Do you find yourself feeling fatigued and sleepy after eating? Are there moments throughout your day where you experience irritability and strong hunger pangs? Do you feel dizzy more than normal? If so, you may have problems with your blood sugar.
When you eat carbohydrates, your body breaks them down into glucose, a source of energy. There are two types of carbohydrates: simple and complex. Simple carbs break down quickly and over saturate the blood with glucose. When your blood is consistently flooded with excess glucose, your body may become resistant to insulin, which regulates glucose. As a result, your blood sugar levels may be too elevated at one time and drop too low at another.
Let’s discuss the best natural ways to balance your blood sugar levels to avoid these symptoms.
Increase Physical Activity
You can promote healthy blood sugar levels by staying physically active. Following a sedentary lifestyle will not only worsen blood sugar imbalance but it may also increase your risk for preventable diseases such as diabetes and obesity. What’s more, a sedentary lifestyle will weaken the core musculature and decrease bone density, increasing your risk for strains, injuries, and breaks. Staying physically active will help you live a more independent life well after retirement. (1)
Being physically active could include taking more walks, going for a bike ride, gardening, household chores, or low-impact exercise. The idea is to get up and get moving.
Get Better Sleep
Poor sleeping habits can promote an increase in stress and hunger while decreasing the release of important growth hormones that help to improve health. When you don’t sleep enough, your body produces more hormones that are associated with elevating stress levels and inducing hunger. When you give in to these cravings, which are usually based in carbohydrates, you spike your blood sugar levels, throwing them into an imbalanced state.
Try to sleep for at least seven hours each night. Increasing your physical activity level throughout the day will help you sleep better at night. Also, be sure to power down all electronics an hour before bed. Do something easy and fun like reading a book or a puzzle. Make sure you are in a completely dark room so your body will produce enough melatonin to promote healthy sleep.
Little Changes in Your Diet
The best way to balance your blood sugar is with a healthy diet. You don’t need to radically change your diet to see improvements in blood sugar levels. You can begin by making little changes and staying consistent with them. Trying eating foods that have the following vitamins and minerals:
Zinc: Found in oysters, beef, lamb, chicken, spinach, pumpkin seeds, and beans
Vitamin C: Found in strawberries, oranges, red pepper, and kiwi
Magnesium: Found in avocado, spinach, almonds, and black beans
There are also several herbal remedies that can promote healthy blood sugar levels including cinnamon, cayenne pepper, and licorice root.
You can also use a high quality blood sugar supplement to include all of these important ingredients for balancing blood sugar.
Have you tried to lower your blood sugar levels?
What methods have you found helpful? Have you tried any of the suggestions above? What were your results? Let us know in the comments below!
David Sautter is a NASM certified personal trainer and a NASM certified fitness nutrition specialist who has worked in the fitness industry for over 12 years.
During his time in the fitness industry, David Sautter has conducted many fitness workshops, trained hundreds of clients, and has written extensively for a variety of companies. He has been a featured fitness writer on many high-profile health and fitness websites. Aside from producing weekly articles, David has been the writer of several e-books and training guides.
1. Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. 2013;6:113-122. doi:10.2147/DMSO.S29222.
2. Knutson KL. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep medicine clinics. 2007;2(2):187-197. doi:10.1016/j.jsmc.2007.03.004.
3. Mohamed Sham Shihabudeen H, Hansi Priscilla D, Thirumurugan K. Cinnamon extract inhibits α-glucosidase activity and dampens postprandial glucose excursion in diabetic rats. Nutr Metab (Lond). 2011 Jun 29;8(1):46. doi: 10.1186/1743-7075-8-46.