Control Blood Sugar Spikes Naturally: 5 Expert-Recommended Tips
Is your blood sugar acting up? Are you looking for natural ways to get it down fast?
Okay, I know you may be rolling your eyes at common-sense advice like limiting your carb intake, portioning your food, and checking your blood sugar more often.
So, if you'd like to go beyond the basics and take control of your blood sugar spikes, then you're going to enjoy these 5 little-known tips for taming blood glucose.
You may have heard of or may even be doing some of them already. But give each of them a try for yourself and feel the difference.
Let’s begin with number 1 on our list: Take A Walk After Meals
One of the first things your doctor will prescribe after your diagnosis is to move more. And that's for a good reason.
Study after study shows that exercise makes your body more sensitive to insulin, helping you control blood sugar more easily.
And what's the perfect low-impact type of exercise that almost anyone can do? Walking, of course. It also provides the ideal minimal effective dose of movement to curb post-meal spikes.
According to a 2013 study, taking three 15-minute post-meal walks improved glycemic control and eliminated blood sugar spikes.
The study also showed that splitting your time throughout the day was even more effective than taking a single 45-minute walk in the morning. So you can drop the marathon walking and take a more relaxed stroll after a meal.
As a bonus, this will stimulate your metabolism to digest food faster, helping to eliminate bloating.
Now, tip number 2: Feed Your Gut Bacteria.
Soluble fiber, also known as prebiotics, is the “food” the good bacteria in your gut munch on to survive. It also pays you back with lower blood glucose levels and fewer sugar spikes.
The ideal daily fiber consumption is around 25 grams for women and 35 grams for men. It works out to around 14 grams per 1,000 calories.
Now, what are some good sources of soluble fiber? Well, while most fruits, vegetables, whole grains, and legumes have some soluble fiber, the richest sources are black beans, brussels sprouts, sweet potatoes, figs, oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium husk supplements.
Probiotics are also never a bad idea. Ingesting new strains of good bacteria is proven to lower fasting blood sugar, glycated hemoglobin, and insulin resistance in people with type 2 diabetes.
There's one caveat with probiotics, though: it is critical to take them consistently so they can survive in your gut. So try to include kefir, kombucha, sauerkraut, and kimchi in your diet, or consider taking a good probiotic supplement.
Tip number 3 on today’s list: Try Glutamine
Glutamine is an alpha-amino acid used in the biosynthesis of proteins in the human body. According to research, type 2 diabetics have considerably less glutamine circulating in the body.
Recent studies show that it amplifies the blood sugar-lowering role of insulin and helps your body release more of it as well.
Glutamine also has a potent anti-inflammatory effect on your insulin-producing beta-cells, shielding them from free radical damage.
Good sources of L-glutamine include chicken, fish, cabbage, spinach, dairy, tofu, lentils, and beans. Glutamine is also available in powder form and may be a great addition to your supplement regimen.
Alright, tip number 4: Keep Your Cool
Stress hormones like adrenaline and cortisol directly affect your glucose-regulating hormones.
When your body enters the fight-or-flight mode, known as the typical stress response, your nerve cells fire to send blood to the muscles and limbs. At the same time, the liver releases excess glucose as fuel to fight off the "threat."
Sadly, people with diabetes often have trouble dealing with this influx of blood sugar. That's why taking care of your mental health is essential in managing your blood sugar levels.
So try mindfulness, journaling, exercise, or my personal favorite, spending more time in nature, which almost immediately lowers cortisol levels in your body.
And finally, tip number 5: Try Apple Cider Vinegar
Recent studies now show that apple cider vinegar has become a cure-all panacea for almost anything: weight loss, improving skin conditions, and gut healing.
But now, there's also a handful of human studies that show there are blood sugar-lowering benefits to this common kitchen item.
When taken with a high-carb meal, it may improve insulin sensitivity by a whopping 19–34%. The takeaway here is to try to have ACV in as many meals as possible.
So put it in your salads, soups, and sauces, or simply drink 1–2 tablespoons of ACV diluted with water.
Remember, you don't want to take any shots of apple cider vinegar straight from the bottle. Because of vinegar's acidic compounds, it should always be mixed. Otherwise, you risk side effects like tooth enamel erosion or drug interactions.
So there you have it. Five science-backed lifestyle changes to naturally lower your blood glucose.
Keep in mind that none of the tips you learned today are a substitute for proper medication treatment and a diabetes-friendly diet.
Think of these tips as going the extra mile to get even better control over your daily blood sugar fluctuations.
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