Easy Ways To Lower Blood Sugar Levels Naturally. || Dr. Biswajit Banerjee || Diabetologist [caca62]
Post Time: 2025-07-29
Blood sugar, or glucose, is a vital energy source that fuels our bodies. However, maintaining healthy blood sugar levels is crucial to prevent various complications and promote optimal health. The American Diabetes Association recommends the following normal blood sugar ranges:
- Fasting plasma glucose: Less than 100 mg/dL
- Postprandial (after meal) glucose: Less than 140 mg/dL
Maintaining these ideal ranges requires a combination of healthy diet, regular physical activity, and stress management. A glucometer or continuous glucose monitor can help track blood sugar levels throughout the day.
The Role of Diet in Regulating Blood Sugar Levels
Diet plays a significant role in regulating blood sugar levels. Foods that are high on the glycemic index (GI) cause a spike in blood sugar, while those with a low GI provide sustained energy without leading to fluctuations. Include fiber-rich foods like fruits, vegetables, and whole grains to help slow down glucose absorption.
For instance, an apple contains about 19 grams of carbohydrates per serving, which is relatively high on the GI scale but paired with healthy amounts of fiber can regulate blood sugar levels.
Exercise: The Key to Insulin Sensitivity
Regular physical activity helps improve insulin sensitivity, allowing glucose to enter cells more efficiently. This means that exercise not only reduces blood sugar spikes after meals but also increases fat burning and promotes overall well-being.
For individuals who are physically active, a study found that 30 minutes of moderate-intensity aerobic exercise can significantly lower fasting plasma glucose levels (1).
Stress Management for Balanced Blood Sugar Levels
Chronic stress affects blood sugar regulation by releasing cortisol, a hormone that raises blood sugar. Stress management techniques like yoga and meditation have been shown to reduce symptoms of anxiety and depression.
A study published in the Journal of Clinical Endocrinology & Metabolism found that practicing relaxation therapy significantly reduced plasma glucose levels (2).
Sleep Quality: The Often-Overlooked Factor Affecting Blood Sugar Levels
Poor sleep quality has a significant impact on blood sugar regulation. Lack of restful sleep can lead to insulin resistance, causing an increase in fasting and postprandial glucose levels.
Individuals who had restricted their night's sleep experienced significantly higher morning cortisol and glucose levels compared with those who slept for seven hours (3).
The Importance of Tracking Blood Sugar Levels
Monitoring blood sugar regularly helps identify fluctuations that require medical attention. This data can also provide insights into the effectiveness of diet, exercise, and stress management strategies.
To effectively track changes in your health markers use a high-quality continuous glucose monitoring system to receive accurate information on how these parameters are interacting with each other.
There are multiple ways to naturally manage your blood sugar levels. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices. Tips from Diabetologists Dr. Biswajit Banerjee. To know more please subscribe to our YouTube channel and press the bell icon for getting notifications of the next videos. And please share this video with your friends and in groups. ----------------------------------------------------------------------------------------------------------------------- ----------------------------------------------------------------------------------------------------------------------- *This programme is co-sponsored by :* Dr. M. N. Chatterjee Memorial Pathology, Laboratory, and Polyclinic, Uttarpara ADDRESS: “Haldibati” 145, Raja Peary Mohan Road, Uttarpara, Hooghly- 712258 EMAIL : blood sugar levels in ketosis [email protected] / [email protected] PHONE : 033- 2664-5752 / 033-2664-5752 Visit Here for more information = The Care Nursing Home, Uttarpara Address: 27/T, Raj Krishna Street, Kotrung, Uttarpara, Hooghly- 712258 EMAIL : [email protected] PHONE : 98300 78046 Visit Here for more information = Fitness Physiotherapy Centre, Park Circus, Kolkata Address: 6A Tiljala Road (1st Foor), Beside Park Residency, Behind, Darga Rd, Beniapukur, Kolkata, West Bengal 700046, India EMAIL : [email protected] PHONE : 85849 33513 / 74392 81431 Visit Here for more information = Maa Sarada what can i do for low blood sugar Hospital Pvt Ltd, Konnagar Address: 160, G T Road, Konnagar, Hooghly - 712235, Near Dharsa Petrol Pump EMAIL 143 blood sugar : [email protected] PHONE : 033 2674 5678 / 70444 88297 / 70444 88293 Visit Here for more information = ----------------------------------------------------------------------------------------------------------------------- ----------------------------------------------------------------------------------------------------------------------- For any query Contact us @ Mobile number: 9330240762 Email: [email protected] #Diabetes #medicaltips, #meditips