8 Ways to Lower Your Blood Sugar

High blood sugar, also called hyperglycemia, happens when your body cannot make enough insulin or use insulin the right way. High blood sugar is closely linked to diabetes and can increase your risk of heart disease, stroke, kidney disease, and other serious health problems.

The Centers for Disease Control and Prevention estimates that about 13% of Americans, and 25% of adults age 65 and older, have diabetes. The good news is that healthy lifestyle changes can help lower high blood sugar and improve your overall health.

1. Exercise regularly

• Regular exercise is one of the best ways to lower high blood sugar naturally. Physical activity helps your body use insulin more effectively, allowing your muscles to use sugar for energy.
  
  Good options include:
  • Walking
  • Running
  • Swimming
  • Biking
  • Dancing
  • Hiking
  • Strength training

2. Manage your carbs

• Your body turns carbohydrates into glucose (blood sugar). Eating too many carbohydrates at one time can cause high blood sugar levels to rise. Choose whole grains, vegetables, and other high-quality carbohydrates, and work with your healthcare provider to create a meal plan that helps manage high blood sugar.

3. Eat more fiber

• Fiber slows digestion and helps your body absorb sugar more slowly. This can help prevent spikes in high blood sugar after meals.
  
  Foods high in fiber include:
  • Fruits
  • Vegetables
  • Beans
  • Lentils
  • Whole grains
• Soluble fiber may be especially helpful for people managing diabetes and high blood sugar.

4. Drink plenty of water

• Drinking plenty of water helps your kidneys remove extra sugar through urine. Staying hydrated may also lower your risk of developing high blood sugar over time. Choose water instead of sugary drinks, which can quickly raise blood sugar levels

5. Eat moderate portions

• Eating smaller portions can help you maintain a healthy weight, which plays an important role in controlling high blood sugar and lowering your risk of type 2 diabetes.

6. Manage your stress

• Stress can make high blood sugar harder to control. Exercise, meditation, deep breathing, and other relaxation techniques may help lower stress and support healthy blood sugar levels.

7. Get enough sleep

• Poor sleep affects hormones that control appetite and insulin. Not getting enough sleep can make it harder to manage high blood sugar and may increase your risk of weight gain and diabetes. Aim for seven to nine hours of sleep each night.

8. Eat foods that are rich in chromium and magnesium

• Chromium and magnesium help your body regulate blood sugar. Low levels of these minerals have been linked to high blood sugar.
  
  Foods rich in chromium include:
  • Lean meats
  • Fruits
  • Vegetables
  • Nuts
• Foods high in magnesium include:
  • Leafy green vegetables
  • Pumpkin seeds
  • Squash seeds
  • Tuna
  • Whole grains
  • Beans
  • Bananas
  • Dark chocolate

Get the Care You Need to lower your blood sugar

Healthy habits can help lower your blood sugar, but they do not replace medical care. If your blood sugar stays high, you have symptoms of diabetes, or lifestyle changes are not working, talk with your healthcare provider. Early treatment can help prevent serious complications and keep your blood sugar under control.

Whether you need a checkup, treatment for an illness, or help managing your blood sugar, Grady’s primary care physicians are here to help. Book your appointment online at gradyhealth.org, through MyChart, or call (404) 616-1000. With convenient locations across metro Atlanta, you’ll have access to expert primary care and Grady’s full network of specialty services.

Continue Your Health Journey

Want to learn more about staying healthy? Visit Grady’s Health Library for trusted, physician-reviewed information on symptoms, diseases, preventive care, medications, wellness, and more. Whether you’re managing a chronic condition or looking for healthy lifestyle tips, you’ll find reliable resources to help you make informed decisions about your health.