7 Ways to Control High Blood Sugar Levels

Although they may not seem related, elevated stress levels can affect your blood sugar levels and lead to blood sugar imbalance

Written and verified by the doctor Maricela Jiménez López.

Last update: 12 May, 2022

Blood sugar levels across the world have risen significantly over recent decades due to an increase in sugar intake.

There are countless sugary products on the market, such as soft drinks, candy, chocolate, pastries, etc. There are even products you would never suspect of containing sugar, like crackers, pasta, and packaged foods.

These types of food have affected the health of many and are one of the main causes of the following conditions:

• Obesity
• Glucose intolerance
• Type 2 diabetes
• Excess weight

High blood sugar levels

Hyperglycemia is when blood glucose levels are high; it’s the result of a lack of or an insufficient amount of insulin.

• The first step is to check your glucose levels with a glucose meter.
• If your levels are higher than 180 mg/dl, you should be treated by a doctor right away, as this can lead to serious health issues.

Controlling and lowering blood sugar levels

1. Lower your daily sugar intake

• Choose low glycemic foods and pay attention to the type and amount of ingredients they contain.
• Eat more fresh fruit and vegetables.
• Aim for a diet that’s healthy, varied, and balanced, and avoid foods that are high in fat.
• Include protein and healthy carbohydrates like whole grains in your meals.

2. Add flaxseed to your diet

Flaxseed can be consumed whole, ground, as a tea or an oil. Flaxseed provides many health benefits such as:

• A lower risk of heart disease
• Cancer prevention
• Reduction of bad cholesterol (LDL)

3. Exercise daily

Physical activity regulates blood sugar levels, since muscles burn glucose to create energy and move around, leading to less sugar in the blood.

Make sure to measure your levels regularly to determine what exercise is best for you and to avoid sudden drops in blood sugar.

4. Stay hydrated

Drinking at least 2 liters of water per day rehydrates blood cells, lowers sugar levels, and reduces the risk of developing diabetes.

Staying hydrated is crucial to the good function of your kidneys, which are responsible for ridding the blood of excess sugar through urine.

• Water and calorie-free beverages are most recommended.
• Avoid sweetened drinks, since they can lead to weight gain and raise blood glucose levels.

5. Manage your stress levels

Relaxation and meditation reduce stress and lower blood sugar levels on top of providing many benefits for your body and mind.

Practice exercises and relaxation methods like:

• Meditation
• Yoga
• Mindfulness

The above suggestions are very helpful in lowering sugar levels, as well as improving overall health.

6. Get enough sleep

Proper rest is crucial to maintaining good health. Poor sleep habits impact blood sugar levels and insulin sensitivity.

As such, they can increase appetite and lead to weight gain.

7. Add cinnamon to your diet

Cinnamon offers many health benefits and can be consumed in its stick or powder form.

Some studies show that it can lower blood sugar levels by as much as 29%. Cinnamon acts similar to insulin, only much more slowly.

Final recommendations

• Consult your physician before making any lifestyle or diet changes.
• There are many natural alternatives available to lower blood sugar that are not contraindicated.
• Remember to lose weight and eat a balanced diet.
• Measure your sugar levels regularly.
• You must undergo a blood test to know your levels; your doctor will advise you accordingly.

If you have any doubts, you can consult with a  dietitian who can recommend a diet that’s appropriate for you.