How to Control Blood Sugar without Medicines?

If you or anyone of your loved ones are diabetic, you must have thought about controlling sugar levels without medications. According to the article published in The News, Pakistan ranked 3rd in prevalence of diabetes globally after China and India in 2021.

A well-planned, balanced diet is key to controlling blood sugar levels. In Pakistan, where traditional cuisine is rich in carbohydrates, it is essential to make informed choices to maintain optimal blood sugar levels. 

Let’s delve into the various ways to manage sugar levels naturally.

Fibre: The Sugar Regulator in Your Diet

The power of fibre in regulating blood sugar levels cannot be overstated. Soluble fibre slows down the absorption of sugar and helps improve blood sugar levels. Including a rich array of fruits, vegetables, and whole grains in your diet can be beneficial.

Daily Exercise: Your Personal Insulin

Exercise is one of the best ways to lower blood sugar levels. It stimulates your muscles to use sugar for energy and muscle contraction, effectively acting as your natural insulin. Remember, regularity in physical activity is key.

Portion Control: Small Steps, Big Impact

Overeating, particularly high-carb foods, can put you on the fast track to higher blood sugar levels. The solution? Portion control. Eating smaller, balanced meals throughout the day can prevent blood sugar spikes and keep you satisfied.

Quality Sleep: The Underrated Remedy

There’s a strong connection between quality sleep and hormone regulation, including insulin. A lack of sleep can lead to higher than normal blood sugar levels. Make sure you’re clocking in the recommended 7-9 hours each night.

Stress Management: Mental Health Matters

Stress hormones like cortisol can cause blood sugar levels to rise. Techniques such as deep breathing, yoga, or meditation can reduce stress and contribute to healthier sugar levels. Remember, it’s all about the balance between body and mind.

Weight Management: The Golden Balance

Achieving and maintaining a healthy weight is fundamental to controlling blood sugar levels. Even a modest weight loss can have a significant impact on your body’s ability to use insulin efficiently.

Alcohol and Smoking: The Invisible Enemies

Alcohol and smoking can increase blood sugar levels in a roundabout way. While they may not directly raise sugar, their effects on the liver and pancreas can lead to insulin resistance. Best to moderate or cut out these habits.

Regular Check-ups: Prioritise Your Health

Finally, regular health check-ups are essential to track your blood sugar levels. It can help you understand the effectiveness of your efforts and adjust accordingly.

It is possible to control sugar levels without medication. It’s all about adopting a balanced lifestyle and listening to your body. Remember, every step you take toward your health is a step away from the risk of uncontrolled sugar levels.

FAQs

1. How can I lower my blood sugar quickly?

To quickly lower blood sugar, engage in physical activities such as brisk walking and drink plenty of water to stay hydrated. Also, avoid high-carbohydrate foods and sugary beverages.

2. What is the normal sugar level by age?

For adults, it’s typically between 90 to 130 mg/dL (5.0 to 7.2 mmol/L). Children aged 13 to 19 years usually have a similar range, while children aged 6 to 12 years may have levels between 90 to 180 mg/dL (5.0 to 10.0 mmol/L).

3. Does lemon water reduce blood sugar?

Lemon water might not directly lower your blood sugar levels, but it helps prevent sudden spikes.

4. What are the symptoms of high blood sugar?

• increased thirst and a dry mouth.
• needing to pee frequently.
• tiredness.
• blurred vision.
• unintentional weight loss.
• recurrent infections, such as thrush, bladder infections (cystitis) and skin infections

5. Can stress cause high blood sugar?

The release of hormones in response to stress can lead to an increase in blood sugar levels.

Get in touch with us for more, or visit our home page or send us your queries here.