Diabetes: How to lower your blood sugar level

In addition to medication, there are a number of natural ways to control blood sugar. In this article, we'll show you effective strategies for lowering blood glucose levels and explain how your health insurance can help you.

Why high blood sugar is dangerous
Excess blood sugar – also known as hyperglycaemia – can damage organs and increase the risk of serious secondary diseases. These include:  

• Cardiovascular diseases: high blood sugar puts a strain on blood vessels and can increase the risk of heart attacks and strokes.  
• Nerve damage (neuropathy): particularly common are tingling or numbness in the legs.  
• Kidney damage: diabetes is one of the main causes of kidney failure.  
• Eye disease (retinopathy): high blood sugar can damage the fine blood vessels of the retina and impair vision.

While people with type 1 diabetes are dependent on insulin, people with type 2 diabetes can often lower their blood sugar naturally through lifestyle changes.

Natural ways to lower blood sugar levels

1. Healthy eating: Choose the right foods
A conscious diet can stabilise blood sugar levels. The following help:

Complex carbohydrates instead of sugar  

• Wholemeal products instead of white flour  
• Pulses such as lentils and beans  
• Vegetables with a low glycaemic index (e.g. broccoli, spinach)  

Foods rich in fibre  

• Fibre slows the absorption of sugar in the blood 
• Good sources: flaxseed, oatmeal, berries  

Healthy fats and proteins  

• Unsaturated fatty acids from nuts, avocados and olive oil  
• Protein-rich foods such as fish, cottage cheese or tofu help to keep blood sugar stable 

2. Regular exercise: staying active helps
Sport lowers blood sugar naturally, as muscles burn glucose when you exercise. The following are recommended: 

• Endurance sports: walking, swimming, cycling  
• Strength training: promotes muscle building and improves insulin sensitivity  
• Yoga and relaxation training: helps to reduce stress and regulate blood sugar 

Tip: just 30 minutes of moderate exercise a day has a positive effect on blood sugar. 

3. Reduce stress and improve sleep
Stress can cause blood sugar levels to rise because the body releases more cortisol. The following can help: 

• mediation and breathing exercises  
• walks in nature  
• 7-8 hours of sleep per night 

Medication and medical advice
Despite a healthy lifestyle, it may be necessary to take medication. Your doctor will decide whether:  

• Blood sugar lowering tablets (e.g. metformin) are required  
• Insulin therapy is necessary  
• Regular blood sugar measurements ensure better control  

 Have regular check-ups to avoid long-term damage.