How To Lower Blood Sugar Down Quickly (Simple Tips)
If you have diabetes, your body isn’t able to regulate blood sugar properly, either because the pancreas doesn’t produce insulin (type 1 diabetes) or the body has become resistant to it (type 2 diabetes).
As a result, people with diabetes have to carefully manage their blood sugar levels through diet, exercise, and medications to make sure it stays in a healthy range.
What causes high blood sugar?
Hyperglycemia (high blood glucose) means there is too much sugar in the blood because the body lacks enough insulin. Associated with diabetes, hyperglycemia can cause vomiting, excessive hunger and thirst, rapid heartbeat, vision problems, and other symptoms. Untreated hyperglycemia can lead to serious health problems.
What are the risk factors for hyperglycemia?
Major risk factors for hyperglycemia are:
- You have a family history of type 2 diabetes.
- You are African American, Native American, Hispanic or Asian American.
- You are overweight.
- You have high blood pressure or cholesterol.
- You have polycystic ovarian syndrome (PCOS).
- You have a history of gestational diabetes.
What causes hyperglycemia in people with diabetes?
- The dose of insulin or oral diabetes medication that you are taking is not the most helpful dose for your needs.
- Your body isn’t using your natural insulin effectively (type 2 diabetes).
- The amount of carbohydrates you are eating or drinking is not balanced with the amount of insulin your body is able to make or the amount of insulin you inject.
- You are less active than usual.
- Physical stress (from illness, a cold, the flu, an infection, etc.) is affecting you.
- Emotional stress (from family conflicts, emotional problems, school or work stresses, etc.) is affecting you.
- You are taking steroids for another condition.
- The dawn phenomenon (a surge of hormones the body produces every morning around 4 am to 5 a.m.) is affecting you.
Other possible causes
- Endocrine conditions, such as Cushing syndrome, that cause insulin resistance.
- Pancreatic diseases such as pancreatitis, pancreatic cancer and cystic fibrosis.
- Certain medications (such as diuretics and steroids).
- Gestational diabetes, which happens in 4% of pregnancies, and is due to decreased insulin sensitivity.
- Surgery or trauma. (source)
The complication of high blood sugar
Hyperglycemia can be a serious problem if you don’t treat it, so it’s important to treat it as soon as you detect it. If you fail to treat hyperglycemia, a condition called ketoacidosis (diabetic coma) could occur.
How to lower blood sugar down quickly
Hyperglycemia is not automatically an emergent situation. Anyone with diabetes knows high blood sugar readings will happen, and it’s okay, as long as it doesn’t last too long or get too high.
Below you can take a look at simple ways to help you lower blood sugar down quickly and safely:
Regular physical activity helps you feel better. It may also improve your sensitivity to insulin, which means it works better in your body.
Because of this, blood sugar levels can become more stable. Exercise can also help ease stress.If you aren’t active now, start slow.
Then build up how much exercise you get overtime. Shoot for 4 to 7 periods of activity each week. Try to make each period last for at least 30 minutes.
And you don’t have to work out at the gym to be active. Take the stairs instead of an elevator, or park at the far end of the lot.
Both add exercise to your daily routine. Have a realistic goal and make a plan. What exercises will you do, and when will you do them?
For example, you might plan to walk 30 minutes on most days on your lunch break.
Change your activities often enough so you don’t get bored. You can do aerobic activities like walking or jogging.
And resistance exercises like working out with weights offer another option. Whatever you do, don’t forget to stretch before and after each workout session.
It’s important to realize that exercise may lower blood sugar.
Talk to your doctor about whether you need to adjust your meds or insulin dose to keep your levels high enough.
2. Eat a Well-Balanced Diet
Try to fill half your plate with non-starchy vegetables such as: asparagus, broccoli, carrot, cucumber, salad greens, squash or tomatoes.
Also, make sure to get some beans, berris, citrus fruits, lean meat, nuts, poultry or fish.
You can also get protein from vegetarian things like tofu.
Stick to whole-grain foods. If you eat cereals, check the ingredients and make sure whole grain is first on the list. Some good whole grains are brown rice, bulgur, millet, quinoa, sorghum or whole wheat.
Remember to eat three meals a day, and try to space them out evenly. You should also aim to have the same amount of carbs at each meal.
In general, less-processed food is better. That’s because it has a lower glycemic index, which means it may have less of an effect on your blood sugar.
For example, oatmeal from whole oats has a lower glycemic index than instant oatmeal.
Also, if you follow a healthy diet and exercise routine, you could lose weight and protect yourself from other dangerous affection
3. Reduce Stress
If something has you bothered, try to make changes that can help you relax. You might exercise, spend time with friends, meditate, or replace negative thoughts with positive ones.
Do whatever works for you.
4. Quit Smoking
Kick the habit. It’ll give you better control of your blood sugar levels. As simple as it sounds, this is essential.
5. Cut Back on Alcohol
Drinking alcohol can drop blood sugar to dangerous levels. When you drink, the liver has to work to remove the alcohol from the blood instead of regulating blood sugar.
6. Take Notes
Yes, this is something many people, unfortunately don’t do as a habit.
Keeping a detailed daily log can help you track what affects glucose levels.
That log can include:
- Insulin and other medications
- Food, especially carbs
- Physical activity
After a week or so, see if you notice any patterns.
If you’re trying to lose weight, write down everything you eat or drink for a week or two, including portion size. That’ll give you a clear picture of where you stand and what changes you can make.
If you drink alcohol, check the blood sugar levels before you drink, while you drink, before you go to bed, and the following day.
Alcohol lowers blood sugar for up to 24 hours after you finish your last drink.
7. Try proven blood sugar lowering supplements
Scientists are testing many different supplements to determine if they help lower blood sugar.
Such supplements could benefit people with prediabetes or diabetes particularly type 2.
Over time, taking a supplement alongside diabetes medication may enable your doctor to decrease your medication dose though supplements likely can’t replace medication entirely.