Reading time: 8 minutes
We know life can be busy, full of challenges and food temptations. These choices don't always have a positive effect on our energy throughout the day. You know that feeling? The temptation to reach for something sweet? Or that infamous 3 p.m. sugar crash? Fear not, we've got 10 simple and effective steps for you to lower your blood sugar and ensure an energetic life! So let's get started.
To better understand how blood sugar levels work, we first need to know what they are.
How does blood sugar work?
The body, however, has a mechanism to keep blood sugar levels within a certain range. When we eat foods containing carbohydrates (sugars) , such as bread, pasta, fast food, or fruit, these carbohydrates are broken down into glucose. Glucose is then absorbed into the bloodstream, where it is available as an energy source for our cells.
When is blood sugar too high?
You can recognize this by symptoms such as: excessive thirst, frequent urination, sugar dips, cravings for sweets, hormonal complaints, fatigue and blurred vision.
The connection between food and your blood sugar levels
It is important to make conscious choices in your diet to keep blood sugar levels balanced.
On the other hand, foods with a low glycemic index , such as whole grains, vegetables, legumes, and healthy fats, help keep blood sugar levels stable . These foods are broken down slowly and release glucose gradually into the bloodstream, preventing spikes and dips in blood sugar. With these 10 steps, you can get rid of your high blood sugar!
Step 1: Lower blood sugar: cut sugar intake and say goodbye to processed foods
It's time to say goodbye to those sugary temptations and processed foods. These are often the culprits when it comes to blood sugar imbalances. Instead, choose natural, unprocessed foods.
Say hello to fresh vegetables, fruits, and whole grains. You'll be amazed at the positive impact they have on lowering your blood sugar levels.
Lower blood sugar guidelines: 400 grams of vegetables per day, 2 pieces of fruit + the following 9 steps.
Step 2: Start your day with a protein-rich breakfast
Lowering your blood sugar and getting a kick-start in the morning is essential, and the best way to do that is with a high-protein breakfast full of vegetables.
Consider eggs (vegetable omelet), raw milk full-fat yogurt/curd, or a green smoothie with a plant-based protein powder. This helps keep your blood sugar levels stable throughout the day, so you can enjoy your daily activities full of energy.
Step 3: Choose the right fats
Fat isn't always your enemy! Choose healthy fats, like avocado, nuts, seeds, and olive oil. These healthy fats help balance your blood sugar and keep you feeling full. This way, you can maintain that energetic vibe.
Guideline for lowering blood sugar levels: 1 source of healthy fats with each meal (think of a handful of nuts or a tablespoon of organic extra virgin olive oil) .
Step 4: Fiber, fiber, and more fiber
Don't forget to add plenty of fiber to your diet. Vegetables, fruits, whole grains, and legumes are excellent sources of fiber. These help your body break down carbohydrates slowly, which causes your blood sugar levels to rise and fall gradually. A win-win situation for you!
Step 5: Sleep like a baby
Sleep is not only wonderful, but also essential for healthy blood sugar levels. If you don't get enough sleep (at least 7 to 8 hours), it can lead to hormonal imbalances and elevated blood sugar levels.
Just pay attention: after a bad night's sleep, you'll often crave more sweets the next day. Your body craves a quick source of energy. So give yourself time to rest, and you'll notice your blood sugar levels stay more balanced.
Step 6: Exercise on an empty stomach and after eating
Exercise is always a good idea, especially when it comes to lowering your blood sugar. Try exercising on an empty stomach, like a morning walk or a light yoga session.
This helps make your body more sensitive to insulin, which helps regulate your blood sugar levels. It's also beneficial to take a walk after a meal. This promotes glucose uptake by your muscles and lowers your blood sugar levels.
Step 7: Embrace relaxation and reduce stress
Stress can negatively impact your blood sugar levels. Therefore, take time to relax and reduce stress. Try relaxation techniques such as meditation, breathing exercises, or yoga.
Self-care moments like a warm bath, reading a good book or spending time with friends can also help reduce stress and keep your blood sugar levels balanced (but without the sweets :).
Step 8: Discover the power of apple cider vinegar and lemon
Apple cider vinegar and lemon are great additions to your diet when it comes to lowering your blood sugar levels.
They can help slow glucose absorption and support your body in regulating blood sugar levels. Add some apple cider vinegar to your salad dressing or start your day with a glass of warm water with lemon juice. A simple and tasty way to support your blood sugar levels. Check out this post for more information!
Step 9: Lower Blood Sugar with a Touch of Cinnamon
Cinnamon isn't just a delicious flavoring; it can also help lower your blood sugar levels. Add a pinch of cinnamon to your oatmeal, yogurt, or smoothies. It has a natural ability to improve insulin sensitivity and keep your blood sugar levels stable. A tasty and healthy addition to your daily routine.
Step 10: Support your body with supplements
Sometimes it can be helpful to give your body extra support to lower your blood sugar levels. Easily give your body the extra support it needs, without having to think about it too much. With our Daily Essential bundle, you'll get supplements like vitamin D and magnesium complex. These help improve your insulin sensitivity and keep your blood sugar balanced. And of course, our herbal supplement, Sugar Gluco Balance , plays a role in insulin sensitivity and blood sugar regulation.
