Health and Wellness

Lower Your Blood Sugar in a Flash: 7 Quick Ways to Lower Blood Sugar

person taking blood sugar test

In 2015, 30 million Americans were living with diabetes. Today, this number is likely far higher. That’s because, in the same year, 84 million American adults also had prediabetes.

High blood sugar may be a serious problem in the United States. But it’s also a prevalent issue that affects millions of people around the world.

If you suffer from high blood sugar, you may be wondering what you can do to lower your levels. Here are 7 quick ways to lower blood sugar.

1. Drink Water

Is your blood sugar higher than normal lately?

If so, you should ask yourself if you’ve been drinking enough water. Not only does drinking enough water help you stay hydrated. It also helps your kidneys flush excess sugar out in urine.

Be sure to drink the recommended 8-10 8 oz. glasses of water per day – at the minimum. If you’re a diabetic or struggle with high blood sugar, you should aim for up to 12 8 oz. glasses.

It’s especially important for diabetics to drink plenty of water when it’s hot outside. The more water your body loses, the higher your blood sugar will be. If you’re physically active, you also need to stay on top of keeping hydrated.

2. Exercise

If you’re looking for quick ways to lower blood sugar, drink a glass of water and then get your heart pumping!

High blood sugar levels mean there’s a lot of glucose present in the bloodstream. The best way to eliminate excess glucose is to burn it as energy… and the best way to do that is to get moving.

The more you move, the more sugar your body will burn as fuel. That’s why diabetics are often advised to lose weight. Exercise also increases the flow of sugar into the muscles, further burning it in the process.

Aim to be active every day. If you work a desk job, get up a few times throughout the day and walk around. Take the dog for a walk, clean, garden, or practice parking farther away.

Getting your blood flowing with aerobic exercise is key. Try running, brisk walking, dancing, weightlifting, or biking.

3. Eat Fewer Refined Carbohydrates

When digested, carbohydrates break down into glucose. The body then uses this sugar as energy. But too much sugar can cause a diabetic’s blood sugar levels to rise fast.

If your blood sugar levels have been unusually high lately, think about what your diet. Are you eating a lot of white bread, sweets, and foods with lots of sugar?

Refined carbohydrates, like white bread and white pasta, contain the most sugar of all. They also process faster in the body compared to other carbohydrates.

Replace refined carbohydrates with whole grains. Quinoa, brown rice, and barley are some examples. Check food labels to make sure what you’re eating is truly whole grain – not whole wheat!

4. Eat More Low GI Foods

Are you looking for dietary ways to lower blood sugar? For starters, put down the junk food and try something with a low glycemic index.

If you’re not familiar with the glycemic index, let us bring you up to speed. The glycemic index is a system that measures how fast carbohydrates break down in the body. There are several factors taken into consideration, including nutrient composition and sugar type.

The body digests and absorbs low-glycemic index foods (GI) more slowly. These foods raise blood sugar levels at slower rates. The body processes high GI foods more quickly, resulting in higher blood sugar levels.

Here are some examples of low GI foods:

  • Beans
  • Squash
  • Sweet potato
  • Apples & Pears
  • Berries

Low-fat dairy and protein are crucial to a low GI diet. Seafood, nuts, olive oil, and spices are also great for lowering blood sugar.

5. Go Outside

What are some other tips to lower blood sugar?

Believe it or not, but getting some fresh air can do wonders for your blood sugar. Exposure to the sun can reduce inflammation associated with diabetes. It can also help lower your blood pressure and give you a much-needed boost of energy.

Being cooped up inside could be contributing to your high blood sugar levels. Experience the benefits of nature and get healthier in the process!

6. Control Your Blood Sugar with Medication

There are several types of medications that help control and treat diabetes. These all work differently on the body’s production and management of glucose.

You may be most familiar with insulin, which helps produce and manage glucose in the blood. Type 1 diabetics tend to rely on insulin shots more than type 2 diabetics.

Biguanide medications help the liver release more glucose. They also slow down the body’s absorption of glucose so it can put it to better use.

SGLT-2 medications block the kidneys from absorbing glucose. Jardiance is a popular brand name of the SGLT-2 medication, Empagliflozin. It tends to be on the costlier side but you can find out more about how to buy it for less online.

If you’re struggling to manage your blood sugar levels, talk to your doctor. You may need to start on a medication regimen or change up the medications you’re currently on.

7. Minimize Your Stress

The hormones that your body releases when you’re stressed raise blood sugar. If you’ve been feeling stressed out lately, it could be wreaking havoc on your blood sugar levels.

There are small changes you can make to your lifestyle to help you cope better with stress.

You can try going to bed earlier. The more you sleep, the more ready you’ll feel to take on the day. By waking up earlier, you can accomplish more during the day.

Try to take meditation breaks throughout the day. Aim to meditate or practice a breathing exercise for 3-5 minutes each day.

You should also cut toxic things out of your life, like alcohol and cigarettes. These things may provide short-term relief from what’s ailing you. But they’re ultimately causing more harm than good.

If you’re looking for the fastest way to lower blood sugar, try a cup of herbal tea. Green tea and ginseng can calm you down all while lowering your blood sugar.

Live a Healthier Life & Practice Quick Ways to Lower Blood Sugar

There are few easy fixes to lowering high blood sugar levels. The truth is it takes dedication and real lifestyle changes to achieve lower blood sugar.

Maintaining a healthy lifestyle over time is the best way to manage your blood sugar. With these quick ways to lower blood sugar, you can do just that.

For more tips and ideas on how to maintain a better lifestyle, check out our health and wellness archives.