Effective Ways to Lower Blood Sugar Levels

Managing blood sugar levels is crucial for overall health, especially if you have diabetes or are at risk. For Australians looking to maintain a healthy lifestyle, here are some practical and effective strategies to lower your blood sugar levels naturally through diet, exercise, and lifestyle changes.

What Will Happen if Your Blood Sugar is High (Hyperglycemia)?

High blood sugar, or hyperglycemia, can lead to serious health issues, including:

• Increased risk of heart disease and stroke
• Nerve damage (neuropathy)
• Kidney damage (nephropathy)
• Eye damage (retinopathy)
• Poor wound healing

Understanding the risks can motivate you to manage your blood sugar levels effectively. 

So, What Can I Eat to Maintain Low Blood Sugar Levels?

Low Glycemic Index Foods

Foods with a low glycemic index (GI) help keep your blood sugar levels stable. These include:

• Whole grains like oats and barley
• Non-starchy vegetables like broccoli and spinach
• Legumes like lentils and chickpeas

Increase Fibre Intake

Fibre slows down the absorption of sugar, helping to control blood sugar levels. Incorporate:

• Vegetables: Carrots, beets, and greens
• Fruits: Berries, apples, and pears
• Whole grains: Brown rice, quinoa

Choose Lean Proteins and Healthy Fats

Opt for lean proteins and healthy fats to keep you full and regulate blood sugar:

• Lean meats: Chicken, turkey, and fish
• Healthy fats: Avocado, nuts, and olive oil

What Are the Worst Foods for Blood Sugar?

Avoid foods high in sugar and refined carbs, such as:

• Sweets and desserts
• Sugary drinks
• White bread and pasta

Find Activities and Exercises That You Enjoy Keeping You Active & Your Blood Pumping

Benefits of Aerobic Exercises

Aerobic exercises help lower blood sugar levels by increasing insulin sensitivity. Try:

• Walking or jogging
• Swimming
• Cycling

Strength Training

Incorporate strength training to build muscle, which helps improve blood sugar control:

• Weightlifting
• Resistance band exercises
• Bodyweight exercises

Fun Activities

Keep it fun with activities like:

• Dancing
• Walking your dog
• Playing competitive frisbee

Make Healthy Lifestyle Changes

Stress Management Techniques

Chronic stress can raise blood sugar levels. Practice stress management techniques such as:

• Meditation and deep breathing exercises
• Yoga
• Mindfulness practices

Importance of Adequate Sleep

Lack of sleep can affect your body’s ability to regulate blood sugar. Aim for:

• 7-9 hours of quality sleep per night

Avoid Smoking and Excessive Alcohol Consumption

Both smoking and excessive drinking can negatively impact blood sugar levels. Reducing or quitting these habits can improve your overall health.

Monitor Yourself Regularly and Try Not to Skip Your GP Appointment

Regular Monitoring

Use glucose fasting as a measure to keep track of your blood sugar levels. Regular monitoring can help you make necessary adjustments to your diet and lifestyle.

Importance of Regular Medical Checkups

Regular checkups with your GP can help manage your blood sugar levels and address any health issues early. Don't skip these appointments, as they are crucial for long-term health management. 

Addressing High Sugar Levels in the Morning

High sugar levels in the morning, known as the dawn phenomenon, can be managed by:

• Adjusting your medication
• Having a balanced breakfast
• Consulting with your doctor for personalized advice

Consider Medication and Supplements to Lower Sugar Levels

Common Medications

Your doctor might prescribe medications to help control blood sugar levels. Some common ones include:

• Metformin
• Sulfonylureas
• Insulin

Supplements

Certain supplements can also help manage blood sugar levels:

• Chromium
• Magnesium
• Blood balance tablets

Always consult with your healthcare provider before starting any new medication or supplement. For more information, visit NPS MedicineWise.

MedAdvisor’s App Makes Monitoring Sugar Levels and Medication Easy

Download the MedAdvisor app to simplify and improve your medication management. The app provides dosage reminders and helps you track your medications easily.

Get the MedAdvisor app here.

FAQs

Final Thoughts

Maintaining healthy blood sugar levels is achievable with the right diet, exercise, and lifestyle changes. Implement these strategies and consult with your healthcare professional for personalised advice. Remember, the MedAdvisor app can be your companion in managing medications and staying on top of your health.

Stay healthy and take control of your blood sugar levels today!

Useful resources to get you started:

• HealthDirect. - Understanding your blood sugar levels
• Glycemic Index Foundation - Learn more about low GI foods
• Dietitians Association of Australia.: Read about the benefits of fibre for your body
• Better Health Channel - Get more exercise ideas here
• Sleep Health Foundation - Learn more about the importance of sleep.