10 Effective Ways To Naturally Lower High Blood Sugar Levels Not Everyone Knows

4 Get sufficient good-quality sleep

Getting enough sleep makes you feel good and is important for staying healthy. In fact, bad sleeping habits and not getting enough rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. Lack of sleep also increases hunger, making you gain weight and raises levels of the hormone cortisol, which plays a key role in controlling blood sugar.

Getting enough sleep is about both how much and how well you sleep. The National Sleep Foundation says adults should get at least 7–8 hours of good sleep each night. If you want to get better sleep, try to:

• Follow a set schedule for sleep.
• Keep your bedroom cool.
• Don’t drink or use caffeine late in the day.
• Do regular exercise.
• Limit your use of electronic devices before bed
• Use calming and soothing scents, like lavender.
• Avoid working in your bedroom.
• Take a hot bath or shower before going to bed.

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5 Choose low-glycemic index foods

The glycemic index (GI) measures how quickly carbs break down during digestion and how quickly your body absorbs them. This changes how fast your blood sugar levels rise. On a scale from 0 to 100, the GI divides foods into low, medium, and high. Low-GI foods are those with a score of 55 or less.

How food affects your blood sugar depends on both how much carbs you eat and what kind of carbs you eat. People with diabetes have been shown to have lower blood sugar when they eat low GI foods. Some foods with low to moderate GI are oats, barley, vegetables without starch, lentils, legumes, whole-wheat noodles, unsweetened Greek yogurt, and bulgur.

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6 Control the portions of food you eat

Portion control can help you control how many calories you eat and stay at a healthy weight. So, weight management helps keep blood sugar levels healthy and has been shown to lower the risk of type 2 diabetes. Here are some good tips for figuring out how much to eat:

• Measure your food and weigh your portions.
• Serve yourself on smaller plates.
• Eat slowly and chew more.
• Write down what you eat.
• Read the labels and check serving sizes.
• Avoid all-you-can-eat restaurants.

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