자연스럽게 혈당수치를 낮추는 쉬운 방법

 

14 Easy Ways to Lower Blood Sugar Levels Naturally
자연스럽게 혈당 수치를 낮추는 14가지 쉬운 방법

 

High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes.

고혈당증이라고도 하는 고혈당은, 당뇨병 및 당뇨병 전단계와 관련이 있습니다.

 

당뇨병 전단계는 혈당이 높지만 당뇨병으로 분류될 만큼 높지 않은 경우입니다.

Prediabetes is when your blood sugar is high, but not high enough to be classified as diabetes.

 

Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood.

신체는 일반적으로 세포가 혈액 내 순환하는 당을 사용할 수 있도록 하는 호르몬인 인슐린을 생성하여 혈당 수치를 관리합니다.

 

따라서 인슐린은 혈당 수치의 가장 중요한 조절자입니다(1신뢰할 수 있는 출처).

As such, insulin is the most important regulator of blood sugar levels (1Trusted Source).

 

However, multiple factors can impair blood sugar management and lead to hyperglycemia.

그러나 여러 요인이 혈당관리를 손상시키고 고혈당을 유발할 수 있습니다.

 

고혈당의 내부 원인에는 간이 너무 많은 포도당을 생성하거나, 신체가 인슐린을 너무 적게 생성하거나, 신체가 인슐린을 효과적으로 사용할 수 없는 경우가 있습니다.

후자는 인슐린 저항성으로 알려져 있습니다.

Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body can’t effectively use insulin.

The latter is known as insulin resistance (1Trusted Source).

 

External factors include dietary choices, certain medications, a sedentary lifestyle, and stress (1Trusted Source, 2Trusted Source).

외부요인에는 음식, 특정약물, 좌식생활방식, 스트레스가 있습니다(1Trusted Source, 2Trusted Source).

 

미국 질병통제예방센터(CDC)에 따르면 미국 성인의 13%가 당뇨병을 앓고 있으며, 34.5%가 당뇨병 전단계에 있다고 보고합니다.

The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes.

 

This means that close to 50% of all U.S. adults have diabetes or prediabetes (3Trusted Source).

이는 미국 성인의 거의 50%가 당뇨병이나 당뇨병 전단계에 있다는 것을 의미합니다(3Trusted Source).

 

혈당 관리는 당뇨병 환자에게 특히 중요한데, 만성적으로 높은 혈당 수치는 사지 및 생명을 위협하는 합병증을 유발할 수 있기 때문입니다(1Trusted Source).

Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (1Trusted Source).

 

자연적으로 혈당 수치를 낮추는 14가지 쉽고 확실한 방법이 있습니다.

Here are 14 easy and evidence-backed ways to naturally lower your blood sugar levels.

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1. 규칙적 운동 Exercise regularly

 

 

규칙적 운동은 적당한 체중에 도달하고 유지하고 인슐린 감수성을 높이는 데 도움이 될 수 있습니다(4Trusted Source).

 

증가된 인슐린 민감성은 세포가 혈류에서 이용가능한 당을 보다 효과적으로 사용할 수 있음을 의미합니다.

 

운동은 또한 근육이 에너지와 근육수축을 위해 혈당을 사용하는 데 도움이 됩니다.

 

혈당관리에 문제가 있는 경우 운동 전후에 정기적으로 혈당 수치를 확인하는 것이 좋습니다.

이것은 다양한 활동에 어떻게 반응하는지 배우고 혈당 수치가 너무 높거나 낮아지는 것을 방지하는 데 도움이 됩니다(5).

 

또한 연구원들은 혈당을 낮추고 하루 종일 앉아 있을 때 발생할 수 있는 손상을 예방하기 위해 소위 "운동 간식"을 권장합니다(6Trusted Source).

운동 간식은 단순히 하루 종일 단 몇 분 동안 30분마다 앉아 있는 시간을 나누는 것을 의미합니다.

권장되는 운동 중 일부는 가벼운 걷기 또는 스쿼트 또는 레그 레이즈와 같은 간단한 저항 운동을 포함합니다.

 

다른 유용한 운동 형태로는 역도, 빠르게 걷기, 달리기, 자전거 타기, 춤, 하이킹, 수영 등이 있습니다.

사실, 강도에 관계없이 규칙적으로 일어나서 움직이는 모든 활동은 앉아있는 생활 방식보다 좋습니다.

 

또한 1주일 내내 운동에 더 오랜 시간을 할애하는 데 어려움이 있는 경우 더 짧은 세션을 수행하여 많은 이점을 얻을 수 있습니다.

예를 들어, 1주일에 150분을 목표로 5일 동안 하루에 3번씩 10분씩 운동하는 것을 목표로 해보세요.

 

Regular exercise can help you reach and maintain a moderate weight and increase insulin sensitivity (4Trusted Source).

Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction (4Trusted Source).

If you have problems with blood sugar management, consider routinely checking your levels before and after exercising. This will help you learn how you respond to different activities and keep your blood sugar levels from getting too high or low (5).

What’s more, researchers recommend doing so-called “exercise snacks” to lower blood sugar and prevent the damage that sitting all day can do (6Trusted Source).

Exercise snacks simply mean that you break up your sitting time every 30 minutes for just a few minutes throughout the day. Some of the recommended exercises include light walking or simple resistance exercises like squats or leg raises.

Other useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. In fact, any activity that regularly gets you up and moving — regardless of the intensity — beats a sedentary lifestyle.

Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week.

SUMMARY

 

운동은 인슐린 감수성을 증가시키고 근육이 운동을 위해 혈당을 사용하는 데 도움이 됩니다.

이것은 혈당 수치를 감소시킬 수 있습니다.

Exercise increases insulin sensitivity and helps your muscles use blood sugar for movement. This can lead to reduced blood sugar levels.

 

2. 탄수화물 섭취관리 Manage your carb intake

 

 

탄수화물 섭취는 혈당수치에 큰 영향을 미칩니다.

 

신체는 탄수화물을 당, 주로 포도당으로 분해합니다.

그런 다음 인슐린은 신체가 에너지를 사용하고 저장하는 데 도움이 됩니다.

 

탄수화물을 너무 많이 섭취하거나 인슐린 기능에 문제가 있으면 이 과정이 실패하고 혈당 수치가 상승할 수 있습니다.

 

이것이 미국당뇨병협회(ADA)가 당뇨병 환자에게 탄수화물을 계산하고 필요한 탄수화물의 양을 인식하여 탄수화물 섭취를 관리할 것을 권장하는 이유입니다(8).

 

일부 연구에서는 이것이 식사를 적절하게 계획하고 혈당 관리를 더욱 개선하는 데 도움이 될 수 있음을 발견했습니다(9Trusted Source, 10Trusted Source).

 

많은 연구에 따르면 저탄수화물 식단을 섭취하면 혈당수치를 낮추고 혈당 급상승을 예방하는 데 도움이 됩니다(11Trusted Source, 12Trusted Source, 13Trusted Source).

 

저탄수화물 다이어트와 무탄수화물 다이어트는 동일하지 않다는 점에 유의하는 것이 중요합니다.

 

혈당을 모니터링할 때 여전히 약간의 탄수화물을 먹을 수 있습니다. 그러나 가공된 곡물과 정제된 탄수화물보다 통곡물을 우선시하면 혈당 수치를 낮추는 데 도움이 되는 동시에 더 큰 영양가를 제공합니다.

 

Your carb intake strongly influences your blood sugar levels (7Trusted Source).

Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.

When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.

That’s why the American Diabetes Association (ADA) recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need (8).

Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (9Trusted Source, 10Trusted Source).

Many studies also show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes (11Trusted Source, 12Trusted Source, 13Trusted Source).

It’s important to note that low carb diets and no carb diets are not the same.

You can still eat some carbs when monitoring your blood sugar. However, prioritizing whole grains over processed ones and refined carbs provides greater nutritional value while helping decrease your blood sugar levels (14Trusted Source).

SUMMARY

 

우리 몸은 섭취한 탄수화물을 포도당으로 분해하여 혈당수치를 높입니다.

따라서 탄수화물 섭취를 줄이면 혈당조절에 도움이 될 수 있습니다.

Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels. As such, reducing your carb intake can aid blood sugar regulation.

 

3. 섬유소 많이 먹기 Eat more fiber

 

 

섬유질은 탄수화물 소화와 당 흡수를 느리게 하여 혈당수치의 점진적 상승을 촉진합니다.

Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels (15Trusted Source).

 

There are two types of fiber — insoluble and soluble.

섬유질에는 불용성과 가용성의 2가지 유형이 있습니다.

 

둘 다 중요하지만 용해성 섬유는 혈당 관리를 개선하는 것으로 명시적으로 나타났지만 불용성 섬유는 이러한 효과가 없는 것으로 나타났습니다(15Trusted Source, 16Trusted Source).

While both are important, soluble fiber has explicitly been shown to improve blood sugar management, while insoluble fiber hasn’t been shown to have this effect (15Trusted Source, 16Trusted Source).

 

A high fiber diet can improve your body’s ability to regulate blood sugar and minimize blood sugar lows. This could help you better manage type 1 diabetes (17Trusted Source).

고 섬유질 식단은 혈당을 조절하는 신체의 능력을 향상시키고 혈당 수치를 최소화할 수 있습니다.

이것은 제1형 당뇨병을 더 잘 관리하는 데 도움이 될 수 있습니다(17).

 

Foods that are high in fiber include:

섬유질이 풍부한 식품은 다음과 같습니다.

 

채소 vegetables

fruits 과일

콩과 식물 legumes

whole grains 통곡물

 

The recommended daily intake of fiber is about 25 grams for women and 35 grams for men.

That’s about 14 grams for every 1,000 calories (18Trusted Source).

섬유소의 일일 권장 섭취량은 여성의 경우 약 25g, 남성의 경우 35g입니다.

이는 1,000칼로리당 약 14g입니다(18Trusted Source).

SUMMARY

 

섬유소를 많이 섭취하면 혈당관리에 도움이 됩니다.

가용성 식이섬유는 이러한 목적을 위해 불용성 섬유보다 더 효과적인 것으로 보입니다.

Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.

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4. 물 많이 마시고 수분유지하기 Drink water and stay hydrated

 

Drinking enough water could help you keep your blood sugar levels within healthy ranges.

In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.

One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (19Trusted Source).

Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk (20Trusted Source, 21Trusted Source).

Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk (22Trusted Source, 23Trusted Source).

SUMMARY

Staying hydrated can reduce blood sugar levels and diabetes risk. Choose water and zero-calorie drinks and avoid sugar-sweetened beverages.

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5. 식사량조절 Implement portion control

 

Portion control can help you regulate your calorie intake and maintain a moderate weight (24Trusted Source, 25Trusted Source).

식사량조절은 칼로리 섭취를 조절하고, 적당한 체중을 유지하는 데 도움이 될 수 있습니다(24, 25).

 

결과적으로 식사량관리는 건강한 혈당수치를 촉진하고, 2형 당뇨병 발병 위험을 줄이는 것으로 나타났습니다(1, 26, 27).

Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes (1Trusted Source, 26Trusted Source, 27Trusted Source).

 

Monitoring your serving sizes also helps prevent blood sugar spikes (2Trusted Source).

1회 제공량을 모니터링하면 혈당 급증을 예방하는 데도 도움이 됩니다(2Trusted Source).

 

다음은 체증을 관리하는 데 유용한 몇 가지 팁입니다:

Here are some helpful tips for managing portion sizes:

 

measure and weigh your portions 식사량 측정하기

 

더 작은 접시를 사용하기 use smaller plates

 

avoid all-you-can-eat restaurants

무한리필 식당 피하기

 

식품 라벨을 읽고 서빙 크기를 확인하기

read food labels and check the serving sizes

 

keep a food journal 음식 일기 쓰기

 

천천히 먹기 eat slowly

SUMMARY

식사량에 집중하면 혈당수치를 관리하는 데 도움이 될 수 있습니다.

Focusing on your portion sizes can help you manage your blood sugar levels.

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6. 혈당지수 낮은 음식을 선택하기

Choose foods with a low glycemic index

 

The glycemic index (GI) measures how quickly carbs break down during digestion and how rapidly your body absorbs them.

This affects how quickly your blood sugar levels rise (15Trusted Source).

혈당지수(GI)는 소화 중 탄수화물이 얼마나 빨리 분해되고 신체가 탄수화물을 얼마나 빨리 흡수하는지 측정합니다.

이것은 혈당수치가 얼마나 빨리 상승하는지에 영향을 미칩니다(15 신뢰할 수 있는 출처).

 

GI는 식품을 저, 중, 고 GI로 분류하고 0-100의 척도로 순위를 매깁니다. 낮은 GI 식품의 순위는 55 이하입니다(15 신뢰할 수 있는 출처, 28 신뢰할 수 있는 출처).

The GI divides foods into low, medium, and high GI and ranks them on a scale of 0–100. Low GI foods have a ranking of 55 or less (15Trusted Source, 28Trusted Source).

 

섭취하는 탄수화물의 양과 유형은 음식이 혈당 수치에 미치는 영향을 결정합니다.

특히, 낮은 GI 식품을 섭취하면 당뇨병 환자의 혈당 수치가 감소하는 것으로 나타났습니다(15, 28).

Both the amount and type of carbs you eat determine how a food affects your blood sugar levels. Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes (15Trusted Source, 28Trusted Source).

 

Some examples of foods with a low to moderate GI include:

GI가 낮거나 중간인 식품의 몇 가지 예는 다음과 같습니다.

 

불구르 bulgur

barley 보리

 

무가당 그릭 요거트 unsweetened Greek yogurt

 

oats 귀리

 

콩 beans

 

렌틸 콩 lentils

 

콩과 식물 legumes

 

whole wheat pasta 통밀 파스타

 

전분없는 채소 non-starchy vegetables

 

또한 단백질이나 건강한 지방을 추가하면 식사 후 혈당급증을 최소화하는 데 도움이 됩니다(15Trusted Source).

Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal (15Trusted Source).

SUMMARY

혈당지수(GI)가 낮은 음식을 선택하고 전체 탄수화물 섭취량을 모니터링하십시오.

Choose foods with a low glycemic index (GI) and monitor your overall carb intake.

 

7. 스트레스 줄이기 Try to manage your stress levels

 

Stress can affect your blood sugar levels (29).

When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise (29, 30Trusted Source).

One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels (31Trusted Source).

Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes (31Trusted Source, 32Trusted Source, 33Trusted Source).

SUMMARY

Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.

 

 

8. 혈당모니터링 Monitor your blood sugar levels

 

Monitoring blood glucose levels can help you better manage them (34Trusted Source).

You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.

Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods (2Trusted Source).

Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.

This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.

SUMMARY

Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.

 

9. 충분한 수면 Get enough quality sleep

 

Getting enough sleep feels excellent and is necessary for good health (35Trusted Source).

In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain (36Trusted Source, 37Trusted Source, 38Trusted Source).

Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management (29, 39Trusted Source).

Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7–8 hours of high quality sleep per night (40Trusted Source).

To improve the quality of your sleep, try to:

follow a sleep schedule

avoid caffeine and alcohol late in the day

get regular exercise

cut down on screen time before bed

keep your bedroom cool

limit your naps

create a bedtime routine

use soothing and calming scents such as lavender

avoid working in your bedroom

take a warm bath or shower before bed

try meditation or guided imagery

SUMMARY

Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones.

 

10. 크롬과 마그네슘이 풍부한 음식 섭취Eat foods rich in chromium and magnesium

 

High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium (41Trusted Source).

Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

Chromium-rich foods include:

meats

whole grain products

fruit

vegetables

nuts

However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed (41Trusted Source, 45Trusted Source, 46Trusted Source).

Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes (47Trusted Source).

In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes (47Trusted Source, 48Trusted Source, 49Trusted Source).

That said, if you already eat plenty of magnesium-rich foods and have adequate blood magnesium levels, you likely won’t benefit from taking magnesium supplements (50Trusted Source).

Magnesium-rich foods include:

dark leafy greens

squash and pumpkin seeds

tuna

whole grains

dark chocolate

bananas

avocados

beans

SUMMARY

Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.

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11. 특정음식 추가 Consider adding specific foods to your diet

 

Multiple foods and plants are known to have medicinal properties.

However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use (52Trusted Source).

Some of the foods touted to have anti-diabetes effects include (51Trusted Source, 52Trusted Source):

Apple cider vinegar. According to older research, this ingredient may reduce blood sugar levels by delaying the emptying of your stomach after a meal (53Trusted Source, 54Trusted Source).

Cinnamon. This spice may improve blood sugar levels by enhancing insulin sensitivity and slowing the breakdown of carbs in your digestive tract. This moderates the rise in blood sugar after a meal (52Trusted Source, 55Trusted Source). Nevertheless, more research is needed.

Berberine. Research suggests that this compound lowers blood sugar by stimulating enzymes’ breakdown of glucose, promoting your tissue’s use of sugar and increasing insulin production (52Trusted Source, 56Trusted Source).

Fenugreek seeds. These seeds may support blood sugar management due to their high fiber content, which delays stomach emptying and subsequently prevents your blood sugar levels from spiking (52Trusted Source, 57Trusted Source).

It’s essential to talk with your doctor before adding any of these foods to your diet if you’re already taking blood-sugar-lowering medications, as some herbal supplements may negatively interact with them (58Trusted Source).

Finally, the Food and Drug Administration (FDA) does not regulate supplements in the same way that it regulates prescription medications. As such, it’s important to purchase supplements that have been tested by an independent lab for purity and ingredient content.

SUMMARY

Some foods are believed to have blood-sugar-lowering effects. However, research is still inconclusive, and they may negatively interact with your diabetes medication.

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12. 적정 체중유지 Maintain a moderate weight

 

Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes (2Trusted Source, 26Trusted Source, 27Trusted Source, 59Trusted Source).

Research shows that even a 5% reduction in body weight can improve your blood sugar regulation and reduce the need for diabetes medication (27Trusted Source).

For example, if a person weighs 200 pounds (91 kg) and loses just 10–14 pounds (4.5–6 kg), they may see significant improvements in their blood sugar levels.

What’s more, losing more than 5% of your initial weight may benefit your glycated hemoglobin (HbA1c) readings. These are used as indicators of your blood sugar levels over the past 3 months (60Trusted Source, 61Trusted Source).

SUMMARY

Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes.

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13. 건강간식 자주 먹기 Eat healthy snacks more frequently

 

Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels (62Trusted Source).

Snacking between meals may also reduce your risk of type 2 diabetes (63Trusted Source).

In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels (62Trusted Source, 64Trusted Source).

In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin (HbA1c) readings, indicating improvements in blood sugar levels over the previous 3 months (62Trusted Source).

Check out this article on snack ideas if you have diabetes if you’re unsure about what to eat between meals.

SUMMARY

Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day.

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14. 프로바이오틱 음식 먹기 Eat probiotic-rich foods

 

Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation (65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source).

Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin (HbA1c), and insulin resistance in people with type 2 diabetes (65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source).

Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks (69Trusted Source, 70Trusted Source).

Probiotic-rich foods include fermented foods, such as:

yogurt, as long as the label states that it contains live active cultures

kefir

tempeh

sauerkraut

kimchi

SUMMARY

A probiotic-rich diet may help you manage your blood sugar levels.

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결론 The bottom line

 

혈당 수치를 자연적으로 관리하는 방법에는 여러 가지가 있습니다.

그 중 많은 것들이 체중, 스트레스 수준, 수면의 질 관리, 운동, 수분유지와 같은 생활 방식의 변화를 포함합니다.

즉, 가장 큰 개선사항 중 일부는 식단 선택과 관련이 있습니다.

특히 혈당관리에 문제가 있거나, 약 복용 중인 경우 생활방식을 바꾸거나 새 보충제를 시도하기 전에 의료전문가와 상의하십시오.

There are multiple ways to naturally manage your blood sugar levels.

Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices.

Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.