What Is Blood Glucose?
It goes by many names, one of which is blood sugar level, blood sugar concentration or blood glucose level, This is the accumulation of glucose in the blood either animal or human. Glucose is a simple sugar and about 4 grams of glucose are present in the blood of a human weighing 70 kilograms all the time. Glucose is stored in the skeletal muscles and in the liver cells in the form of glycogen.
In a human body, blood glucose is about 1 teaspoon and this amount is very vital for the normal function of a number of tissues and the human brain consumes 60% of glucose in the blood in fasted. Continue elevation of blood glucose can result in glucose toxicity and contributes to the complication of diabetes. Abnormal blood sugar level is an indication of a medication condition. A high level of glucose in the blood is called hyperglycemia and a low level of glucose in the blood is called hypoglycemia.
Ways To Lower Blood Sugar Levels Naturally:
1. Exercise Regularly: BY exercising you will lose weight and at the same time you will increase your sensitivity to insulin this means that your cells are very effective in using the available sugar in the bloodstream and muscles use blood sugar for energy and muscle contraction.
2. Control Your Carb Intake: Our body breaks down carbohydrates into sugar and then insulin carries the sugar into cells and when we eat too many carbs or have problems related to insulin function then our body is restrained to do this process and the blood sugar level rises but this can be lessened by counting carbs and use food exchange system.
3. Increase Your Fiber Intake: Fiber plays a big role in slowing the carb absorption, by this process, it lets our blood sugar level rise gradually. There are 2 types of fiber and these are insoluble and soluble fibers, both are important but soluble fibers are known to show lower blood sugar levels.
4. Drink Water and Stay Hydrated: Drinking enough amount of water every day keeps the blood sugar in our body in a normal level, apart from preventing dehydration, it also helps our kidneys flush out excess blood sugar through urination.
5. Implement Portion Control: Eating until you feel full is bed, portion control helps to manage calorie intake and also aids in weight loss. Weight control promotes healthy blood sugar and reduces the risk of having type 2 diabetes.
helpful tips for controlling portions:
- Measure and weigh portions.
- Use smaller plates.
- Avoid all-you-can-eat restaurants.
- Read food labels and check the serving sizes.
- Keep a food journal.
- Eat slowly
6. Choose Foods With a Low Glycemic Index: Eating foods that are low in glycemic index shows a reduced long term blood sugar levels but we still need to be aware of the amount of carbs that we consume.
Low glycemic index foods:
- sweet potatoes
- non-starchy vegetables
7. Control Stress Levels: Stress also has an effect on the level of glucose in our blood. Hormones glucagon and cortisol are released during stress and these hormones make blood sugar levels go high.
8. Monitor Your Blood Sugar Levels: Keeping track of your blood sugar level helps you check whether you need to make some adjustments on your food intake or in your medication.
9. Get Enough Quality Sleep: Getting enough sleep is needed for good health, lack of enough rest affects the blood sugar level and insulin sensitivity because they increase your appetite and you will gain weight.
10. Eat Foods Rich in Chromium and Magnesium: Chromium is also responsible for carb and fat metabolism, as well as help in controlling blood sugar level, lack of chromium, may lead to carb intolerance.
11. Try Apple Cider Vinegar: Apple Cider Vinegar has many benefits, one of which is it helps in lowering fasting blood sugar levels and decrease its production by the liver or increase its use by the cells and it influences the body's response to sugars and improving insulin sensitivity.
12. Experiment With Cinnamon Extract: Cinnamon Extract is known to improve insulin sensitivity by lowering insulin resistance and lowers the blood sugar level by 29%.
13. Try Berberine: Berberine is an active component of a Chinese herb that used to cure diabetes for many many years. It also helps in lowering the blood sugar level and breakdown carbs for energy use.
14. Eat Fenugreek Seeds: Fenugreek Seeds is a great source of soluble fiber which is vital in controlling blood sugar levels, it also helps reduce fasting blood glucose and improve glucose intolerance.
15. Lose Some Weight: Weight control helps in promoting healthy blood sugar levels and reduce the risk of developing diabetes.