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When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise. Then, insulin helps your body use and store it for energy. Your body breaks carbs down into sugars, mainly glucose. Your carb intake strongly influences your blood sugar levels ( 7). This can lead to reduced blood sugar levels. SummaryĮxercise increases insulin sensitivity and helps your muscles use blood sugar for movement. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week. Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. In fact, any activity that regularly gets you up and moving - regardless of the intensity - beats a sedentary lifestyle. Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. Some of the recommended exercises include light walking or simple resistance exercises like squats or leg raises. What’s more, researchers recommend doing so-called “exercise snacks” to lower blood sugar and prevent the damage that sitting all day can do ( 6).Įxercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day. This will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or low ( 5).
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If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.Įxercise also helps your muscles use blood sugar for energy and muscle contraction ( 4). Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity ( 4). Here are 14 easy and evidence-backed ways to naturally lower your blood sugar levels. adults have diabetes or prediabetes ( 3).īlood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications ( 1). adults live with diabetes and that another 34.5% have prediabetes. The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. The latter is known as insulin resistance ( 1).Įxternal factors include dietary choices, certain medications, a sedentary lifestyle, and stress ( 1, 2).
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Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body can’t effectively use insulin. However, multiple factors can impair blood sugar management and lead to hyperglycemia.
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As such, insulin is the most important regulator of blood sugar levels ( 1). Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood. Prediabetes is when your blood sugar is high, but not high enough to be classified as diabetes. High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes.