizes.

Balance your meals and medicines. If you take diabetes medicine, it's important to balance what you eat and drink with your medicine. Too little food in proportion to your diabetes medicine — especially insulin — can lead to dangerously low blood sugar.

This is called hypoglycemia. Too much food may cause your blood sugar level to climb too high. This is called hyperglycemia. Talk to your diabetes health care team about how to best coordinate meal and medicine schedules. Limit sugary drinks. Sugar-sweetened drinks tend to be high in calories and low in nutrition.

They also cause blood sugar to rise quickly. So it's best to limit these types of drinks if you have diabetes. The exception is if you have a low blood sugar level.

Sugary drinks can be used to quickly raise blood sugar that is too low. These drinks include regular soda, juice and sports drinks. Exercise is another important part of managing diabetes. When you move and get active, your muscles use blood sugar for energy. Regular physical activity also helps your body use insulin better.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities can improve your blood sugar level.

Light activities include housework, gardening and walking. Talk to your healthcare professional about an exercise plan. Ask your healthcare professional what type of exercise is right for you.

In general, most adults should get at least minutes a week of moderate aerobic activity. That includes activities that get the heart pumping, such as walking, biking and swimming. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week. Most adults also should aim to do strength-building exercise 2 to 3 times a week.

If you haven't been active for a long time, your healthcare professional may want to check your overall health first. Then the right balance of aerobic and muscle-strengthening exercise can be recommended. Keep an exercise schedule. Ask your healthcare professional about the best time of day for you to exercise.

That way, your workout routine is aligned with your meal and medicine schedules. Know your numbers. Talk with your healthcare professional about what blood sugar levels are right for you before you start exercise. Check your blood sugar level. Also talk with your healthcare professional about your blood sugar testing needs.

If you don't take insulin or other diabetes medicines, you likely won't need to check your blood sugar before or during exercise. But if you take insulin or other diabetes medicines, testing is important.

Check your blood sugar before, during and after exercise. Many diabetes medicines lower blood sugar. So does exercise, and its effects can last up to a day later. The risk of low blood sugar is greater if the activity is new to you. The risk also is greater if you start to exercise at a more intense level.

Be aware of symptoms of low blood sugar. These include feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused. See if you need a snack. Have a small snack before you exercise if you use insulin and your blood sugar level is low.

The snack you have before exercise should contain about 15 to 30 grams of carbs. Or you could take 10 to 20 grams of glucose products. This helps prevent a low blood sugar level.

Stay hydrated. Drink plenty of water or other fluids while exercising. Dehydration can affect blood sugar levels. Be prepared. Always have a small snack, glucose tablets or glucose gel with you during exercise. You'll need a quick way to boost your blood sugar if it drops too low.

Carry medical identification too. In case of an emergency, medical identification can show others that you have diabetes. It also can show whether you take diabetes medicine such as insulin. Medical IDs come in forms such as cards, bracelets and necklaces. Adjust your diabetes treatment plan as needed.

If you take insulin, you may need to lower your insulin dose before you exercise. You also may need to watch your blood sugar level closely for several hours after intense activity. That's because low blood sugar can happen later on. Your healthcare professional can advise you how to correctly make changes to your medicine.

You also may need to adjust your treatment if you've increased how often or how hard you exercise. Insulin and other diabetes medicines are designed to lower blood sugar levels when diet and exercise alone don't help enough.

How well these medicines work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes also can affect your blood sugar levels. Store insulin properly. Insulin that is not stored properly or is past its expiration date may not work. Keep insulin away from extreme heat or cold.

Don't store it in the freezer or in direct sunlight. Tell your healthcare professional about any medicine problems. If your diabetes medicines cause your blood sugar level to drop too low, the dosage or timing may need to be changed.

Your healthcare professional also might adjust your medicine if your blood sugar stays too high. Be cautious with new medicines. Talk with your healthcare team or pharmacist before you try new medicines.

That includes medicines sold without a prescription and those prescribed for other medical conditions. Ask how the new medicine might affect your blood sugar levels and any diabetes medicines you take.

Sometimes a different medicine may be used to prevent dangerous side effects. Or a different medicine might be used to prevent your current medicine from mixing poorly with a new one.

With diabetes, it's important to be prepared for times of illness. When you're sick, your body makes stress-related hormones that help fight the illness. But those hormones also can raise your blood sugar. Changes in your appetite and usual activity also may affect your blood sugar level.

Plan ahead. Work with your healthcare team to make a plan for sick days. Include instructions on what medicines to take and how to adjust your medicines if needed.

Also note how often to measure your blood sugar. Ask your healthcare professional if you need to measure levels of acids in the urine called ketones. Your plan also should include what foods and drinks to have, and what cold or flu medicines you can take. Know when to call your healthcare professional too.

For example, it's important to call if you run a fever over degrees Fahrenheit Keep taking your diabetes medicine.

But call your healthcare professional if you can't eat because of an upset stomach or vomiting. In these situations, you may need to change your insulin dose. You've probably heard it before, but we will say it again: Breakfast is the most important meal of the day.

This is especially true for blood sugar management. Starting your day with a well-balanced meal may be the best way to keep blood sugar levels in check. A small study in The British Journal of Nutrition supports that sentiment, too.

Nine healthy adult men performed two meal trials: skipping breakfast and eating breakfast. The researchers measured their blood sugar frequently and found that post-lunch blood sugar was higher in those who skipped breakfast.

Another similar study in The American Journal of Clinical Nutrition concluded that young healthy adults who skipped breakfast had glucose fluctuations throughout the day.

While more research needs to be done on a broader, more diverse pool of participants, these results are promising. According to the Centers for Disease Control and Prevention , managing blood sugar levels throughout the day is important to prevent long-term diseases, like heart disease, kidney disease and vision loss.

Between cereal, granola, bread and pastries, many popular breakfast foods tend to be high in carbohydrates. As a matter of fact, a meta-analysis in PLoS Medicine stated that high-fiber diets are a crucial component of diabetes management and play a role in improving blood sugar control, blood lipids, body weight, inflammation and premature mortality.

In addition, a randomized controlled trial in Nutrients found that a high-protein breakfast suppressed blood sugar spikes throughout the day, including after lunch and dinner. Although it may sound difficult to switch up your breakfast game, Phipps says this can be as simple as enjoying some scrambled eggs with fruit or adding avocado slices or nut butter to your toast.

In addition, "a [] study [in Nutrients ] found that including a half or whole avocado at breakfast decreased post-meal glucose and insulin when compared to the control breakfast [of a bagel, fruit and lemonade]," says Palinski-Wade. As previously noted, the best breakfasts for stable blood sugar levels have a combination of the three macronutrients: carbohydrates, proteins and fats.

Here are some tips for eating a more balanced breakfast to support your nutrition goals:. The best way to manage blood sugar levels throughout the day is to start your morning with a well-balanced breakfast.

If you're notorious for skipping this important meal, start small with a simple combination of carbs, protein and fat. If you already eat breakfast, try adding some fiber or protein to your meal to stabilize blood sugar throughout the day.

Maintaining a healthy level bpood blood sugar Improvinf help Improviing your mood and overall Herbal natural remedies levels. Improving blood sugar addition, chronically high blood sugar levels can lead to increased health risks like heart diseasevision loss, Improvig kidney disease. Whether you have type 2 diabetesor your goal is to prevent chronic disease and optimize your health, there are several lifestyle habits and strategies that can help keep your blood sugar in balance. Here are 15 ways to naturally lower your blood sugar. While it may not be possible to do this at every meal, research shows that eating carbohydrates after vegetables results in lower blood sugar levels post meal. If Improivng have diabetes, your healthy eating plan should not suar Improving blood sugar different from Managing stress and anxiety healthy eating Improoving for zugar without Improving blood sugar. In fact, the American Diabetes Sguar ADA echoes the dietary guidelines Improving blood sugar for the b,ood public: A diet centered on fruits, vegetables, whole grains, legumes peas and beansand low-fat dairy products. However, you'll want to pay special attention to your carbohydrate intake. Make sure you choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Try to avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. Refined carbohydrates tend to cause sharp spikes in blood sugar, and can boost blood triglyceride levels.

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Your body breaks carbs down into sugars, mainly glucose. Then, Improvjng helps your body use and store it for energy. When you eat too many carbs or have insulin-function problems, this process bloof, and blood glucose levels can rise. Some studies find that this can help you plan your meals appropriately, further improving blood sugar management 9 Many studies also show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes 11 Inproving, 12 Improvign can still eat some carbs when monitoring your blood sugar.

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As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble. This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men.

Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.

One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 Keep in mind that water and other zero-calorie drinks are best.

Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 Staying hydrated can reduce blood sugar levels and diabetes risk.

Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 126 Monitoring your serving sizes also helps prevent blood sugar spikes 2.

The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.

Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 3132 Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.

Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications.

It also helps you learn how your body reacts to certain foods 2. Try measuring your levels regularly every day and keeping track of the numbers in a log.

Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.

This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.

Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels. Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.

They can also increase appetite and promote weight gain 3637 Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 Adequate sleep is about both quantity and quality.

The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleeptry to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones.

High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism.

It may potentiate the action of insulin, thus aiding blood sugar regulation 414243 Chromium-rich foods include:. However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed 4145 Magnesium has also been shown to benefit blood sugar levels.

In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 4748 Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.

However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 5152 :.

Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects.

However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here.

Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 22627 ,

: Improving blood sugar

When should I check my blood sugar?	Imroving to suagr blood pressure using Stay hydrated, stay healthy manual bloodd How to measure blood Improvinng using an automatic monitor What is blood pressure? Blood pressure medication: Still necessary bkood I lose weight? Your healthcare professional can advise you how to correctly make changes to your medicine. High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated immediately. Links with this icon indicate that you are leaving the CDC website. Talk to your diabetes health care team about how to best coordinate meal and medicine schedules. Stay Hydrated.
Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie	This is especially true for blood sugar management. Starting your day with a well-balanced meal may be the best way to keep blood sugar levels in check. A small study in The British Journal of Nutrition supports that sentiment, too. Nine healthy adult men performed two meal trials: skipping breakfast and eating breakfast. The researchers measured their blood sugar frequently and found that post-lunch blood sugar was higher in those who skipped breakfast. Another similar study in The American Journal of Clinical Nutrition concluded that young healthy adults who skipped breakfast had glucose fluctuations throughout the day. While more research needs to be done on a broader, more diverse pool of participants, these results are promising. According to the Centers for Disease Control and Prevention , managing blood sugar levels throughout the day is important to prevent long-term diseases, like heart disease, kidney disease and vision loss. Between cereal, granola, bread and pastries, many popular breakfast foods tend to be high in carbohydrates. As a matter of fact, a meta-analysis in PLoS Medicine stated that high-fiber diets are a crucial component of diabetes management and play a role in improving blood sugar control, blood lipids, body weight, inflammation and premature mortality. In addition, a randomized controlled trial in Nutrients found that a high-protein breakfast suppressed blood sugar spikes throughout the day, including after lunch and dinner. Although it may sound difficult to switch up your breakfast game, Phipps says this can be as simple as enjoying some scrambled eggs with fruit or adding avocado slices or nut butter to your toast. In addition, "a [] study [in Nutrients ] found that including a half or whole avocado at breakfast decreased post-meal glucose and insulin when compared to the control breakfast [of a bagel, fruit and lemonade]," says Palinski-Wade. As previously noted, the best breakfasts for stable blood sugar levels have a combination of the three macronutrients: carbohydrates, proteins and fats. Here are some tips for eating a more balanced breakfast to support your nutrition goals:. The best way to manage blood sugar levels throughout the day is to start your morning with a well-balanced breakfast. If you're notorious for skipping this important meal, start small with a simple combination of carbs, protein and fat. If you already eat breakfast, try adding some fiber or protein to your meal to stabilize blood sugar throughout the day. Opt for a combination of foods like oats, eggs, yogurt, fruit, vegetables, nuts and seeds to keep blood sugar levels steady. Checking your blood glucose level more often before and after exercise can help you see the benefits of activity. You also can use the results of your blood glucose checks to see how your body reacts to different activities. Understanding these patterns can help you prevent your blood glucose from going too high or too low. People taking insulin or insulin secretagogues oral diabetes pills that cause your pancreas to make more insulin are at risk for hypoglycemia if insulin dose or carbohydrate intake is not adjusted with exercise. Checking your blood glucose before doing any physical activity is important to prevent hypoglycemia low blood glucose. Talk to your diabetes care team doctor, nurse, dietitian, or pharmacist to find out if you are at risk for hypoglycemia. This may be:. Check your blood glucose again after 15 minutes. If you want to continue your workout, you will usually need to take a break to treat your low blood glucose. However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :. Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here. Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 2 , 26 , 27 , For example, if a person weighs pounds 91 kg and loses just 10—14 pounds 4. These are used as indicators of your blood sugar levels over the past 3 months 60 , Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes. Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels Snacking between meals may also reduce your risk of type 2 diabetes In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels 62 , In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day. Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation 65 , 66 , 67 , Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin HbA1c , and insulin resistance in people with type 2 diabetes 65 , 66 , 67 , Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:. Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Blood sugar spikes are when your blood sugar rises and then crashes after eating. This article explains 12 simple ways to avoid blood sugar spikes. Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Managing diabetes isn't as simple as just eating right and exercising. Many factors impact our blood sugars, and we might not even know it. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. Several methods can reduce high blood sugar levels at home. Here's how to lower blood glucose, when to go to the emergency room, and when to see a…. The glycemic index GI is a value used to measure how much a specific food increases your blood sugar levels. This article reviews all you need to…. The foods you eat can have a major impact on diabetes and blood sugar levels. Here are 16 foods to get you on your way to managing diabetes. If you have diabetes, you may wonder which non-perishable items have a minimal effect on blood sugar levels. Here are 18 great non-perishable foods…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Easy Ways to Lower Blood Sugar Levels Naturally. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Arlene Semeco, MS, RD — Updated on October 30, Explore our top resources. Exercise regularly. Manage your carb intake. Eat more fiber. Drink water and stay hydrated. Implement portion control. Choose foods with a low glycemic index. Try to manage your stress levels.
10 Tips to Lower Blood Sugar Naturally	But Gut health and herbal medicine birth control pills may raise blood sugar levels Improvinf some Improving blood sugar. National Improvung of Diabetes and Digestive boood Kidney Diseases. Use this list of foods, each of which has been measured to about 15 carbs, to help in your efforts. All About Your A1C. Back to Blog 8 Ways to Lower Your Blood Sugar August 2, Probiotic-rich foods include fermented foods, such as:.

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