How to Balance Your Blood Sugar Naturally

Blood cells and glucose in the vein. 3D illustration

Insulin is a hormone made by your body. It helps blood sugar feed cells and regulates your overall blood sugar. If your body doesn’t make enough insulin or your body is having trouble using insulin effectively, your blood sugars could become elevated and unbalanced.

Having high blood sugar (also called hyperglycemia) can be part of pre-diabetes, and also diabetes. Diabetes is often treated with medications in pill or injectable forms. There are also natural ways to help you lower your blood sugar. Let’s look at a few.

Dietary Changes to Balance Blood Sugar

The most obvious way to help balance blood sugar is through diet. Small changes can make big differences. Make changes gradually so that they can become healthy habits over time.

  • Increase fiber intake. The fiber found in vegetables, fruits, beans, and whole grains helps slow the breakdown of carbohydrates and levels out blood sugar levels.¹
  • Decrease carbohydrate intake. Lowering simple carbohydrates like processed wheat (white flour) and sugar reduces spikes in blood sugar, which helps balance blood sugar throughout the day.²
  • Watch portion sizes. American food portions tend to be quite large compared to much of the world. Check the label to see how large a particular portion should be and weigh or measure out your food to make sure you are staying in that range.
  • Eat foods with a lower glycemic index. The glycemic index is a measure of how much a particular food will increase blood sugar two hours after being consumed.³ Choosing foods with a lower glycemic index should result in lower blood sugars and better balance. Foods like whole grains, unsweetened yogurt, lentils, and oats are all low glycemic.

Remember to check with your doctor or healthcare provider before making any changes to your diet.

Hydration to Help Balance Blood Sugar

A glass of water

Drinking enough water throughout the day helps keep you hydrated and healthy. Not getting enough water has been shown to raise blood sugar levels.⁴

Drinking water helps rehydrate the blood and helps the kidneys more effectively clean the blood. This helps remove excess sugar so that it can be flushed out in the urine.

Staying hydrated also can help you feel fuller for longer, which can result in less snacking on sugary or carbohydrate-loaded foods.

Lowering Stress Can Help Balance Your Blood Sugar

Something most people don’t realize is that stress can affect your blood sugar levels.⁵ Stress is the feeling of being overburdened or unable to cope with emotional or psychological demands. Stress can also occur as a result of being physically unwell.

Taking care of your physical health goes a long way toward lowering the stress load on your body. The same goes for your mental health. Taking time for yourself during the day to practice mindfulness, go for a refreshing walk, or talk to someone who is really there for you goes a long way toward lowering your stress.

Help Balance Blood Sugar with Exercise

We all know regular exercise is good for us. One of the many benefits of exercise is that it helps your body utilize blood sugar for energy. It doesn’t have to be a big workout; moderate exercise like walking uses blood sugar and lowers insulin levels.⁶

It’s best to make sure not to overexert yourself. Blood sugar levels will rise briefly after strenuous levels of exercise. Strenuous exercise can also lead to a rise in those stress hormones we talked about earlier.⁶

Make sure to talk with your doctor or healthcare provider before starting any new exercise routine.

Supplements and Herbs That Can Help Balance Blood Sugar

vital nutrients

Research has shown that certain minerals, micronutrients, and herbs can help lower blood sugar levels.⁷⁸ Forrest Health carries a full line of supplements to assist in balancing blood sugar levels.

Available through Forrest Health is Blood Sugar Support from Vital Nutrients. Blood Sugar Support is a combination of herbs and micronutrients that promote healthy blood sugar levels. Cinnamon extract, American Ginseng, Holy Basil extract, biotin, and chromium, along with other ingredients, work together to help support optimal pancreatic functioning, lower cortisol (the stress hormone) levels, and balance blood sugars.*

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/11772915/
  2. https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
  3. https://pubmed.ncbi.nlm.nih.gov/6259925/
  4. https://pubmed.ncbi.nlm.nih.gov/21994426/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281544/
  6. https://www.webmd.com/healthy-aging/features/exercise-lower-blood-sugar#1
  7. https://spectrum.diabetesjournals.org/content/22/4/214
  8. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0092358

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