How to Get Sugar Out of Your System Fast

Tips for Reducing Blood Sugar Quickly

If you have diabetes or struggle to keep blood sugar levels stable, you may wonder how to get sugar out of your system fast when blood glucose spikes occur. While there are no instant fixes, implementing certain diet and lifestyle strategies can help flush excess sugar from your body more rapidly.

Exercise

One of the most effective ways to lower high blood sugar quickly is through exercise. Physical activity helps stimulate your cells to absorb glucose from the bloodstream and use it for energy. Opt for cardio exercise like brisk walking, jogging, cycling or swimming. Strength training is also beneficial.Aim for at least 30 minutes of moderate activity daily to keep blood sugar in check.

Stay Hydrated

Drinking more water can aid the body in eliminating excess glucose through urine. Staying hydrated keeps the kidneys functioning optimally so they filter out blood sugar before it gets reabsorbed into the bloodstream. Sip on water, unsweetened tea or water with lemon throughout the day.

Increase Dietary Fiber

Consuming more high-fiber foods can help whisk sugar out of the system faster. Soluble fiber slows digestion, preventing sugar from entering the blood as quickly while also lowering insulin response. Try foods like oatmeal, nuts, seeds, beans, lentils, berries and non-starchy veggies.

Take Apple Cider Vinegar

Some research shows apple cider vinegar may have a positive effect on lowering blood sugar response after meals. It appears the acetic acid blocks enzyme activity that enables sugar absorption. Mix 2 tablespoons apple cider vinegar into a glass of water and drink just before eating.

Choose Low Glycemic Index Foods

Opting for foods lower on the glycemic index can help maintain steady blood sugar levels rather than causing them to spike and crash. Focus on foods like non-starchy vegetables, nuts, seeds, legumes, whole grains and high-fiber fruits.

Increase Chromium and Magnesium Intake

These two minerals have been shown to improve insulin response and blood sugar control. Food sources high in chromium include broccoli, grapes, cheese and whole grains. Magnesium is abundant in spinach, avocado, yogurt, edamame and salmon. Supplements are another option when diet is not adequate.

Try Intermittent Fasting

Going for longer periods without eating can reset your blood sugar control. Intermittent fasting methods like restricting eating to an 8-hour window during the day or fasting completely 1-2 days per week can rapidly lower blood glucose. Consult your doctor before changing meal frequency.

Stress Less

Finding healthy ways to manage stress is key for balancing blood sugar. The stress hormone cortisol prompts glucose release. Try relaxing activities like meditation, yoga, deep breathing and visualization. Get enough sleep and don't skimp on self-care.

Add Cinnamon to Foods and Drinks

Cinnamon has been shown to help reduce blood sugar spikes, improve insulin sensitivity and support healthy glucose metabolism. Sprinkle it onto oatmeal, yogurt, coffee or smoothies. Taking cinnamon capsules is another simple option.

Stay Away from Refined Carbs and Sugars

Avoiding foods high in refined carbohydrates and added sugars can prevent blood sugar highs. Limit intake of cookies, cakes, candy, soda, white bread, pastries and other processed items. Read labels closely to identify hidden sugars.

Increase Healthy Fat Intake

Despite old assumptions, eating more healthy fats has been found to improve blood sugar regulation. Include omega-3 fats from fatty fish, olive oil, avocados, nuts and seeds. Avoid damaged, processed vegetable oils.

Opt for Protein with Meals

Eating protein-rich foods paired with complex carbs can help prevent sugar crashes and spikes after eating. Good protein sources include eggs, Greek yogurt, cottage cheese, nuts, beans, tofu, chicken, fish and lean red meat.

Further Steps to Maintain Healthy Blood Sugar

Implementing additional healthy habits can help sustain normal blood sugar over the long run:

Check Glucose Frequently

Use a glucose monitor to track your blood sugar often, especially when making impactful diet and lifestyle changes.

Lose Excess Weight

Carrying excess weight worsens insulin resistance. Losing even 5-10% of body weight can dramatically improve blood sugar control.

Get Plenty of Sleep

Not getting adequate deep, restful sleep negatively affects blood sugar regulation. Most adults need 7-9 hours per night.

Lower Stress Long-Term

Look for ways to keep stress managed through reguar exercise, social connection, relaxing hobbies, therapy, etc. High cortisol disrupts glucose metabolism.

Eat Smaller, More Frequent Meals

Eating smaller meals about every 3-4 hours helps prevent blood sugar spikes and crashes versus irregular large meals.

Check Medications

Some medications like steroids may inadvertently raise blood sugar. Discuss alternatives with your doctor if needed.

Implementing healthy diet, exercise and lifestyle strategies can help get blood sugar under control quickly and effectively. Be patient and persistent to help metabolize excess glucose and achieve stability.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.