Simple and Natural Ways to Maintain Healthy Blood Sugar Levels – Start Applying Them Today!

If you are one of the millions of people who have prediabetes, diabetes, metabolic syndrome, or any other form of insulin resistance, maintaining normal blood sugar levels can be a challenge. In recent decades, these chronic disorders have spread, reaching epidemic proportions and causing serious but often preventable side effects, such as nerve damage, fatigue, vision loss, arterial damage, and weight gain.
Elevated blood sugar levels, maintained for a long time, can push someone who is prediabetic into diabetes. Even for individuals who do not necessarily present a high risk of developing diabetes or cardiac complications, poorly managed blood sugar can lead to common complications, including fatigue, weight gain, and sugar cravings. In extreme cases, high blood sugar can even contribute to strokes, amputations, comas, and death in individuals with a history of insulin resistance.
Blood sugar is elevated by glucose, which is the sugar we obtain from consuming many different types of foods that contain carbohydrates. While we usually think that normal blood sugar levels depend strictly on the carbohydrates and added sugars someone consumes, other factors also play a role. For example, stress can increase cortisol levels, which interferes with how insulin is used, and meal timing can affect how the body manages blood sugar.
What can you do to avoid dangerous fluctuations in blood sugar and reduce diabetes symptoms?
As you will find out, normal blood sugar levels are supported by a balanced, minimally processed diet, regular exercise, and proper hormone management in several ways (such as getting enough sleep and reducing stress). The power is in your hands, as many of the disorders triggered by poorly managed blood sugar are preventable and can be successfully managed naturally by practicing certain healthy habits.
How to Maintain Normal Blood Sugar
Most habits that help us maintain normal blood sugar levels are quite obvious and easy to implement. However, some may surprise you, especially if you believe it will be difficult to start managing your blood sugar better.
Small changes in diet, exercise routine, and sleep schedule can make a big difference when it comes to managing blood sugar. Let’s look at some of the best ways to help you get on the right track to achieving and maintaining normal blood sugar levels:
1. Eat an Anti-Inflammatory, Minimally Processed Diet
A healthy diet is key to managing blood sugar and preventing or treating diabetes. This does not mean you have to avoid carbohydrates or sugar when trying to maintain normal blood sugar; you just need to balance them with proteins/fats and focus on obtaining them from natural, whole foods.
Consuming a source of protein, fiber, and healthy fats at every meal can help stabilize blood sugar, especially when consuming carbohydrates/sugar (such as starchy vegetables like potatoes, fruits, or whole grains). These slow the absorption of sugar into the bloodstream, help manage your appetite, and are also important for metabolism and digestion.
Some of the best protein foods for managing blood sugar include wild-caught fish like salmon, eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir, or raw cheeses), and pasture-raised poultry.
Healthy fats include: virgin coconut oil, extra virgin olive oil, nuts and seeds (such as almonds, chia, hemp, and flaxseed), and avocado.
Fiber-rich foods include: fresh vegetables, whole fruits (not juice), legumes, and whole grains. Other fiber-rich foods include artichokes, leafy greens, chia seeds, flaxseeds, apples, pumpkin seeds, almonds, avocado, and sweet potatoes.
According to an article in Diabetic Living magazine, other great foods and beverages for stabilizing blood sugar include apple cider vinegar, cinnamon, green tea, herbal teas, fresh herbs, and spices.
2. Change Your Carbohydrates and Sweeteners
While all types of added sugars can raise blood sugar levels, some sources of sugar/carbohydrates affect blood glucose levels more than others. When used in appropriate amounts and moderation, sources of natural/unrefined sugar, ideally organic (such as those from fruits or raw honey), are less likely to contribute to poor blood sugar management than refined sugars (such as white cane sugar or refined products).
To help maintain normal blood sugar, carefully check ingredient labels, as sugar can be listed under dozens of different names.
Avoid any products with refined flour (also known as white flour or enriched flour) and added sugars, such as beet sugar/cane sugar, cane sugar, and high-fructose corn syrup, fructose, and dextrose.
Instead, choose natural sweeteners, including raw honey, organic stevia, dates, pure maple syrup, or molasses.
Most importantly, monitor portion sizes, using only a small amount per day of natural sweeteners (such as one to three tablespoons per day).
When it comes to grain products, it is best to consume whole grains whenever possible, as opposed to refined, which tend to raise blood sugar more. But if you must use flour, choose those made 100% from whole grains, or try coconut flour or almond flour for an even healthier option.
Remember that alcohol can also raise blood sugar, especially if you consume sweetened alcoholic beverages (such as certain wines, sherry, liqueurs, mixes with juice, and cider).
3. Exercise Regularly
You probably already know that there are literally dozens of benefits associated with exercise. According to the National Diabetes Association, exercise manages blood sugar in several ways. Short-term exercise helps muscle cells take in more glucose to use for energy and tissue repair, thus lowering blood sugar in the process. Long-term exercise also makes cells more receptive to insulin and helps prevent resistance.
30-60 minutes of exercise on most days of the week (such as running, cycling, swimming, and weight lifting) is a simple and beneficial way to reduce inflammation, manage stress, improve immunity, and balance hormones.
4. Manage Stress
Excessive stress can actually lead to increased blood sugar levels due to a heightened release of the stress hormone cortisol. Stress triggers a vicious hormonal cycle for many people. Not only does it contribute to increased blood sugar by raising cortisol, but it also tends to increase cravings for unhealthy foods (many of which are refined and filled with sugar or other inflammatory ingredients) and often interferes with good sleep.
Some ways you can help cope with the inevitable stress that arises in life
Studies have found that natural remedies for stress relief, including exercise, yoga, meditation, and the use of relaxing essential oils for anxiety (such as lavender, rose, and chamomile) are helpful for diabetics and those with insulin resistance. Other ways to relax include spending time outdoors, joining community groups, and connecting more closely with family and friends.
5. Get Enough Rest
Being well-rested is essential for maintaining a healthy perspective on life, keeping healthy habits, and even managing hormone levels. According to the Centers for Disease Control and Prevention, about 35% of people report getting less than 7 hours of sleep each night, which increases their risk for numerous health issues, including type 2 diabetes. Lack of sleep can raise stress hormones and hunger hormones (such as cortisol and ghrelin, which signal hunger), making it more difficult to eliminate sugary cravings, refined grain products, and caffeine overload.
Sleep and metabolic processes are linked in several ways, and research shows that our natural circadian rhythms can trigger increased blood sugar or raise the risk of diabetes when disrupted. Insufficient, poor-quality sleep or sleep at inappropriate times can affect insulin secretion even if you change your diet.
Aim for 7 to 9 hours of sleep per night, ideally following a regular sleep/wake schedule to balance hormones, reduce stress responses, and have enough energy to exercise and keep up with daily tasks.