List of contents
Jakarta, clubnet Indonesia
–
Lower
blood sugar
not merely have to help
drug
.With a few changes in lifestyle and
dietary habit
, blood sugar levels can decrease naturally.
So, what are the natural ways to reduce blood sugar levels?
The body actually has a mechanism to maintain the stability of blood sugar through the hormone insulin.However, when insulin production is disrupted or body cells are no longer responsive, glucose accumulates in the blood.If left unchecked, this condition can develop into type 2 diabetes.
According to the United States Center for Disease Control and Prevention (CDC), the ideal blood sugar levels before eating ranges from 80-130 mg/dl.Two hours after eating, ideally less than 180 mg/dl.
To achieve this, you can start with the following nine natural steps, launch various sources.
1. Mager opponents with light exercise
Regular physical activity helps the body use insulin more effectively.You don’t have to take the class immediately
Gym
, just walk, yoga is light, or up and down the stairs 10-15 minutes a day.
If your work demands a long sitting, stand every 30-60 minutes and do a short stretch that is also known as
Exercise Snack
.
2. Expand the consumption of fiber
Fiber, especially soluble fiber, helps slow down the absorption of sugar into the blood.Find these benefits from vegetables, whole fruit, nuts, to seeds.
Not only filling, fiber also makes blood sugar levels more stable.
3. Eat fiber first, then carbohydrates
Eating sequence also affects.Start with vegetables or salads, then then rice or bread.This method is proven to reduce the surge of blood sugar after eating.
4. Drink enough water
Dehydration can increase blood sugar levels.Water helps the kidneys release excess glucose through urine.
A study in 2021 shows that sufficient water consumption is related to the lower risk of experiencing high blood sugar.
5. Walk after eating
Instead of sitting casually after eating, try walking for 10-15 minutes.This light activity helps combustion of carbohydrates and increases the effectiveness of insulin.
6. Consumption of fermented foods
Fermented foods such as tempeh, kimchi, kefir, and miso contain probiotics that are good for the intestine.
In addition to supporting digestion, this good microorganism also helps slow down the absorption of carbohydrates and maintain the stability of blood sugar.
7. Add chromium and magnesium in the menu
These two minerals play an important role in insulin regulations.Chromium-rich foods include chicken meat, broccoli, and seeds.While many magnesium is found in spinach, avocado, bananas, to pumpkin seeds.
8. Manage stress with relaxation
Chronic stress increases the hormone cortisol which triggers an increase in blood sugar.Relaxation techniques such as meditation, yoga, or just walking in nature can help reduce stress and keep the work of hormones balanced.
9. Sleep adequate and quality
Lack of sleep Reduces insulin sensitivity.Ideally, sleep 7-8 hours per night so that the body can carry out its functions optimally, including keeping sugar levels stable.
(tis/asr)
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