How to lower blood sugar quickly an naturally: tips on nutrition, lifestyle, etc. for diabetes and prediabetes

Your blood sugar level indicates how much sugar is in your blood. Because yes, even though sugar can be dangerous in large quantities, it is beneficial for you in moderation – even more than that: it is essential for survival. The bottom line: it's all about the right dose. You need sugar, also known as glucose, above all to have enough energy for all your tasks. It is your energy supplier par excellence. A normal blood sugar level for people who have not eaten is below 100 mg/dl.

Your diet plays an important role in this – especially carbohydrates. These are converted into sugar in your body, which is then transported to the individual cells. And you can guess what happens next, right? The transport medium of choice is blood. Once it reaches the cells, however, a porter is waiting for the sugar: the hormone insulin. Without it, the sugar would not be able to enter the cells – it opens the door for it, so to speak.

This cooperation works well – provided you maintain a healthy lifestyle and a balanced diet. However, if you regularly consume large amounts of quickly digestible carbohydrates, such as white bread, sugary drinks or sweets, you disrupt this well-coordinated team. At some point, there will be far too much sugar in your body. And although insulin is on patrol, it is no longer able to transport the sugar into the cells. As a result, the sugar accumulates in your blood and keeps your blood sugar level constantly high.

In addition to diet, too little exercise, stress, lack of sleep or certain illnesses can also have a negative effect on your blood sugar level.

Elevated blood sugar levels are the typical symptom of the insidious disease diabetes mellitus. There are two forms:

• Type 1 diabetes: This is an autoimmune disease, usually congenital, in which sufferers are dependent on insulin injections for the rest of their lives. The reason for this is that their pancreas cannot produce the blood sugar-lowering hormone insulin, or cannot produce enough of it, resulting in permanently elevated blood sugar levels.
• Type 2 diabetes: This form is usually associated with acquired insulin resistance. This means that at some point, the cells begin to respond incorrectly to the hormone insulin, causing blood sugar levels to rise. The good news is that in this case, a healthier lifestyle is usually sufficient to lower blood sugar levels again in the long term.

High blood sugar levels can cause various symptoms – pay particular attention to the following warning signs:

• Extreme thirst
• Increased urination
• Fatigue and exhaustion
• Vision problems
• Dry skin or itching
• Nausea and vomiting
• Breathing problems
• Concentration problems
• Headaches
• Poor wound healing

If you notice any of the symptoms listed above, consult a healthcare professional – they can measure your blood sugar level and discuss the next steps with you.

If left untreated, this can lead to serious health consequences, including cardiovascular disease, nerve damage, eye disease, kidney problems and an increased risk of chronic diseases such as arthritis, Alzheimer's or cancer.

To lower your blood sugar naturally and long-term – without tablets – we have compiled 13 tips that can help you:

1. Avoid being overweight: Being overweight is one of your biggest enemies in the fight against high blood sugar. This is because fatty tissue, especially around the abdomen, not only robs your body of energy, but also releases substances that promote inflammation. These substances can in turn cause your cells to respond less effectively to insulin. It's a vicious circle. So get rid of those extra pounds and maintain your weight.
2. Exercise: In contrast, exercise is one of your most important allies. Physical activity pays off: on the one hand, muscles need more energy and absorb sugar from the blood, preventing it from accumulating there. On the other hand, this makes your body's cells more sensitive to insulin again. Exercise also curbs your appetite and can help reduce stress. Focus on a combination of endurance and strength training.
3. Pay attention to regular meals: Nutrition plays a key role. It can be helpful to limit yourself to 2-3 larger meals per day and reduce snacks in between, as these often contribute to your calorie and carbohydrate intake without you noticing. At the same time, your digestive system gets a longer break to regenerate, and your body learns to keep your blood sugar stable on its own.
4. Drink more: Drink at least 1.5–2 litres of water or tea every day. This curbs your appetite, keeps you hydrated and flushes out excess sugar. Bored? Then spice up your water with a few fresh fruits, vegetables or herbs such as cucumber, lemon, strawberry, watermelon, mint, basil or rosemary.
5. Reduce carbohydrates: If you want to lower your blood sugar and counteract diabetes, you should follow this dietary tip above all else: eat fewer carbohydrates. This is because when the carbohydrate content decreases, the blood sugar level usually falls as well. If you do eat carbohydrates, make sure they are complex ones.
6. Cut out sugar: And then, of course, there is enemy number one: sugar. You should banish it from your diet completely. Whether it's a spoonful of sugar in your morning coffee or a slice of cake after lunch.
7. Cut out fast food: Put an end to fast food, because burgers, chips and the like usually contain large amounts of hidden sugar.
8. Eat more fibre and vitamins: Instead, eat more fibre and vitamins. Fibre has the advantage of slowing down glucose absorption and keeping you feeling full for longer. Vitamins, especially vitamin C, can also help to keep blood sugar levels under control. Wholemeal products, pulses, low-sugar fruits and sour citrus fruits are therefore now in demand. Proteins and healthy fats are also a good choice.
9. Prefer foods with a low glycaemic index: The higher the glycaemic index of a food, the faster your blood sugar will spike after eating it. Foods with a low value (below 55) are therefore your best friends. These include fruit, vegetables, wholemeal products and legumes.
10. Choose blood sugar-lowering foods: There are a number of foods that have been proven to help lower blood sugar, for example: cinnamon, garlic, apple cider vinegar, green tea and ginger.
11. Reduce stress: In hectic times, your body releases more of the stress hormone cortisol – and this can also raise blood sugar levels. If you want to counteract this, you need to reduce stress.
12. Get enough sleep: Another way to lower high blood sugar is to optimise your sleep. The better you sleep, the easier it is for your body to process sugar. Regular bedtimes, 7–8 hours of rest and minimal screen time in the evening are therefore key.
13. Use dietary supplements: You can also do your body good with vital substances such as magnesium or chromium. Both can help lower your blood sugar levels. Herbal extracts also support healthy blood sugar levels. Bitter substances, in turn, help you control cravings. And then there is berberine, an active ingredient found in various medicinal plants. This activates the enzyme AMP-activated protein kinase (AMPK), a central regulator of energy metabolism. This can improve your insulin sensitivity, glucose uptake in muscle cells and fat metabolism. This substance also inhibits the body's own sugar production in the liver, can have a positive effect on your microbiome and promote the release of the hormone GLP-1, which leads to more insulin being produced and thus delays gastric emptying.

A healthy lifestyle is the key to normal blood sugar levels. Admittedly, this sounds easy at first, but on closer inspection it is not so simple. Temptations such as sugary drinks or carbohydrate-rich meals are everywhere. And in the evening, the sofa is more appealing than a pair of trainers. But if you want to lower and maintain your blood sugar levels in the long term, there's no way around a healthy lifestyle. Our tips will help you get started – but it's up to you to put them into practice. Let's do this!