How To Lower High Blood Sugar Fast: Three Easy Tricks That Take 5 Minutes or Less
You don't have to overhaul your life to see meaningful results in your glucose levels
Key Takeaways
- Five minutes of light walking after meals can help lower blood sugar.
- Drinking water before meals may help support healthier blood sugar levels.
- Five minutes of deep breathing can curb stress-related blood sugar spikes.
Like high blood pressure, high blood sugar can often fly under the radar—until it suddenly shows up on routine blood work. Whether you’re newly diagnosed or have been dealing with the condition for years, take a deep breath and know that the fix doesn’t have to be complicated. We asked top doctors to reveal how to lower your blood sugar fast, with tips that take as little as five minutes a day
What is high blood sugar?
“Blood sugar means glucose, a simple sugar that’s your body’s main fuel source,” explains Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic.
“Blood sugar is directly impacted by what we consume,” adds Amanda Jimenez-Lawson, MD, an MDVIP-affiliated primary care physician. “When we eat, food is digested in the stomach and then absorbed into the bloodstream as sugar.”
Dr. Tobb explains a fasting blood sugar reading above 125 mg/dL—or 180 mg/dL a few hours after eating—is generally considered high. “This happens when there’s more glucose in the blood than your cells can absorb, either because your body isn’t making enough insulin or because your cells have become resistant to insulin’s signal, which is common in prediabetes and type 2 diabetes,” adds Dr. Tobb.
How quick tricks can help manage high blood sugar
Sure, you know that exercising regularly, following a healthy diet and keeping your stress levels down can help lower your blood glucose levels. And while those are all important steps toward healthier glucose levels, they can often feel overwhelming or unrealistic. The good news? Even quick and easy methods can make a difference as long as you stick to them.
“Many people hear ‘manage your blood sugar’ and picture a complete diet overhaul, which feels overwhelming and easy to put off,” explains Dr. Tobb. “But blood sugar responds to small, immediate actions—what you do in the minutes after a meal matters as much as what’s on your plate. Quick, low-effort habits lower the barrier to entry: They don’t require special equipment, a gym membership or willpower for a big lifestyle change. That makes them far more likely to actually get done consistently, which is what produces results.”
How to lower high blood sugar levels in five minutes
While your glucose levels won’t drop instantly, these tricks can help bring them down quickly, and they can all be done in as little as five minutes a day.
Drink a glass of water before meals
Dr. Tobb recommends having a full glass of water about 5 to 10 minutes before eating. “Mild dehydration can concentrate blood sugar and is linked to higher blood sugar readings,” she explains. “Water also supports kidney function, which helps clear excess glucose.”
Take a short walk after eating
When you finish your meal, get up and move around. In a study published in Journal of Gerontology: Medical Sciences, researchers found that adults between the ages of 65 and 79 who broke up prolonged sitting with five minutes of very light walking (from 1.5 mph to 2.7 mph) every 30 minutes had lower blood sugar, blood pressure and insulin levels after meals. Researchers note the benefit was specifically seen with walking—simply standing did not result in any improvements. Why? “Walking, even slowly, repeatedly contracts your leg muscles, which draws glucose out of the blood directly without needing extra insulin and also improves how responsive your cells are to the insulin you do have,” explains Dr. Tobb.
You don’t have to try to replicate the study exactly to see benefits. Dr. Tobb says try to aim for five or more minutes of easy walking within 30 to 60 minutes after eating. And when possible, punctuate your day with more mini movement breaks, all of which help to lower high blood sugar.
Practice deep breathing
If you’re one of the many people who holds your breath when you’re stressed, your blood sugar may thank you for switching things up. Do five minutes of slow, deep breathing as a daily reset or in moments of stress, recommends Dr. Tobb. “Stress triggers cortisol and adrenaline, hormones that signal your liver to release stored glucose into the blood,” says Dr. Tobb. “It’s useful for a ‘fight or flight’ moment, but not helpful if you’re just sitting at a desk. Calming the stress response lowers this extra glucose release.”
Note: If your high blood sugar readings have turned into a prediabetes or a type 2 diabetes diagnosis, Dr. Tobb shares a reminder that these helpful tips are meant to complement, not replace, medical guidance from your doctor.
The bottom line on how to lower high blood sugar
you often don’t need to completely overhaul your life with strategies that are time-consuming, difficult and potentially unrealistic. Carving out just a few minutes a day for healthier habits can make a big difference in lowering high blood sugar while you work toward a healthier lifestyle.
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