Simple Tips to Manage Blood Glucose Levels at Home

Simple Tips to Manage Blood Glucose Levels at Home

Blood glucose management is a critical aspect in the modern lifestyle, as uncontrolled hyperglycemia can lead to a variety of long-term complications, including cardiovascular disease, kidney damage, and neuropathy. In order to effectively manage blood glucose levels, one may consider implementing a few natural methods. However, it is important to note that any significant changes to diet or exercise routine should be discussed with a healthcare professional prior to initiation. Listed below are a few methods to maintain healthy blood glucose levels naturally at home.

How to Manage Blood Glucose Levels at Home?

Simple Tips to Manage Blood Glucose Levels at Home

Follow these 10 simple tips to reduce blood glucose levels at home.

1. Regular Exercise:

Regular physical activity is a key component in the management of blood glucose levels, as it improves insulin sensitivity and enhances glucose uptake by muscle cells. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling. Resistance training, including weightlifting, is also recommended at least two days per week. (Ref: 1)

2. Healthy Diet

A diet that emphasizes nutrient-dense, non-processed foods, such as fruits, vegetables, whole grains, and lean protein sources, can help regulate blood glucose levels. Some examples of clinically studied diets include the Mediterranean diet and Okinawan-based Nordic diet. In addition, the American Dietetic Association suggests that individuals with diabetes should aim to limit intake of added sugars, high glycemic index diets, saturated fats, and refined carbohydrates. (Ref: 2)

3. Stress Management:

Chronic stress can lead to elevations in cortisol and other stress hormones, which can negatively impact blood glucose control. Therefore, incorporating stress management techniques such as deep breathing, meditation, or yoga may be beneficial in blood glucose management. (Ref: 3)

4. Adequate Sleep:

Sleep plays a crucial role in glucose metabolism, with inadequate sleep being associated with insulin resistance and hyperglycemia. The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night. (Ref: 4, 5)

5. Maintaining a Healthy Weight:

Being overweight or obese increases the risk of developing diabetes and can worsen blood glucose control. Therefore, maintaining a healthy body weight through a combination of diet and exercise is important for blood glucose management. (Ref: 6)

6. Herbs and Supplements:

Traditionally used common herbs, such as Morus alba L., Cinnamomum zeylanicum bark, Trigonella foenum-graecum L., Phaseolus vulgaris L., Zingiber officinale Rosc., and Panax ginseng and supplements like chromium, magnesium, zinc, and vitamin D have been studied for their potential effects on blood glucose management. However, it is important to note that the safety and efficacy of these supplements have not been fully established, and they should not be used as a replacement for standard diabetes care. (Ref: 7)

7. Avoiding Smoking:

Chronic smoking is associated with an increased risk of diabetes and can negatively impact blood glucose control. Therefore, it is important for individuals with diabetes to avoid smoking. (Ref: 8)

8. Blood Glucose Monitoring:

Regular self-monitoring of blood glucose (SMBG) is an important aspect of diabetes care, as it allows for identification of patterns and adjustments to diet, exercise, and medication regimens as needed.

9. Meal Planning:

Following a meal plan that is tailored to an individual's specific needs, in conjunction with a dietitian or healthcare professional, can help regulate blood glucose levels.

10. Medications:

In some cases, medications such as 1) sulfonylureas, 2) meglitinides, 3) biguanides, 4) thiazolidinediones, 5) alpha glucosidase inhibitors, 6) dipeptidyl peptidase IV inhibitors, 7) bile acid sequestrants, 8) dopamine agonists, 9) sodium-glucose transport protein 2 inhibitors and 10) oral glucagon like peptide 1 (GLP-1) receptor agonists may be necessary to achieve blood glucose goals. It is important to work closely with your healthcare expert to determine the most appropriate medication regimen. (Ref: 9)

Additionally, it is important to monitor for any signs of hypoglycemia (low blood glucose) or hyperglycemia (high blood glucose), as these can have serious consequences if left untreated. Symptoms of hypoglycemia may include sweating, shakiness, confusion, and difficulty speaking, while symptoms of hyperglycemia may include increased thirst and urination, blurred vision, and fatigue.

It is also essential for individuals with diabetes to monitor for any signs of long-term complications. These may include retinopathy (eye damage), nephropathy (kidney damage), neuropathy (nerve damage), and cardiovascular disease. Regular check-ups with eye and kidney specialists and regular monitoring of blood pressure and cholesterol levels can help detect and manage these complications.

In conclusion, managing blood glucose levels at home naturally is a critical aspect of diabetes care, and individuals with diabetes should work closely with a healthcare professional to develop an individualised treatment plan that includes regular exercise, a healthy diet, stress management, adequate sleep, maintaining a healthy weight, the use of herbal supplements, avoiding smoking, regular blood glucose monitoring, following a meal plan, and appropriate use of medications. Regular monitoring for signs of hypoglycemia and hyperglycemia, as well as for long-term complications, is also essential for ensuring optimal health outcomes.



2. Gray A, Threlkeld RJ. Nutritional Recommendations for Individuals with Diabetes. [Updated 2019 Oct 13]. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth (MA):, Inc.; 2000-. Available from:

3. Kim SD. Effects of yogic exercises on life stress and blood glucose levels in nursing students. J Phys Ther Sci. 2014 Dec;26(12):2003-6. doi: 10.1589/jpts.26.2003. Epub 2014 Dec 25. PMID: 25540518; PMCID: PMC4273078.

4. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Adams Hillard PJ, Katz ES, Kheirandish-Gozal L, Neubauer DN, O'Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC. National Sleep Foundation's updated sleep duration recommendations: final report. Sleep Health. 2015 Dec;1(4):233-243. doi: 10.1016/j.sleh.2015.10.004. Epub 2015 Oct 31. PMID: 29073398.

5. Daza EJ, Wac K, Oppezzo M. Effects of Sleep Deprivation on Blood Glucose, Food Cravings, and Affect in a Non-Diabetic: An N-of-1 Randomized Pilot Study. Healthcare (Basel). 2019 Dec 25;8(1):6. doi: 10.3390/healthcare8010006. PMID: 31881721; PMCID: PMC7151045.

6. Malone JI, Hansen BC. Does obesity cause type 2 diabetes mellitus (T2DM)? Or is it the opposite? Pediatr Diabetes. 2019 Feb;20(1):5-9. doi: 10.1111/pedi.12787. Epub 2018 Nov 5. PMID: 30311716.

7. Przeor M. Some Common Medicinal Plants with Antidiabetic Activity, Known and Available in Europe (A Mini-Review). Pharmaceuticals (Basel). 2022 Jan 4;15(1):65. doi: 10.3390/ph15010065. PMID: 35056122; PMCID: PMC8778315.

8. Chang SA. Smoking and type 2 diabetes mellitus. Diabetes Metab J. 2012 Dec;36(6):399-403. doi: 10.4093/dmj.2012.36.6.399. Epub 2012 Dec 12. PMID: 23275932; PMCID: PMC3530709.

9. Feingold KR. Oral and Injectable (Non-Insulin) Pharmacological Agents for the Treatment of Type 2 Diabetes. [Updated 2022 Aug 26]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA):, Inc.; 2000-. Available from:

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