Natural Ways to Lower Blood Sugar Without Insulin

Couple on hike, walking on rocks along river, rear view
Participate in regular physical activity to help lower your blood sugar. (Image: Mike Powell/Digital Vision/Getty Images)

Increased levels of blood sugar, also called hyperglycemia, can be cause for concern. Signs of hyperglycemia include increased thirst, frequent urination and high levels of sugar in your urine. High blood sugar occurs when your body produces too little insulin or is not capable of using insulin properly. If left untreated, a serious medical condition called ketoacidosis, also known as diabetic coma, can occur. In some cases, though, a few changes in lifestyle might be all that is necessary to lower your blood sugar to a healthy range.

Diet

Eat a healthy diet to aid in lowering blood sugar levels. Consume high-fiber carbohydrates such as fresh fruits and vegetables, beans and whole grains. Eat lean proteins, including skinless poultry, fish or soy products, and replace full-fat dairy products with those that are low fat or fat-free. Add healthy fats to your diet such as nuts and avocados, and choose olive oil and canola oil for cooking. In addition, avoid or limit your consumption of trans fats, which are hydrogenated fats present in commercially baked goods, fried foods and snack products.

Exercise

Participate in regular physical activity. Choose moderate types of exercise such as walking, swimming or bike riding, and make an effort to exercise 30 each day. On busy days, do shorter sessions of 10 to 15 minutes each throughout the day, advises MayoClinic.com. Participate in activities that you enjoy, and consult your doctor prior to beginning any exercise program.

Weight Management

Lose excess pounds to reduce your blood sugar. Even a small loss of 5 percent of your body weight -- for example, 10 lbs. if you weigh 200 lbs. -- can improve your sugar level, according to MayoClinic.com. Practice portion control by measuring out foods, and keep a food diary to track what you are eating. Talk with your doctor about setting weight-loss goals that are realistic and sustainable, and ask about weight-loss programs that are appropriate for you. Maintaining a healthy weight will not only help you reduce your blood sugar but will also improve your overall health.

Alcohol

Consuming alcohol can cause your blood sugar to fluctuate. Drink alcohol in moderation and consume it during a meal to help control blood sugar levels. A common recommendation of moderate alcohol use is one drink per day for women and one or two drinks per day for men.

Stress

Increased levels of stress can cause blood sugar levels to rise. If you are feeling stressed, take notice and examine the causes. In some cases, you may be able to set some limits to help you take control and reduce your stress level. Confide in a friend or talk with your doctor if you are feeling overwhelmed.

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