If you are looking for ways to lower your blood sugar quickly, it is important to make some lifestyle changes and follow certain strategies. High blood sugar levels can lead to serious health problems, so it is crucial to take action to bring them down as soon as possible.
Stay Hydrated
Root vegetables, grains, rice and legumes ‘ and all of their processed versions, such as bread, pasta, hot chips, cakes, biscuits and pastries. Get emergency medical attention for readings in the danger zone plus high ketone levels, sustained high BGL, or symptoms of DKA or HHS. Contact your healthcare provider if you have consistently high levels, increased thirst, or frequent urination.
Below are some of the best foods for people who are looking to maintain healthy blood sugar levels. People who are looking to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair foods with low and high GI scores to ensure that a meal is balanced. If a person takes insulin, their risk of experiencing hypoglycemia may be highest 6’12 hours after exercising. Additionally, Diabetes UK advises caution if exercising with high blood sugar, as physical activity may cause levels to rise even higher. The body releases stress hormones when it is under tension, such as when a person is ill or experiencing emotional stress, and these hormones can raise blood sugar levels.
Drinking plenty of water is one of the simplest and most effective ways to lower your blood sugar quickly. Water helps to flush out excess sugar from your bloodstream through urine, helping to bring your levels back to normal. Aim to drink at least 8-10 glasses of water a day to stay hydrated and keep your blood sugar in check.
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. Numerous studies link berry intake with improved blood sugar regulation. Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues.
In fact, the Natural Medicines Comprehensive Database lists apple cider vinegar as possibly ineffective for lowering blood sugar in type 2 diabetes. If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team. An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals (50). Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes (1, 26, 27). Get confirmation from a doctor first before you increase your activity level.
Exercise Regularly
Physical activity is another key factor in lowering blood sugar levels quickly. When you exercise, your muscles use up glucose for energy, which helps to reduce your blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week to help control your blood sugar.
Regardless of whether you choose a guided audio meditation or an hour in a yoga studio, taking time to clear your mind and reduce stress will help your blood sugar. Sometimes the cause of a blood sugar spike is clear (‘Yeah, I’ll have two more shots of tequila! Actually, just put it on my ice cream!’). It’s also important to speak with your doctor if you have a family history of diabetes, feel as though you may be experiencing symptoms or have any concerns about your blood sugar. For example, rapid-acting insulin typically begins to work within about 15 minutes, has the strongest effect in approximately an hour, and lasts for a few hours. In contrast, ultra long-acting insulin usually starts to work within 6 hours and lasts for 36 hours or more.
Eat a Low-Carb Diet
Including them in meals has been shown to help regulate blood sugar levels. A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results. According to a 2014 study, patients who did yoga regularly had a significant decrease in their blood glucose levels, so consider adding a few Sun Salutations to your week. The authors of a 2021 meta-analysis of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.
Following a low-carb diet can also help lower your blood sugar quickly. Carbohydrates are broken down into sugar in the body, so reducing your intake of carbs can help prevent spikes in blood sugar levels. Focus on eating plenty of protein, healthy fats, and non-starchy vegetables to help stabilize your blood sugar.
Monitor Your Blood Sugar Levels
It is essential to monitor your blood sugar levels regularly to keep track of how different foods and activities affect your levels. By monitoring your blood sugar, you can make adjustments to your diet and lifestyle to help keep your levels within a healthy range. Talk to your healthcare provider about how often you should be checking your blood sugar and what your target levels should be.
Get Plenty of Sleep
Lack of sleep can cause your blood sugar levels to rise, so it is crucial to get enough rest each night. Aim for 7-9 hours of quality sleep to help keep your blood sugar levels stable. If you have trouble sleeping, try practicing relaxation techniques before bed or creating a calming bedtime routine to improve your sleep quality.
