Lowering blood sugar without insulin is achievable through a combination of lifestyle changes and natural remedies. One of the most effective ways to manage blood sugar is by incorporating regular exercise into your daily routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include activities like brisk walking, cycling, or swimming. Exercise helps improve insulin sensitivity, which means your body can more efficiently use insulin to regulate blood sugar levels.
Diet plays a crucial role in managing blood sugar. Focus on consuming foods that are rich in fiber and have a low glycemic index. These foods include vegetables like okra, which contains mucilage that slows down sugar absorption in the intestines. Okra can be consumed by drinking water infused with slit okra pods overnight. Chia seeds are another excellent option, as they form a gel when soaked, slowing down the digestion of food and the release of glucose into the bloodstream.
Certain herbs and spices have been shown to have a positive impact on blood sugar levels. Cinnamon, particularly the Ceylon variety, is known for improving insulin sensitivity and lowering fasting blood glucose. It can be added to smoothies, oats, or even coffee. Fenugreek seeds are rich in soluble fiber and can help slow down sugar absorption when soaked overnight and consumed in the morning. Bitter gourd contains compounds that mimic insulin, helping to move glucose into cells, although its bitter taste might require some getting used to.
Apple cider vinegar is another natural remedy that can help reduce post-meal blood sugar spikes. Taking a tablespoon of apple cider vinegar in water before meals can be beneficial. Additionally, incorporating short walks after meals can help lower blood sugar levels by improving insulin sensitivity and glucose uptake in the muscles.
Incorporating these natural remedies and lifestyle changes into your daily routine can help manage blood sugar levels effectively without relying on insulin. It’s important to maintain consistency and consult with a healthcare provider before making any significant changes to your diet or exercise routine.