Natural Ways to Lower Blood Sugar - Avoid Diabetes
How your Body Handles Blood Sugar
As soon as you have eaten, your body breaks down the food into glucose which your muscle and fat cells need for energy. In order for the cells that the cells make use of this glucose the pancreas secrete the hormone called insulin, which allows muscle and fat cells to metabolise the glucose.
It is only in recent years that insulin resistance has become important in its own right and recognised as a contributor to metabolic syndrome.
And Why Should I Care?
Diabetes Type 2, shows itself later in life, so taking care of your blood sugar levels and that of your children will help you to avoid diabetes and its incumbent problems,
Your body can become resistant to insulin particularly if there is excess abdominal fat, a lot of stress, high blood pressure or a close family member who suffers from high blood pressure, heart problems or diabetes.
The glucose stays in the blood stream, which in turn creates the need for more insulin. The cycle may continue for years until what was a pre-diabetic condition, becomes diabetes type 2, as the pancreas can not longer secrete enough insulin to stabilise the blood sugar.
Keeping glucose sugar levels balanced assists in weight loss, as low blood sugar (hypoglycemia) triggers binge eating, which rebounds into high blood sugar which the body will store as fat.
Who is at Risk for Insulin Resistance?
You are at risk if:
- You have a body mass index of more than 25
- If you are a man and your waist measures over 40 inches
- If you are a woman and your waist measures over 35 inches
- If you are over 40 years of age
- If you lead a sedentary life
- If you have close relatives with Diabetes, arteriosclerosis, or high blood pressure.
- If you have metabolic syndrome and are pre-diabetic
- If you have had gestational diabetes.
Insulin resistance can be managed by reducing the body need for insulin and increasing the cells sensitivity to insulin.
A blood sugar monitor or a glucose monitor is a simple device which you can buy to monitor your levels which should be as follows:
- Before breakfast - Between 80 - 120 This is considered healthy.
- Before meals - Between 80 - 120
- Two hours after you eat - Levels should be 170 or less.
- Before you go to bed, ideal levels should be 100 - 140
- While fasting, ideally stay between 70 - 100
High blood sugar, hyperglycemia can cause damage to blood vessels, increase the risk of heart disease and stroke, also kidney disease, vision and nerve problems.
Apple Cider Vinegar
Lifestyle Changes to Reduce Blood Sugar
Two important studies, regarding insulin resistance, in Finland and the United States, showed that aerobic exercise and dietary changes reduced the development of diabetes by 58%.
Lower Your Glucose Fast
Becoming physically active is the fastest way to increase the rate glucose is taken up by the muscle cells and improve the sensitivity of the cells to insulin. 20 - 30 Minutes of exercise daily will do marvellous things for your health and well-being.
Apple Cider Vinegar
If you consume 2 tablespoons of vinegar just before a high carb meal it will lower your blood sugar level. Vinegar contain acetic acid which inactives certain starch digesting enzymes. It appears to mimic the blood sugar lowering medication Precose.
Apple cider vinegar capsules are an excellent natural way to lower blood sugar, keep you regular, and does wonders for lowering cholesterol if taken every morning before eating and around one hour before a large meal!
Altering your diet, particularly the carbohydrates in the diet.
Some carbohydrates are broken up into sugars and absorbed faster than others and these have a high glycemic index, which increase the glucose level more rapidly.
High Glycemic Index Carbohydrates:
- Unrefined sugars
- White Bread, Rolls, Bagels
- Unrefined corn and potato products, e.g. french fries, mashed potatoes, doughnuts, corn chips
Low Glycemic Index Carbohydrates:
- Higher fiber content - e.g. whole grain breads and brown rice
- Non-starchy vegetables e.g. Broccoli, green beans, asparagus, Carrots and greens.
Remember, the overall profile of the meal itself is more important than the individual glycemic index of foods.
Children's Nutrition Tip:
Your children's (although this applies to everyone), daily allowance of sugar is consistently over stepped by the amount of fruit juices and fizzy drinks they consume. The next biggest sugar culprit is cereal and then cereal bars.
Natural Ways to Lower Blood Sugar
Insulin Resistance, Belly Fat and Stress
Have your cholesterol checked and your thyroid. High cholesterol is one of the symptoms of metabolic syndrome, which is a precursor to heart disease, diabetes and many other problems. Although high cholesterol won't affect blood sugar levels, it must be contained for health reasons and it is precursor to insulin resistance.
Dragon Herbs Duanwood Reishi
Reishi mushroom is considered a brilliant all round tonic which assists in lowering bad cholesterol and balancing blood sugar, including the immune and cardiovascular system.
To avoid sugar highs or lows and keep your blood sugar even, several small amounts of food should be eaten throughout the day. It's easier on the intestines, the pancreas and the digestive enzymes.
Eating around 4 - 6 meals per day of around 500 calories each and drink a lot of water to avoid chronic dehydration.
Belly fat increases heart disease and insulin resistance, and it is particularly hard for women to get rid off in their menopausal years.
Belly Fat can increase under acute or chronic high stress due to the release of cortisol from the adrenals. Again exercise, massage, meditation, yoga and simply relaxing baths can reduce stress levels.
Metabolic Syndrome - a Precursor to Insulin Resistance
Metabolic syndrome is a precursor to heart disease, type 2 Diabetes and possible cirrhosis or kidney damage. Approximately 33% of the American population have metabolic syndrome, which increases to 40% to people over 60.
The Mediterranean diet has been found to be the best way to bring cholesterol, high blood pressure under control, and where the most weight was lost.
This diet relies on plant foods such as vegetables, fruits, beans, whole grains, nuts, olives and olive oil along with cheese, yoghurt, fish, poultry, eggs and red wine. Bread is dipped in olive oil, butter or margarine is not used. This diet protects against chronic disease.
Salacia. This aryuvedic herb from India aids in normalising blood sugar and insulin levels, and brings down glucose levels within 20 minutes of taking one.
Cinnamon. This wonderful tasting spice lowers fasting blood sugar and balances cholesterol levels. One gram a day for 40 days and it will continue to do its job for 20 days! Add it to your oatmeal, or toast and make a tea by boiling cinnamon sticks.
If you are overwhelmed, just start with leaving the processed grains and sugar out of your diet, use allowed sweeteners such as xylitol or stevia, and find a buddy to walk, even if it is only around the block, for take a dance class.
Lowering Blood Sugar - Livestrong Video
More help with the sugar problem
- Ambushed by Sugar?
Find it difficult to lose weight, perhaps sneaky sugar attacks are letting you down. Sugar is found in foods that would surprise you!
- How Do I Avoid Diabetes?
How to avoid diabetes. You can prevent diabetes by looking after your health, as this is a very serious disease which has more than doubled in the last decade.
- Eating for Your Health
Many serious diseases can be avoided by eating more of the super foods. Especially for you I have listed 33 super foods.