{"id":136763,"date":"2021-02-01T11:11:07","date_gmt":"2021-02-01T19:11:07","guid":{"rendered":"https:\/\/selfhacked.com\/?p=136763"},"modified":"2021-11-03T02:07:35","modified_gmt":"2021-11-03T09:07:35","slug":"100-easy-ways-to-lower-your-blood-sugar-levels","status":"publish","type":"post","link":"https:\/\/selfhacked.com\/blog\/100-easy-ways-to-lower-your-blood-sugar-levels\/","title":{"rendered":"100+ Easy Ways To Lower Your Blood Sugar Levels"},"content":{"rendered":"

In the following sections, we\u2019ll outline complementary approaches that may help lower your blood sugar levels. The below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine.<\/strong><\/p>\n

<\/a>Lifestyle\u00a0<\/span><\/h2>\n

<\/a>Maintaining a Healthy Weight<\/span><\/h3>\n

Being overweight or obese is the number one risk factor for high blood sugar levels, insulin resistance<\/a>, and type 2 diabetes. Even a slight weight reduction can be beneficial [R<\/a>, R<\/a>, R<\/a>].<\/p>\n

The single most important thing that can help you lose weight<\/a> is to consume fewer calories. Multiple studies show the effectiveness of calorie restriction in lowering blood glucose and insulin resistance [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n

<\/a>Exercise<\/span><\/h3>\n

Physical activity<\/a> is a great way to manage blood glucose levels, and it gets more effective with increased intensity and duration. Muscle activity burns glucose for energy and makes cells more sensitive to insulin [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n

<\/a>Managing Stress<\/span><\/h3>\n

Stress<\/a> increases the levels of hormones such as cortisol<\/a> and inflammatory cytokines. This results in reduced insulin production, higher insulin resistance, and increased sugar craving, ultimately leading to higher blood glucose levels [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n

<\/a>Sunlight Exposure<\/span><\/h3>\n

Vitamin D<\/a> deficiency has been associated with insulin resistance, prediabetes, type 1 and 2 diabetes, and metabolic syndrome [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n

Vitamin D receptors are present in the pancreas, increasing insulin secretion and sensitivity [R<\/a>].<\/p>\n

A moderate exposure to sunlight<\/a> is the best way of increasing your blood vitamin D levels. In mice fed a high-fat diet<\/a>, UV<\/a> exposure (but not vitamin D supplementation) lowered weight gain, glucose intolerance, and insulin resistance [R<\/a>].<\/p>\n

<\/a>Yoga<\/span><\/h3>\n

Yoga<\/a> reduced fasting and post-meal glucose levels and improved blood fat profile in multiple clinical trials on people with or at risk of type 2 diabetes, especially if combined with adequate treatment [R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n

<\/a>Quitting Smoking<\/span><\/h3>\n

Smoking has been clearly associated with higher glycated hemoglobin<\/a>, a marker of long-term exposure to glucose that indicates poor blood glucose control and predicts risk of type 2 diabetes [R<\/a>, R<\/a>].<\/p>\n

Similarly, women with gestational diabetes who smoked at the beginning of their pregnancy showed higher glycated hemoglobin levels and blood sugar spikes after an oral glucose tolerance test [R<\/a>].<\/p>\n