Tips to Lower Blood Sugar 

High blood sugar can be dangerous, so it’s important to know how to prevent large spikes and bring blood sugar levels down quickly. 

If you have diabetes or are at risk for diabetes, knowing what type of diabetes you have can affect this as well. 

• Type 1 diabetes is a condition that you are born with where your body does not produce insulin. People with type 1 diabetes are reliant on insulin injections to reduce blood glucose. 
• Type 2 diabetes typically develops in obese or inactive individuals and causes the body to be less sensitive to insulin. Many factors, like losing weight or exercising more, can help the body become more sensitive to insulin. 

Much of the advice is preventative, as eating and drinking with your blood sugar in mind can significantly reduce the risk of hyperglycemia (high blood sugar). Keep reading to learn tips to lower blood sugar levels.

Lifestyle Changes to Lower Blood Sugar

If you have type 2 diabetes, there are some things you can do to improve your insulin sensitivity and reduce the probability of hyperglycemia. 

Lose Weight

Having excess fat tissue reduces your body’s sensitivity to glucose by preventing its removal from the blood. In turn, the body loses the ability to properly sense the amount of glucose in the blood, and pancreatic cells no longer receive signals to release insulin. This is reversible! If you reduce the amount of fat tissue you have, you can improve both your insulin sensitivity and your pancreatic cell function. 

Exercise Regularly

Exercise improves glycemic control because when you exercise, your muscles become more sensitive to insulin. This effect can last for up to 24 hours after your workout, which can be a significant factor in keeping your blood sugar low. Over time, your muscle tissue will grow and its sensitivity to insulin will increase. This means that the amount of glucose that your body can absorb out of your blood will also improve. 

Prevention 

The best strategy for preventing blood sugar spikes is becoming familiar with how your body responds to different stimuli, like exercise, skipping a meal, or having a sugary drink. When you are familiar with how your body reacts, you can make more informed decisions about what and when to eat.  

Make Smart Food Choices

The type of food and even the composition of the meals you eat make a difference. Having a balanced meal with dietary fiber helps your digestion move along more slowly, spreading out the absorption of glucose over a longer interval. 

Choosing foods that don’t spike your blood sugar quickly is another great way to manage your blood sugar. The glycemic index is a measurement of how quickly a food spikes your blood sugar. Choosing more low glycemic index foods is a smart way of preventing extreme spikes. Next time instead of going for a quick-release donut, try a slow-digesting banana instead. 

Eat Slowly and Drink Water

Slowing the rate at which glucose is released into your bloodstream can be as simple as eating slower. This works in a few ways: it enhances satiety signals (hunger hormones), slows digestion for a slower release of glucose, and modulates the glycemic response. It also promotes mindful eating, so it’s a win-win.

The way your body disposes of excess salts, sugar, and other metabolic products is through urine. Your kidneys filter these elements out of your blood so they can be removed from the body, but that requires water. Ensuring you drink enough water can help your body flush out excess glucose from the blood more quickly and dispose of it as urine. 

Don’t Stress and Get Enough Sleep  

Not getting enough sleep is consistently linked to poor glucose regulation, poor metabolic health, and higher levels of the stress hormone cortisol. Cortisol decreases insulin sensitivity, making it harder for your body to remove glucose from the blood. Chronic stress occurs when the body is producing high levels of cortisol regularly, which can lead to cellular damage and inflammation. 

Ensuring you get at least 8 hours of sleep per night and reducing stress levels will make keeping your blood sugar balanced much easier. 

Lowering Blood Sugar in a Pinch

If your blood sugar is high and you’re looking to decrease it quickly, your best option is always insulin. Insulin tells your body to take glucose from your blood and store it for future use, quickly reducing blood sugar. This is the most reliable option for both type 1 and 2 diabetes.  

Exercise has both long-term and short-term effects on blood sugar. When your muscles contract, they use up glucose. So when you exercise, your muscles have an opportunity to refill their stores of glucose. Muscle cells use up their stores of glucose and then take glucose from the blood to replenish it, lowering blood sugar. 

Supplements for Blood Sugar Support 

Dietary supplements can also provide natural support for insulin sensitivity, carbohydrate breakdown, glycemic control, and more. 

1. Nordic Naturals Pro-Omega Blood Sugar
   

Nordic Naturals Pro-Omega Blood Sugar contains omega-3 fatty acids, chromium, vitamin E, and rosemary extract, offering multiple benefits for blood glucose control and overall metabolic health. Each ingredient works synergistically to help improve blood glucose control by enhancing insulin sensitivity, reducing inflammation, protecting against oxidative stress, and improving lipid metabolism.

2. Vital Nutrients Blood Sugar Support
   

Vital Nutrients Blood Sugar Support is formulated with components that enhance blood glucose control and improve your metabolism. Ingredients like biotin, fenugreek seeds, gymnema extract, and vanadium boost insulin action and glucose uptake, enhancing insulin signaling pathways, slowing carbohydrate absorption, and lowering blood sugar levels. Holy basil extract and chromium provide anti-inflammatory and antioxidant benefits, reducing oxidative stress and inflammation so the body can manage blood sugar more effectively. 

Be sure to discuss any supplement you want to try with your healthcare provider before you add them to your routine. 

Conclusion

Knowing your body is the best strategy for managing glucose, so always be sure to pay attention to how your body reacts to different foods, exercises, or even when you miss a meal so that you’re not blindsided by hyperglycemia. 

Take care of your body, and it will return the favor! Try to move your body regularly, stay hydrated, reduce stress, sleep at least 8 hours, and make smart decisions at mealtimes to support healthy insulin resistance and glycemic control. 

Reach for foods that have a low glycemic index like:

• Fruits and vegetables 
• Whole grains 
• Sweet potatoes 
• Dairy 
• Nuts and legumes

Consistently making these healthy choices can pay off by helping you lose weight or put on muscle mass, both of which help with insulin resistance and reduce the risk of developing chronic diseases. 

FAQs

Why is my blood sugar high?

High blood sugar can mean a few things. It can mean your body is not producing enough insulin, isn’t sensitive to insulin, you’re dehydrated, or just that you ate a meal with a lot of sugar. 

Why are blood sugar spikes bad?

Quick blood sugar spikes are more likely to lead to higher blood sugar, which can be potentially damaging. High blood sugar can damage organs like the eyes and kidneys, as well as tissues such as blood vessels. 

What blood sugar level is dangerous?

Blood sugar below 70 mg/dL or above 180 mg/dL is considered to be an emergency.