Our body’s cells need blood sugar to function effectively. However, it must be within a specific range. Going above or below the prescribed levels can affect one’s health and lead to complications. Fluctuations happen mainly when one has diabetes, a condition where the body cannot regulate blood glucose levels. But the good news is that diabetes is manageable. Here’s how to control high blood sugar naturally through healthy habits and lifestyle changes.

Monitor carb intake
Carbohydrates are one of the three primary food nutrients, apart from protein and fats. It has been proven that carbohydrates in sugary and starchy foods are bad for diabetics, and avoiding them can help in lowering blood sugar levels. The most common carb-rich foods are fruit and fruit juices, rice, potato, pasta, grain-based foods, and high-fat milk and dairy-rich products. Sugary foods like sodas, ice cream, candy, and cookies are also best avoided.

Patients can reduce carb intake when blood sugar is under control and avoid them as much as possible when not. It’s a helpful strategy to control high blood sugar naturally. A meal plan with 50 percent non-starchy vegetables and fruits, 25 percent lean protein, and 25 percent carbs like whole grains is advisable. Note that it’s more important to avoid carbs at night than in the morning to avoid a spike.

Commit to physical activity
The body needs more energy when engaged in hectic physical activity like a workout or a game in the sports arena. As a result, it uses the sugar in the bloodstream and also the available reserves. Once done with the activity, the muscles continue to use glucose for a while. Therefore, physical activity is another lifestyle change to control high blood sugar.

Diabetics can perform any physical activity they like. One can walk to the neighborhood store, climb a flight of stairs, or go for a mini hike with friends. These tiny adjustments can prove beneficial in the long run. Besides controlling diabetes, exercise helps one stay fit and balanced, which is necessary to keep other health conditions at bay. For instance, physical activity is also one of the best remedies for low blood pressure.

Manage stress
Our bodies release certain hormones as a natural response to stress. These hormones help respond to problematic situations, but they can increase heart rate, blood sugar, and blood pressure. All these can lead to significant health risks. Hence, managing stress can have multiple health benefits.

Many people turn to comfort food when stressed, which too can increase blood sugar. Instead of such unhealthy habits, one can go for a walk, listen to music, or exercise for a few minutes to calm down. Learning to relax and manage stress continuously is also among the effective remedies for lowering blood pressure.

Develop healthy sleeping habits
Health experts say that sleeping for six to eight hours can help in managing and lowering blood sugar levels. A sleep-deprived person may experience a surge in certain hormones that increase glucose. Lack of sleep also increases inflammation and oxidative stress. However, diabetics should ensure glucose doesn’t drop at night, or they may experience symptoms like nightmares and profuse sweating.

To develop a good sleep cycle, individuals must avoid caffeine before sleeping. Going to bed and waking up at a specific time every day can reset the body’s natural clock. One must also stay away from gadgets before bedtime, use a comfortable mattress, and ensure the room is quiet and dark.

Check blood sugar levels periodically
If diagnosed with prediabetes or when there’s a high risk of developing the condition, it’s essential to go for checkups twice a year or as per the doctor’s recommendation. Otherwise, one can check blood sugar levels about once every three years. Many use continuous glucose monitoring (CGM) devices, which are easy to handle and less invasive. They help track sugar levels over days or weeks and alert the user if readings go above or below normal.

Note that CGM devices can help identify blood sugar fluctuations, but users may not know the cause. Therefore, to rule out diabetes, individuals over 40 and those who have close family members with the disease must go for a screening. Sometimes abnormal sugar levels may not present any symptoms, and a checkup can help detect irregularities.

To diagnose diabetes, doctors conduct different tests. The fasting plasma glucose (FPG) is one example where the person is asked to fast for about eight hours prior. After that, a blood sample is collected, and the amount of sugar is measured to make a diagnosis. Besides recommending lifestyle adjustments to control high blood sugar, doctors recommend suitable treatment options depending on the type of diabetes, the patient’s age, and other factors.