How to lower blood sugar ?

Écrit par Kevin Calatayud
le 16/12/2024

Looking to lower your blood sugar naturally and quickly ? The key lies in a balanced diet, regular exercise, and the integration of beneficial spices like cinnamon and fenugreek. Opt for foods with a low glycemic index, such as vegetables, legumes and wholegrain cereals, to avoid blood sugar spikes and stabilize blood glucose levels. Exercise is also important; it reduces blood glucose and increases insulin sensitivity, helping to balance blood sugar levels and prevent diabetes-related complications. This article guides you on how to lower your blood sugar naturally, focusing on nutrition, physical activity, and the health dangers of high blood sugar.

Definition: What is blood sugar ?

Glycemia is the level of glucose, or sugar, present in the blood at a given moment. This level of glucose is essential for the optimal functioning of our body, since the cells use it as a source of energy.

Blood glucose is measured in millimoles per liter of blood (mmol/L), milligrams per deciliter of blood (mg/dL), or grams per liter of blood (g/L). Glucose levels fluctuate throughout the day and night, affected by factors such as diet, physical activity, medication, illness and stress.

Diabetes and blood sugar:

Diabetes is a metabolic disorder linked to the presence of chronic hyperglycemia.
Other types of diabetes exist:

Gestational diabetes develops in pregnant women;
MODY diabetes is a genetic anomaly that leads to abnormal insulin secretion.

Glycemic index

Theglycemic index (GI) is a tool that classifies foods according to their impact on post-ingestion blood sugar levels. This measure is established by comparing the effect of a food on blood glucose levels with that of glucose, the latter serving as a reference with a GI set at 100.

Foods are classified by their GI, which ranges from 0 to 115. A high GI indicates that a food rapidly raises blood sugar levels, requiring greater insulin production by the pancreas. For example, white bread has a GI of 70, while radish is 15.

The way food is prepared and cooked, its shape and its combination with other nutrients affect its GI. Steaming, for example, can reduce GI, while overcooking or turning into a liquid can increase it. In addition, incorporating foods rich in fiber, protein and good fats into a meal can lower the meal’s glycemic load.

What is Normal blood sugar levels chart ?

Measuring fasting blood glucose levels plays an essential role in assessing metabolic health. For a healthy person, there is a specific range within which fasting blood glucose levels must fall to be considered normal.

Typically, normal fasting blood glucose levels range from 0.70 to 1.10 grams of glucose per liter of blood. This range is internationally recognized as the norm for healthy adults.

It is important to emphasize that these values must be measured after a period of at least 8 hours without food ingestion, to guarantee the reliability of the results.

What is the blood sugar level that should not be exceeded ?

A fasting blood glucose level above 1.10 grams of glucose per liter of blood indicates hyperglycemia. Moderate hyperglycemia is defined as between 1.10 and 1.25 grams of glucose per liter of blood. On the other hand, a level in excess of 1.26 grams of glucose per liter of blood indicates chronic hyperglycemia, which may indicate the presence of diabetes.

Monitoring these levels is vital because chronic hyperglycemia can cause severe long-term complications, affecting important organs such as the eyes, heart and feet.

Blood sugar levels table :

Context	Normal blood sugar levels	High blood sugar (hyperglycemia)	Low blood sugar (hypoglycemia)
On an empty stomach (before meals)	0.70 – 1.10 g/L (3.9 – 6.1 mmol/L)	> 1.26 g/L (7 mmol/L)	< 0.70 g/L (3.9 mmol/L)
2 hours after a meal	< 1.40 g/L (7.8 mmol/L)	> 2 g/L (11.1 mmol/L)	Rare in this context
At bedtime (not on an empty stomach)	0.90 – 1.40 g/L (5 – 7.8 mmol/L)	> 1.60 g/L (8.9 mmol/L)	< 0,90 g/

Hypoglycemia: What causes it ?

Hypoglycemia is defined as an abnormally low level of glucose in the blood. It can be caused by a number of factors, the main one being diabetes treatment, notably the use of insulin or other glucose-lowering drugs.

Taking these drugs without adequate dietary intake, or combining them with strenuous exercise, can cause blood glucose levels to fall excessively.

In addition to drugs, serious illnesses or organ dysfunction can also cause hypoglycemia. Conditions such as chronic renal failure, heart failure, cancer or sepsis can lead to hypoglycemia, particularly in severely ill patients.

Endocrine disorders, such as insulinoma (an insulin-producing tumor of the pancreas) or adrenocortical insufficiency (Addison’s disease), although rare, are notable causes of hypoglycemia. Insulinoma, in particular, can trigger hypoglycemic episodes after periods of fasting or exercise.

Some less common factors, such as bariatric surgeries for weight loss, carbohydrate sensitivities, or the use of certain non-diabetic medications (such as high doses of aspirin in children), can also lead to hypoglycemia.

What are the symptoms of low blood sugar ?

Hypoglycemia, also known as low blood sugar, manifests itself through a variety of symptoms, varying in intensity and nature. These symptoms are often grouped according to their level of severity.

Level 1 hypoglycemia

This first level, known asmild hypoglycemia, is characterized by adrenergic and neurovegetative symptoms, such as excessive sweating, nervousness, tremors, a feeling of heat, nausea, heart palpitations, and intense hunger. These signs generally result from the nervous system’s response to the drop in blood glucose levels.

Level 2 hypoglycemia

Level 2hypoglycemia is considered more severe. It manifests as neuroglucopenic symptoms, indicating a lack of glucose for the brain. These symptoms include impaired concentration, fatigue, speech and behavior disorders, psychiatric symptoms, as well as motor disorders such as hyperactivity, coordination problems, tremors, headaches and visual disturbances such as double or blurred vision.

Level 3 hypoglycemia

Level 3 hypoglycemia, or severe hypoglycemia, represents the most severe form of this condition. It can lead to loss of consciousness or coma, as the brain does not receive enough glucose for optimal functioning. Symptoms include confusion, agitation, convulsions and, in the most severe cases, hypoglycemic coma. Immediate medical intervention is essential to prevent permanent brain damage or death.

What causes hyperglycemia ?

Hyperglycemia is characterized by an abnormally high level of glucose in the blood. This condition can be triggered by several key factors:

A major cause of hyperglycemia is insulin deficiency or inefficiency. In diabetes, whether type 1 or type 2, the pancreas does not produce enough insulin, or the body’s cells do not respond adequately to this hormone. This prevents glucose from entering the cells, causing it to accumulate in the blood.

Stress, whether physical or psychological, can also cause temporary hyperglycemia. Serious illnesses such as influenza or pneumonia, or severe inflammatory conditions such as heart attack or major surgery, can stimulate the release of hormones such as adrenalin and cortisol, causing blood glucose levels to rise.

Certain medications can also cause hyperglycemia. Corticosteroids, certain types of antidepressants and antipsychotics are known to raise glucose levels.

Similarly, the omission or improper administration of antidiabetic drugs, including insulin, can lead to hyperglycemia.

Excessive consumption of sugar and carbohydrates is another common cause. Abundant meals rich in carbohydrates, especially those containing foods with a high glycemic index, can cause a rapid rise in blood glucose.

The absence or significant reduction of physical activity also plays an important role. A sedentary lifestyle can reduce insulin sensitivity and raise blood glucose levels.

Finally, factors such as obesity, high blood pressure and a family history of diabetes can also increase the risk of hyperglycemia, particularly in type 2 diabetes.

What are the symptoms of hyperglycemia ?

Hyperglycemia is defined as a high level of glucose in the blood, and is revealed through a variety of symptoms, which can vary in intensity and nature.

The most common initial symptoms include intense thirst and a feeling of dry mouth, the precursor signs of high blood sugar. This increased thirst is accompanied by increased urinary frequency and volume, a phenomenon known as polyuria.
Marked fatigue and drowsiness are also common, resulting from the lack of glucose available for energy, leading to a feeling of lassitude and lack of energy.
Blurred vision is another common symptom, caused by variations in blood glucose levels.
Despite a rise in blood sugar, excessive hunger can also be felt, as the body seeks to compensate for the lack of glucose available to the cells.
Less immediate but significant symptoms include headaches, cramps, abdominal pain and nausea, occurring as hyperglycemia intensifies.

If left untreated,chronic hyperglycemia can lead to serious complications, such as recurrent infections, slow healing and unexpected weight loss.

In extreme situations, it can lead to a hyperglycemic hyperosmolar state, a medical emergency characterized by high blood glucose levels, mental status changes without acidosis, and the need for immediate intervention.

How to treat low blood sugar ?

Treatment of hypoglycemia, also known as low blood sugar, varies according to the intensity of symptoms and the individual’s ability to manage. Here are the recommended steps for managing mild to moderate hypoglycemia, as well as severe hypoglycemia.

For mild to moderate hypoglycemia, the main treatment is to provide rapidly absorbed carbohydrates. It is suggested to consume 15 grams of carbohydrates and wait 15 minutes before checking blood glucose levels again. If blood sugar levels remain low, repeat the procedure until they are normalized.

Here are some recommended sources of carbohydrates:

1 tablespoon (15 ml) table sugar dissolved in water;
three-quarters of a cup (180 ml) non-diet soda or fruit juice;
1 tablespoon honey or maple syrup;
15 to 20 grams of candy, such as 6 Life Savers or 2 rolls of Rockets.

If the next meal is more than an hour away, it’s a good idea to eat a snack consisting of 15 grams of carbohydrates and a source of protein, such as a slice of bread with 30 grams of cheese.

In the case of severe hypoglycemia, where the person is unconscious or unable to eat, rapid intervention is imperative. Glucagon, a hormone that rapidly raises blood sugar levels, should be administered. Glucagon can be administered by subcutaneous injection or nasal inhalation, and usually takes effect within 5 to 15 minutes.

After glucagon administration, it is essential to provide the person with at least 15 grams of sugar immediately, and to monitor blood sugar levels regularly. If the person does not regain consciousness within 10 minutes of the injection, a second dose of glucagon may be required, and emergency services should be contacted as a matter of urgency.

It’s essential for individuals prone to hypoglycemia to always have carbohydrates readily available, and for those around them to be well-informed about emergency procedures. Establishing an action plan with a healthcare professional can also help prevent and effectively manage hypoglycemic episodes.

How to lower blood sugar ?

Management of hyperglycemia, or high blood sugar, varies according to the severity of the condition, the type of diabetes diagnosed and any complications. Key elements of treatment include:

Hydration: Rehydration is essential, especially in hyperglycemic hyperosmolar syndrome. Intravenous (IV) administration of 0.9% saline helps rebalance body fluids and electrolytes. The amount of IV fluids is adjusted according to the patient’s condition.
Insulin: Insulin is essential for effective blood sugar control. In situations of severe hyperglycemia, insulin is first administered by IV, then by continuous infusion. The recommended initial dose is 0.1 units/kg bolus, followed by an infusion of 0.1 units/kg/hour.

It is essential to correct any hypokalemia before starting IV insulin therapy.

Antihyperglycemic drugs: For people with type 2 diabetes, treatment can start with non-insulin drugs such as metformin, GLP-1 receptor agonists, DPP-4 inhibitors or SGLT-2 inhibitors, alone or in combination with insulin, depending on the patient’s specific needs.
Lifestyle changes: Adapting one’s diet and increasing physical activity are fundamental to managing blood sugar levels over the long term. A diet rich in fiber and low-glycemic carbohydrates, combined with a regular exercise routine, helps stabilize blood sugar levels and prevent diabetes-related complications.
Monitoring and adjustments : Regular monitoring of blood glucose and hemoglobin A1c (HbA1c) is essential to personalize treatment. Glycemic targets are adapted to each individual, and treatments are re-evaluated every 3 to 6 months to ensure their effectiveness.
Treatment of complications: In the face of severe hyperglycemia, it is essential to address potential complications such as heart failure, kidney failure and infection. Medications such as renin-angiotensin-aldosterone system blockers, statins and aspirin can be prescribed to prevent these complications.

What are the health risks of high blood sugar ?

High blood sugar, or hyperglycemia, especially when persistent, can have serious and lasting health consequences. Let’s find out more about the main complications of uncontrolled hyperglycemia.

Chronic hyperglycemia significantly raises the risk of developing cardiovascular diseases, such as heart disease, stroke and arteritis. These complications arise from deterioration of the blood vessels and increased blood pressure.

Diabetic neuropathy, or nerve damage, is another major complication. Prolonged hyperglycemia can damage nerves, causing symptoms such as numbness, tingling, pain, or loss of sensation in the hands and feet.

Kidney problems are another possible consequence. Long-term hyperglycemia can affect the kidneys, leading to renal failure which, in the most severe cases, may require dialysis or a kidney transplant.

Vision problems are also a major concern. Hyperglycemia can cause diabetic retinopathy, a condition that can lead to vision loss and, in the most critical situations, blindness.

What are the signs of early diabetes risk ?

The first warning signs of diabetes, often linked to hyperglycemia, include a distinctive set of symptoms. These include increased thirst and excessive hunger, as well as elevated urinary frequency.

Other common symptoms are considerable fatigue or loss of energy, blurred vision, and frequent or repeated infections.

A noticeable change in weight for no obvious reason, cuts and bruises that heal slowly, and sensations of numbness or tingling in the hands or feet are also potential indicators of the onset of diabetes.

What is the threshold for diabetes ?

A blood glucose level is considered dangerous and indicative of diabetes when it exceeds certain limits. On an empty stomach, a level above 1.26 grams per liter is often considered a sign of chronic hyperglycemia, which can indicate the presence of diabetes. Similarly, a blood glucose level above 2 grams per liter at any time of the day may indicate diabetes.

Conclusion

Effective blood glucose management is essential to maintaining optimal health, especially for those living with diabetes. Understanding normal blood sugar levels, as well as the impact of too high or too low blood sugar, is fundamental. Adopting a balanced diet, favoring foods with a low glycemic index, rich in fiber, protein and good fats, plays a key role in stabilizing blood sugar levels.

Regular physical activity helps improve insulin sensitivity and regulate blood sugar levels. Staying properly hydrated and watching your intake of added sugars are also essential. It’s vital to know how to identify the signs of excessively high or low blood sugar levels, so as to intervene quickly and avoid serious complications.

By adopting a healthy lifestyle and following medical recommendations, you can improve your glycemic control and reduce the risks associated with diabetes. Don’t delay: take care of your health today by making these good practices part of your daily routine.