Blood sugar naturally occurring in the body, also known as blood glucose, refers to the concentration of glucose (a type of sugar) present in the bloodstream. Glucose is a vital source of energy for the body’s cells, and it is the primary fuel for the brain. The body regulates blood sugar naturally as levels tightly to ensure they remain within a specific range, as both high and low blood sugar levels can have adverse effects on health.
Two hormones play a significant role in regulating blood sugar:
- Insulin: Produced by the pancreas, insulin facilitates the uptake of glucose from the bloodstream into cells. It lowers blood sugar levels by promoting the storage of glucose in tissues like muscles and the liver.
- Glucagon: Also produced by the pancreas, glucagon raises blood sugar levels by prompting the release of stored glucose from the liver when blood sugar is too low.
The body’s ability to maintain blood sugar naturally within a healthy range is crucial for overall health and well-being. When blood sugar levels are consistently too high, it can lead to conditions like diabetes, while excessively low levels can cause hypoglycemia. Monitoring and managing blood sugar levels are important for individuals with diabetes and for overall health and energy regulation in all people.
What is a Good Level to Have of Blood Sugar Naturally?
A good level of blood sugar naturally, for someone without diabetes or other medical conditions, typically falls within a relatively narrow range. The ideal range for fasting blood sugar (blood sugar levels when you haven’t eaten for several hours) is usually considered to be:
- Normal Range: 70 to 99 milligrams per deciliter (mg/dL) or 3.9 to 5.5 millimoles per liter (mmol/L).
These values may slightly vary depending on the specific guidelines and units used in different regions. For instance, some sources may consider a fasting blood sugar level of up to 100 mg/dL (5.6 mmol/L) as normal. However, values within the range of 70 to 99 mg/dL are generally accepted as healthy for most people.
It is important to note that blood sugar naturally, levels can fluctuate throughout the day, rising after meals and lowering during periods of fasting. It is also essential to consider that individual variations exist, and what’s considered normal for one person might differ for another.
What are Some Ways to Control Blood Sugar Naturally?
Controlling blood sugar naturally is essential for overall health, especially for individuals with diabetes or those at risk of developing diabetes. Here are some ways to help regulate and control blood sugar levels naturally:
- Dietary Modifications:
- Choose Complex Carbohydrates: Opt for complex carbohydrates like whole grains, vegetables, and legumes, which are digested more slowly and lead to gradual increases in blood sugar.
- Fiber-Rich Foods: High-fiber foods, such as fruits, vegetables, and whole grains, can help stabilize blood sugar levels by slowing down the absorption of glucose.
- Limit Sugary Foods: Minimize the consumption of sugary snacks, sweets, and sugary beverages, as they can cause rapid spikes in blood sugar.
- Balanced Meals: Eat balanced meals that include a combination of carbohydrates, protein, and healthy fats to help maintain stable blood sugar levels.
- Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to spikes in blood sugar.
- Regular Exercise: Physical activity can improve insulin sensitivity and help the body utilize blood sugar naturally. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, in addition to strength training.
- Stress Management: Chronic stress can affect blood sugar levels. Practices like meditation, yoga, deep breathing, and relaxation techniques can help manage stress.
- Adequate Sleep: Getting enough quality sleep is crucial for blood sugar regulation. Aim for 7-9 hours of sleep per night.
- Stay Hydrated: Proper hydration is essential for overall health and can help with blood sugar control.
- Choose Healthy Fats: Opt for unsaturated fats found in sources like avocados, nuts, seeds, and olive oil while limiting saturated and trans fats.
- Regular Monitoring: If you have diabetes or are at risk, monitor your blood sugar levels as recommended by your healthcare provider.
- Weight Management: Maintaining a healthy weight or losing excess weight can improve insulin sensitivity and blood sugar control.
- Limit Alcohol: If you consume alcohol, do so in moderation, as it can affect blood sugar levels. It’s important to be aware of the potential interactions between alcohol and any medications you may be taking.
What are the Best Foods to Eat to Control Blood Sugar Naturally?
To help control blood sugar naturally, it’s important to focus on a balanced and nutritious diet that includes foods that have a minimal impact on blood glucose levels. Here are some of the best foods to eat for blood sugar naturally to be controlled:
- Non-Starchy Vegetables: These are high in fiber and low in carbohydrates, making them excellent choices for regulating blood sugar. Examples include leafy greens, broccoli, cauliflower, zucchini, and bell peppers.
- Whole Grains: Choose whole grains over refined grains, as they contain more fiber and nutrients. Options include oats, quinoa, brown rice, whole wheat, and barley.
- Legumes: Beans, lentils, and peas are rich in fiber and protein, which can help stabilize blood sugar levels.
- Lean Proteins: Incorporate lean sources of protein, such as skinless poultry, lean cuts of meat, fish, and tofu, into your meals. Protein helps control appetite and can slow down the digestion of carbohydrates.
- Fruits in Moderation: While fruits contain natural sugars, they also provide essential vitamins, minerals, and fiber. Opt for whole fruits like berries, apples, and pears, and consume them in moderation.
- Nuts and Seeds: These are high in healthy fats, protein, and fiber. Almonds, walnuts, chia seeds, and flaxseeds can be beneficial for blood sugar control when consumed in reasonable portions.
- Cinnamon: Some studies suggest that cinnamon may help improve insulin sensitivity and lower blood sugar levels. Adding a sprinkle of cinnamon to your meals or beverages can be a simple way to incorporate it.
- Vinegar: Consuming vinegar (e.g., apple cider vinegar) before meals may help reduce the post-meal blood sugar spike. A small amount diluted in water can be taken as a pre-meal beverage.
- Fatty Fish: Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can have a positive impact on insulin sensitivity.
- Greek Yogurt: Greek yogurt is a good source of protein and probiotics, which can be beneficial for digestive health. Choose plain, unsweetened varieties.
- Berries: Berries, such as blueberries, strawberries, and raspberries, are lower in sugar compared to many other fruits and are rich in antioxidants and fiber.
- Green Tea: Green tea may have a modest positive effect on blood sugar control. It is also a healthier alternative to sugary beverages.
Remember that portion control and the overall balance of your meals are essential to balance blood sugar naturally. Also, it is advisable to spread your carbohydrate intake evenly throughout the day to avoid large blood sugar spikes.
The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to problems with control of blood sugar naturally are:
- Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
- Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
- Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
- Stress Related Causes: Chronic Stress. Addressing these triggers through an integrated approach can naturally restore hormonal balance.
How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With Control of Blood Sugar Naturally?
- Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
- Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
- Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
- Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra to avoid being sleep deprived, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock to stop feeling sleep deprived.
- Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.