Regulate Your Blood Sugar The Natural Way

According to the American Diabetes Association, as of 2021, approximately 38.4 million Americans, or approximately 11.6% of the population, have diabetes. Diabetes imposes a substantial financial burden on individuals and the U.S. healthcare system. In 2022, the total estimated cost of diagnosed diabetes in the United States was $412.9 billion, comprising $306.6 billion in direct medical expenses that include expenditures for hospital and emergency care, physician consultations, medications, and diabetes management supplies, and $106.3 billion in indirect costs due to absenteeism, reduced work capacity, early mortality, and disability [1].

On average, a diabetic's annual medical expenses are estimated to be approximately $19,736 [1].

Most doctors fail to educate their patients on crucial lifestyle modifications, such as diet and exercise, which would help prevent the progression and potentially regress the disease altogether. It's possible to address high blood sugar naturally, as well as bring the body to a place where it can heal on its own without relying on medications. Managing blood sugar levels naturally is essential for overall health. Below are effective natural strategies, that you can do at home, to help you regulate blood sugar:

Nutrition

A balanced diet plays a key role in stabilizing blood sugar levels. It is important to focus on a whole food diet and avoid processed foods and refined carbohydrates and sugars.

• High-Fiber Foods: Whole grains, legumes, nuts, seeds, and vegetables slow glucose absorption, preventing spikes in blood glucose [2].

• Healthy Fats: Avocados, olive oil, nuts, and fatty fish improve insulin sensitivity [3].

• Lean Proteins: Eggs, poultry, fish, and plant-based proteins help keep blood sugar stable [4].

• Low-Glycemic Carbohydrates: Choose whole grains (quinoa, oats, brown rice) over refined carbs to avoid sugar spikes [5].

• Specific Nutrients: Chromium picolinate supplementation has been shown to improve insulin sensitivity and lower blood glucose, with effects comparable to some pharmaceutical options [6].

  
  

Herbs

Several herbs and spices have shown promise in regulating blood glucose levels:

• Cinnamon: May improve insulin sensitivity and lower fasting blood sugar levels [7].

• Turmeric (Curcumin): Has anti-inflammatory properties and enhances insulin function [8].

• Ginger: May help reduce fasting blood glucose levels and improve insulin sensitivity [9].

• Fenugreek: Contains soluble fiber that slows carbohydrate absorption and improves insulin function [10].

• Berberine: Found in herbs like Oregon grape, barberry, and goldenseal, berberine can effectively reduce and regulate blood glucose [11].

  
  

Exercise

Regular physical activity helps muscles use glucose efficiently, reducing blood sugar levels. The more you move, the more glucose your muscles will utilize. Start with at least 30 minutes of continuous exercise per day. Beneficial activities include:

• Aerobic Exercise: Walking, jogging, swimming, and cycling help lower blood sugar levels [12].

• Strength Training: Building muscle mass enhances glucose metabolism and insulin sensitivity [13].

• Yoga and Stretching: Stress-reducing activities like yoga can help regulate cortisol, which influences blood sugar [14].

• Post-Meal Movement: A short walk after meals can significantly reduce blood sugar spikes [15].

Lifestyle Habits

• Stay Hydrated: Drinking enough water helps lower the concentration of glucose in the bloodstream [16].

• Manage Stress: Chronic stress raises blood sugar levels—practices like meditation, deep breathing, and hobbies can help lower stress hormones [17].

• Prioritize Sleep: Poor sleep is strongly linked to insulin resistance and higher blood sugar [18].

• Intermittent Fasting: Time-restricted eating and alternate-day fasting have been shown to improve insulin sensitivity and reduce fasting blood glucose [19,20].

The Bottom Line

Diabetes and high blood sugar don’t have to be managed by medication alone. Through nutrition, exercise, and lifestyle strategies, it is possible to support healthy blood sugar regulation and improve overall metabolic health.

If you’re ready to take control of your blood sugar naturally, schedule a consultation today. We’ll build a plan that supports your unique needs through diet, lifestyle, and safe supplementation.

References

1. American Diabetes Association. Economic costs of diabetes in the U.S. in 2022. Diabetes Care. 2023;46(4):e1–e20. https://doi.org/10.2337/dci23-0085

2. Silva FM, Kramer CK, de Almeida JC, Steemburgo T, Gross JL, Azevedo MJ. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutrients. 2013;5(10):4189–4198. https://doi.org/10.1111/nure.12076

3. Salas-Salvadó J, Bulló M, Babio N, et al. Reduction in the incidence of type 2 diabetes with the Mediterranean diet. Diabetes Care. 2011;34(1):14–19. https://doi.org/10.2337/dc10-1288

4. Gannon MC, Nuttall FQ. Effect of protein ingestion on the glucose appearance rate in people with type 2 diabetes. J Clin Endocrinol Metab. 2001;86(3):1040–1047. https://doi.org/10.1210/jcem.86.3.7263

5. Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index and glycemic load and risk of type 2 diabetes: results from 3 large US cohorts and updated meta-analysis. Am J Clin Nutr. 2014;100(1):218–232. https://doi.org/10.3945/ajcn.113.079533

6. Balk EM, Tatsioni A, Lichtenstein AH, Lau J, Pittas AG. Effect of chromium supplementation on glucose metabolism and lipids: a systematic review of randomized controlled trials. Diabetes Care. 2007;30(8):2154–2163. https://doi.org/10.2337/dc06-0996

7. Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215–3218. https://doi.org/10.2337/diacare.26.12.3215

8. Na LX, Li Y, Pan HZ, et al. Curcuminoids exert glucose-lowering effect in type 2 diabetes by decreasing serum free fatty acids: a double-blind, placebo-controlled trial. Mol Nutr Food Res. 2013 Sep;57(9):1569-77. https://doi.org/10.1002/mnfr.201200131

9. Makhdoomi Arzati M, Mohammadzadeh Honarvar N, Saedisomeolia A, Anvari S, Effatpanah M, Makhdoomi Arzati R, Yekaninejad MS, Hashemi R, Djalali M. The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, and Lipid Profiles in Patients with Type 2 Diabetes. Int J Endocrinol Metab. 2017 Aug 27;15(4):e57927. https://doi.org/10.5812/ijem.57927

10. Neelakantan N, Narayanan M, de Souza RJ, van Dam RM. Effect of fenugreek (Trigonella foenum-graecum L.) intake on glycemia: a meta-analysis of clinical trials. Nutr J. 2014;13:7. https://doi.org/10.1186/1475-2891-13-7

11. Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism. 2008;57(5):712–717. https://doi.org/10.1016/j.metabol.2008.01.013

12. Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association joint position statement. Diabetes Care. 2010;33(12):e147–e167. https://doi.org/10.2337/dc10-9990

13. Holten MK, Zacho M, Gaster M, Juel C, Wojtaszewski JF, Dela F. Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes. Diabetes. 2004;53(2):294–305. https://doi.org/10.2337/diabetes.53.2.294

14. Innes KE, Selfe TK. Yoga for adults with type 2 diabetes: a systematic review of controlled trials. J Diabetes Res. 2016;2016:6979370. https://doi.org/10.1155/2016/6979370

15. DiPietro L, Gribok A, Stevens MS, Hamm LF. Three 15-min bouts of postmeal walking significantly improve 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care. 2013;36(10):3262–3268. https://doi.org/10.2337/dc13-0084

16. Roussel R, Fezeu L, Bouby N, et al. Low water intake and risk for new-onset hyperglycemia. Diabetes Care. 2011;34(12):2551–2554. https://doi.org/10.2337/dc11-0652

17. Hackett RA, Steptoe A. Type 2 diabetes mellitus and psychological stress—a modifiable risk factor. Nat Rev Endocrinol. 2017;13(9):547–560. https://doi.org/10.1038/nrendo.2017.64

18. Reutrakul S, Van Cauter E. Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism. 2018;84:56–66. https://doi.org/10.1016/j.metabol.2018.02.010

19. Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018;27(6):1212–1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010

20. Harris L, Hamilton S, Azevedo LB, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. J Transl Med. 2018;16:371. https://doi.org/10.11124/jbisrir-2016-003248