Get Trendy With Apple Cider Vinegar
If you do a quick Google search, youll see that apple cider vinegar is good for pretty much everything. You can use it to tone your skin, clean your pipes, and possibly lower your blood sugar!
A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results.
But since youve probably got it in your house anyway, try taking a swig or two before meals, testing yourself, and seeing if a little ACV shot works for you .
Water And Diabetes: Are You Drinking Enough Water
Staying hydrated is important for everyone especially considering that water makes up more than half of the human body!
60 percent of our body is composed of water, 75 percent in our muscles, 85 percent in our brains, its like oil to a machine, explained Dr. Roberta Lee at Medicine Daily.
But we dont drink enough. According to recent research at the Institute of Medicine, 75 percent of Americans are perpetually dehydrated.
As people with diabetes, drinking enough water is especially crucial. Even a little dehydration during the day can impact our blood sugars.
This article will explain how dehydration affects blood sugar levels, how much water we should drink each day, who should limit their water intake, and what else you can drink if you dont want to just drink plain water.
How Much Water Should We Drink
The European Food Safety Authority advises that we take in the following quantities of water on average each day:
- Women : 1.6 litres around eight 200ml glasses per day
- Men : 2 litres around ten 200ml glasses per day
These fluid intake values can be made up of any fluid although water is the most highly recommended.
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When You Cant Solve The Problem Manage It
This quote is apt for the perilous situation of 3 million deaths annually worldwide, due to elevated glucose in the blood. Once a person is diagnosed with Diabetes, it often means medication, exercise, diet control and a mix and match of these solutions. While it may be difficult to get rid of Diabetes, management may be the way forward.
One often overlooked tip in the control of Diabetes, is the importance of drinking enough water. To begin with, Diabetes often leaves you with greater thirst and therefore it becomes all the more important to be able to remain sufficiently hydrated. It is important to understand what role water plays in lowering blood sugar because it is one of the easiest ways to do it.
Studies have shown that when blood sugar levels are high, the body requires more fluid to help the kidneys excrete excess sugar through urine. Drinking water helps to rehydrate the blood when this process is on. If access to safe drinking water is limited, glucose may not be passed out of the urine, leading to further dehydration. As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes. As tap water may be contaminated, the use of purified drinking water is recommended.
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How Drinking Water Lowers Blood Pressure
How does drinking water lower blood pressure? Normal blood pressure is the main benefit of drinking water. Although drinking water lowers blood pressure, it can also increase blood pressure to help maintain proper levels.
In a study published in the journal Circulation in 2000, researchers at Vanderbilt Universitys Autonomic Dysfunction Center would report on waters potent blood pressure-raising effect in patients with autonomic nervous system failure.
Keep in mind that low blood pressure is among the symptoms associated with autonomic dysfunction.
On average, 16 ounces of tap water had increased blood pressure by 40 mmHg in autonomic failure patients. Blood pressure had started to increase within two to three minutes of water consumption.
There would then be a rapid increase over the next 15 minutes, before a blood pressure reduction after about an hour. Drinking water at the 60-minute mark led to blood pressure being sustained for another hour.
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How To Lower Blood Sugar Immediately
Michael Menna, DO, is a board-certified, active attending emergency medicine physician at White Plains Hospital in White Plains, New York.
If you have high blood sugar, a condition also known as hyperglycemia, theres too much sugar in your blood and not enough insulin in your body to lower it. In people with diabetes, hyperglycemia can be caused by things like eating too many carbohydrates, lack of physical activity, stress from an illness or infection, nondiabetes medications , or skipping or not taking enough glucose-lowering medication.
Hyperglycemia requires immediate treatment to prevent serious complications, including nerve, tissue, and organ damage diabetic ketoacidosis and hyperglycemic hyperosmolar syndrome . While taking rapid-acting insulin is the quickest way to lower your blood sugar, there are other ways like exercising and staying hydrated that can help. In cases of an emergency, contact your doctor immediately.
Things To Look Out For
Many drinks contain high levels of sugars and carbohydrates. Food labels and nutritional facts can give valuable information about what they contain. Labels should state the serving size and carbohydrate content of any drink.
People with diabetes have different needs, so there are no exact dietary rules, but the following tips may help manage blood sugar:
- Consume a balanced diet and manage the intake of carbohydrate from food and drinks.
- Keep carbohydrate levels consistent from day to day and spread evenly throughout.
- Consume enough carbohydrate to enable the body and brain to function properly.
- Check blood sugar levels regularly and speak to a doctor if there are any concerns.
- Each person should speak to their healthcare provider about their daily nutritional needs.
The following drinks are not good choices for people with diabetes.
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Are Lemons Good For Diabetes
Lemons are one of the best fruits out there. They provide a solution to almost everything revolving around health ailments. They provide the same remedial effects on the blood sugar levels of the body as well.
Lemons have been regarded as one of the superfoods for diabetic patients. It is very helpful to keep the sugar levels under normal levels and prevent extreme imbalance.
Lemons fall under the citrus fruit categories. Like oranges, lemons are also very nutritious. When talking about diabetes, lemons are even better than oranges. This is because lemons have lesser sugar in them.
Excess carbs or direct sugars in a particular food item can contribute to raising blood sugar levels. This is the main reason leading to spikes in blood glucose levels beyond normal margins.
Fortunately, lemons do not have such effects on diabetic blood sugar levels. In addition to this, lemons may even reduce blood sugar levels, which is a major necessity for diabetic patients.
Citrus fruits, including lemons, have a lot of fiber. Soluble fiber present in food assists in slower digestion. This is beneficial as slower digestion leads to a slow release of sugars in the bloodstream, ultimately leading to a controlled and low rise of sugar.
In this way, diabetic patients can avoid suffering from sudden rises and spiking blood sugar levels.
Easy Ways To Lower Blood Sugar Levels Naturally
High blood sugar occurs when your body doesnt make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.
High blood sugar is associated with diabetes.
The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes (
This means close to 50% of all U.S. adults have diabetes or prediabetes.
Here are 15 easy ways to lower blood sugar levels naturally:
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How Much Water Should People With Diabetes Drink Each Day
There is no definitive rule for how much water you should drink, but there are guidelines we can follow.
The most important recommendation is that you should always have water available and drink whenever you feel thirsty. You dont need to force yourself to drink water to reach some specific goal, but try to drink water continuously throughout the day.
Even if you dont feel thirsty, you should try to take a few sips of water every hour to keep hydrated. The thirst reflex isnt always perfect, especially for people with diabetes, so its better to proactively drink a little water than risk dehydration.
The average non-diabetic is advised to drink 8 glasses of water per day, so a person with diabetes should certainly take that to heart. While our insulin-producing friends need plenty of water, too, the consequences of mild dehydration in those of us with diabetes are more obvious in our blood sugar levels.
8 glasses of water per day add up to about 2 liters of water . It sounds like a lot but you can make it feel more doable by choosing a medium-sized reusable beverage container and determining how many times per day you need to fill it to reach 2 liters.
If youre exercising or battling the heat of summer, that number increases quickly.
But even a healthy persons water needs will vary, adds Harvard, especially if youre losing water through sweat because youre exercising, or because youre outside on a hot day.
Does Lemon Water Lower Blood Sugar Levels
Well, to give a direct answer Yes! Lemon water is an outstanding medicinal drink for the body, especially for blood sugar issues.
As a beverage option, lemon water is one of the best drinks to add to your diabetic meal routines. Lemon water is one of the most refreshing and versatile drinks.
The intake of lemon water may not directly reduce your blood sugar levels, but it can lead to a managed diabetic health over time. It helps in preventing any sudden raises in the blood glucose levels of the body.
Therefore, a glass of lemon water assists in maintaining a healthy blood sugar level, despite diabetes.
Apart from just the rises in blood sugar levels, diabetic patients can also experience a loss of hydration. Lemon water is a drink that can prevent the body from dehydration. Hence, it is a remedial and medicinal drink for diabetic individuals.
Lemon water hydrates the body and, at the same time, provides enough nourishment as well. This aids in keeping away the body from the risks of fatigue and loss of energy.
Lemon water is also a healthy drink to keep the cholesterol levels of the body under safe limits. Keeping the heart-healthy and fit is also a requirement for the diabetic body.
Hence, the consumption of lemon water beverage assists in reducing heart risks as well.
Moreover, this drink is a detoxifying agent. It helps keep the body clean and improves metabolism by cleaning the digestive organs, tracts, and much more.
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Sweet Potatoes And Yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.
Reporting the findings of an animal study, the researchers also noted that sweet potato consumption may lower some markers of diabetes.
While there is still no conclusive evidence that sweet potatoes can help to stabilize or lower blood sugar levels in humans, they are undoubtedly a healthful, nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels.
Oats also contain B-glucans, which can do the following:
- reduce glucose and insulin responses after meals
- improve insulin sensitivity
2012 study found that incorporating legumes into the diet improved glycemic control and lowered the risk of coronary heart disease in people with type 2 diabetes.
Avoid legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions can significantly increase a products GI score.
Garlic is a popular ingredient in traditional medicines for diabetes and a wide variety of other conditions.
People can eat garlic raw, add it to salads, or use it in cooked meals.
Can Dehydration Affect Type 2 Diabetes Risk
Although dehydration can lead to serious health issues, not much research has looked at whether chronic dehydration and the associated higher blood sugar may increase the risk of prediabetes and full-blown type 2 diabetes.
There have been a variety of things dehydration has been suggested to contribute to, but not diabetes, Rizza says.
But there may be a connection, says Anna Simos, MPH, a certified diabetes care and education specialist with the Stanford Health Care Diabetes Education and Prevention Program in Palo Alto, California. Indeed, according to a previous study, which monitored healthy adults over nine years, peoples self-reported water intake was inversely associated with a risk of developing high blood sugar. This means that people who reported drinking less than ½ a liter of water per day were more at risk of elevated blood sugar than people who reported more than 1 liter.
Scientists theorize that dehydration can lead to an increase in the hormone vasopressin, which prompts the kidneys to retain water and the liver to produce blood sugar, potentially affecting the bodys ability to regulate insulin over time.
The bottom line: More research is needed to fully understand the relationship between dehydration and diabetes, but hydration likely keeps blood glucose levels a little more stable, Simos says.
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How To Stay Hydrated If Youre Managing Type 2 Diabetes
Even if scientists still have questions about how dehydration affects the body, staying hydrated is clearly important for good health especially if you have type 2 diabetes.
So how can you make sure youre getting enough water to manage diabetes? Rizza and Simos offer the following tips.
Have some salt but not too much. Too much salt can be bad for blood pressure, Rizza says, but you do need some to maintain proper hydration. When you eat salt, notes the U.S. National Library of Medicine, you help stabilize your electrolytes, which are charged substances that regulate essential functions in your body, helping you stay hydrated. If you already have high blood pressure, talk with your doctor about how much salt to consume.
Check your blood glucose levels in extreme heat, and drink water if they are elevated. When its hot, its easier to become dehydrated, according to Johns Hopkins Medicine. Staying well hydrated can help reduce your blood glucose levels, which helps you manage the hormone insulin, Simos explains. And make sure that your blood glucose test strips and insulin are stored in a cool, dry place, she says, so that they dont lose their potency and accuracy.
Reach for hydrating snacks if youre hungry. For example, choose a cold piece of melon or a few frozen grapes, Simos says. Drinking a glass of water isnt the only way to get your fix.
Rose And Lavender Water
That last one is my favorite and my go-to. I find drinking water incredibly difficult , but using fresh fruits and herbs to add zest and flavor has changed everything. Rose and lavender-infused water is one of my absolute favorites. Heres how its done. Use 10 rose buds and a spoon of lavender buds in 1 liter of water. Let it sit and infuse for an hour. Drink it hot at night or drink it cold in the morning with some zested lemon slices simply store your infusion in the fridge overnight!
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Take A Pass On The Bread Bowl
Its obvious that sugary stuff leads to an increase in blood sugar, but starchy foods can do the same thing. Your body processes simple carbs quickly and turns them into sugar, and it needs a lot of insulin to absorb them. That means a bag of Doritos is as likely as a candy bar to cause a spike.
If youre in the middle of a blood sugar spike, its best to curtail your carb intake. Check the glycemic index if youre not sure about a food.
Surprisingly, popcorn and white potatoes are worse than ice cream, according to the index. If you stick to low-carb/low-glycemic-index foods, your blood sugar will return to normal much more quickly.
Ultimately, its best to limit your carb intake. A 2004 study found that a diet of 20 percent carbs, 30 percent protein, and 50 percent fat lowered fasting blood sugar and kept blood sugar from spiking after meals.
This was a very small study, but the results suggest that lower carb intake can lead to generally lower blood glucose. In general, most people with diabetes eat 40 to 45 percent of their calories in the form of carbohydrates. Choosing nutrient-rich sources of carbs is best.
Another promising study found that after two years on a low-carb diet, many participants with type 2 diabetes were able to manage their condition without medication or resolve it entirely.
The occasional baked potato isnt a problem, but frequent trips to the drive-through are not a good idea. Find a few veggie-and-protein-heavy meals and make them your go-tos.
Your Diet Plays A Crucial Role In Managing Your Blood Sugar Levels A Plain Glass Of Lemon Water May Also Make A Great Addition To Your Diabetes Diet
It is an ideal thirst quencher you are looking for in scorching day. It is a miracle potion for those looking shed some extra pounds. It has also been your go-to drink after a nasty hangover. You guessed it, we are talking about a glass of the versatile and ever-so lemon water. The refreshing beverage is low-calorie delicious alternative to your sugary and aerated beverages. This is one of the prime reasons why experts recommend drinking lemon water to diabetics. Diabetes is a condition characterised by elevated blood sugar levels. Diabetes currently affects over 425 million people worldwide. It is not easy to reverse the condition. Lack of proper care, medication and late diagnosis can make diabetes management even tougher. Your diet plays a crucial role in managing your blood sugar levels. Diabetics should refrain from refined carbohydrates and take foods and drinks that are high on fibre and antioxidants. A plain glass of lemon water may also make a great addition to your diabetes diet. Here’s how.
Diabetes Management: Why Should Diabetics Drink Lemon Water Regularly?
Squeezing lemon juice and drinking it with water may not amount to your daily recommended intake of fibre or vitamin C. But it is still a better bet than the sodas you find in markets, filled with empty calories and sugar. Make sure you do not add sugar to your lemon water when you are making it at home. It is best to consume it early in the morning on an empty stomach.
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