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 .
Reduce And Manage Stress
Stress increases your levels of the stress hormone cortisol, which can lead to imbalances in your blood sugar and in many other hormones. Experiencing some stress from time to time is normal, but chronic stress can have serious consequences on your health and raise your blood sugar levels.
Proven ways to decrease stress are regular exercise, stretching, meditation, yoga practice, deep breathing, mindfulness practices, listening to music, family time, making time for self-care, and hobbies. Just 10 to 30 minutes a day of consistent practice of one or more of the above can make a huge difference in well-being, Dr. Raja advises.
Following a regular sleep routine, avoiding excessive screen time, and adjusting your work schedule to make time self-care is also important. I am a big proponent of taking time for self-care, family, and hobbies. These activities bring you joy and result in better health.
Pay Attention To Your Blood Sugar
Maintaining steady blood sugar levels and avoiding spikes is important for good health. When blood sugar spikes, it sends off a cascade of events that can damage health, says registered dietitian Erin Palinski-Wade, author of;2 Day Diabetes Diet. In healthy people, the body releases the hormone insulin, which acts like a key that unlocks the bodys cells so they can take up glucose and avoid spikes.
Over time, some people develop insulin resistance, which means body cells ignore insulin and blood sugar levels rise . Insulin resistance is caused by a combination of factors including genetics, excess weight, a sedentary lifestyle, certain medications, and long-term eating patterns. Insulin resistance can lead to prediabetes and eventually type 2 diabetes.
In general, limiting foods that tend to spike blood sugar is a good thing, but even more so if you have prediabetes or type 2 diabetes. There are some types of food that are known to raise blood sugar in people with insulin resistance, such as candy, pastries, and sugary beverages, like soda. However, the blood sugar response to specific foods can vary, so if you have type 2 and you usually test your blood sugar, checking before and after eating is the best way to determine if a specific type of food spikes your blood sugar.
However, here are some foods to keep in mind as possible culprits when it comes to higher blood sugar.
Don’t Miss: Is 200 Blood Sugar High
White Mulberry Leaf Extract
The most common use for white mulberry leaf is the treatment have diabetes. Use as a source of nutrients for silkworms. White mulberry is typically found in China. In some cases, it is used to alleviate tinnitus, dizziness, Constipation, and hair loss.
Individuals that incorporate white Mulberry into their daily diet will likely experience lower cholesterol levels, and they will get relief from their high blood pressure. Unfortunately, much more research is needed before determining if any of these benefits are actually possible. At this point, there is insufficient evidence for all of these purposes.
Take The Medication Unless Your Doctor Tells You Otherwise
Your doctor isnt medicating you for the sake of it. There are certain health problems that will require medication to help you control your levels. This is the case with diabetes.
Its important to visit your doctor regularly. Arranged for morning appointments when you have your checks to get your morning levels recorded on a regular basis. This way your doctor can see if your medication is still needed and whether there are other things you can do instead.
Only stop taking your medication if your doctor tells you so. Youll get a good idea by your glucose levels. Track them yourself to see if theyre getting lower one week to the next. If you see a significant drop, talk to your doctor about your options for cutting back or out your medication and trying more holistic options.
If you believe you need a second opinion, dont be afraid to get one from someone reputable. Just follow the advice from those who have the degrees!
Also Check: How To Stop My Sugar Addiction
Never Skip Eating Breakfast
Cameron Whitman/Stocksy
Weve all heard that breakfast is the days most important meal. This is especially true for those who have diabetes. I think eating breakfast is important, especially with potential risk for hypoglycemia and avoiding potential highs related to fasting for too long a period of time, Crandall Snyder says.
A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from The University of Missouri-Columbia. In the research, women ages 18 to 55 consumed meals with similar calories, fat, and fiber contents but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants blood for four hours after they ate breakfast. The;best breakfasts;contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registry who maintained at least a 30-pound weight loss for at least one year, 78 percent said they eat breakfast daily.
Natural Ways To Help Support Your Blood Sugar Levels
The holiday season can often be a season for indulgence for most of us, with the percentage of sugar increasing significantly in our diet. After a few weeks of such consumption, we can be left feeling tired and fatigued. Furthermore, we can experience cravings as well as significant drops in energy when we try and cut back on sugar. In todays blog post we discuss easy and natural ways to support your blood sugar levels to help you start this year off with stable and steady energy.
Read Also: What Are The Effects Of High Sugar Levels
Have A Protein/fat Snack
This is something to try the night before, but you can do it first thing in a morning if youre not going to eat your breakfast right away. Protein and healthy fats break down slowly in the body. This means the length of time you will fast is technically shorter: since it takes more time to get rid of the food and create the empty space.
Youll hear that cheese before bed is bad for you. It gives you nightmares because your digestive system is still working while you sleep. Well, sometimes its worth putting up with the initial nightmares to keep your glucose levels to a minimum on a morning.
So, what can you do on a morning instead? Start your day with a tablespoon of apple cider vinegar and eat a slice of cheese. The two working together will help to balance out the hormones and get your digestive system working sooner than if you waited for breakfast.
Cheese is the protein/fat element, but the apple cider vinegar will have a direct effect on the blood sugar levels. Scientists havent worked out why it is so effective, but it has been proven. Check out more info on what kind of cheese can a diabetic eat here
You can also have a handful of nuts to get the same benefit. The nuts will also give you the selenium that your body needs to help balance out some of your hormones. You can keep nuts in your draw beside your bed to grab a handful before you get up!
When To See A Doctor
According to the University of Michigan, blood sugar levels of 300 mg/dL or more can be dangerous. They recommend calling a doctor if you have two readings in a row of 300 or more.
See your doctor if you have consistently high blood sugar levels. Symptoms of this include:
- increased thirst
- high levels of sugar in urine
Ask your doctor how often to check your blood sugar and about your ideal blood sugar levels.
If you dont currently see a doctor who specializes in diabetes, known as an endocrinologist, you can find one by searching the American Association of Clinical Endocrinologists website.
You can find a certified diabetes educator by visiting the American Diabetes Associations website and searching by zip code.
Summary
Talk to your doctor if you have consistently high blood sugar readings or symptoms of chronic hyperglycemia.
Checking your blood sugar and then treating hyperglycemia early will help prevent any complications.
Health problems can arise when someone has high blood sugar regularly and without treatment.
Examples of complications include:
- nerve damage, called diabetic neuropathy, that may affect sensations in the feet and hands
- diabetic retinopathy, or damage to the blood vessels in the eyes that affects vision
- increased risks for kidney problems
- increased risks for heart problems
Taking steps to keep your blood sugar at target levels can help to minimize the likelihood that these complications will occur.
Read Also: Should You Check Your Blood Sugar Before Or After Eating
Skip The Healthy Whole Grains To Balance Blood Sugar
Gluten free is the new in-diet but its not enough. I strongly believe gluten free diet is always the way to go, due to the genetic composition of modern wheat and the methods of wheat preparation. However, a gluten free diet does not automatically quality as a healthy diet, because it often includes extremely inflammatory ingredients like vegetable oils, soy, refined sugar and other grains.
While going gluten free didnt bring significant results, eliminating all;grains from my diet changed my life. Why did going grain free transform my health?
The consumption of grains perpetuates carbohydrate malabsorption and blood sugar imbalances. This is because the starches in grains damages the vili and microvilli in the small intestine, which are the finger-like projections responsible for absorbing nutrients. As discussed in The Gut and Psychology Syndrome, this creates a permeable gut lining and fosters the overgrowth of pathogenic bacteria. Both these factors damage your blood sugar balance by instigating sugar cravings and inflammation.
Ensure A Good Nights Sleep
Never underestimate the power of a good nights sleep. A single night of inadequate sleep makes our body react in a manner similar to insulin resistance. It can lead to raised blood sugar levels. A good nights sleep can improve glucose metabolism. It will also keep you motivated to follow through with your diet and exercise routine.
Read Also: How To Lower Blood Sugar Immediately Naturally
Get More Quality Shuteye
Melissa Ross/Stocksy
Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.
The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations from the National Sleep Foundation:
- Sleep in a cool, dark room.
- Avoid consuming alcohol or caffeine in the hours before bed.
- Go to bed and wake up at the same time each day, even on the weekends.
- Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.
Best Foods For Low Blood Sugar
For patients with diabetes, monitoring blood sugar levels is a part of daily life.
Low blood sugar, or hypoglycemia, can occur for many people with diabetes who are on certain medications, including insulin. It can occur for a variety of reasons including skipping a meal, exercising strenuously, taking too much insulin or consuming alcohol, especially on an empty stomach.
Low blood sugar can be as minor as a slight inconvenience or as serious as a life-threatening emergency. Thats why it is important to boost blood sugar before it becomes problematic.
Angela Norton, a diabetes educator at Sharp Chula Vista Medical Center, has diabetes herself, so she knows firsthand the tips and tricks of keeping blood sugar on track. Although blood glucose is considered normal if above 70 mg/dL, Norton says patients with diabetes should not wait until they reach below that threshold to take action.
Treat when you feel the symptoms, even if your blood sugar is not below 70, because as long as it is less than 100, it may be dropping fast, she says.
When it comes to treatment, Norton shares these five foods to help boost low blood sugar.
1. CandyWhen hypoglycemia occurs, patients should follow the 15-15 rule. Consume 15 grams of carbohydrates to raise blood glucose and check your levels again after 15 minutes. When the numbers return to normal, eat a snack to stay on track.
Gummy candies contain carbohydrates, which have a large impact on blood sugar levels.
Don’t Miss: What Is The Best Sugar Substitute For Baking
Eat Smaller More Frequent Meals Throughout The Day
Think breakfast, snack, lunch, snack, dinner and well, yes, maybe another snack!
Large, infrequent meals will cause bigger shifts in blood sugar, than smaller more frequent meals. This means smaller portions throughout the day with simple snacks will help maintain steadier blood sugar levels. Be prepared, plan your meals and bring snacks with you.
Cut Back On Carbohydrates
A diet high in processed carbs adds to the sugar load in your diet. This is because all carbs get broken down into sugars upon digestion. This leads to increased blood sugar and weight gain. Avoid all carbs with a high glycemic index. We recommend a Low Carb-High Fat or LCHF diet to reverse diabetes. Ideally, only 10% of your daily caloric intake should come from carbs. The right carbs for any diabetic are fresh vegetables, fruits and whole grains. Brown rice, quinoa, buckwheat, amaranth and millets are some whole grains that work.
Don’t Miss: Can Too Much Sugar Cause Seizures
What If Your Blood Sugar Is Up
The good news is that there is a lot you can do to lower blood sugar even if it goes up after eating.; One quick thing that works? Exercise. The best thing you can do is move your body, says Palinski-Wade. Movement allows your body to quickly use excess sugar for energy, which can help lower blood sugar levels, she says. Drink plenty of water and limit carbohydrates at your next meal, she says. Follow these 12 rules to keep your blood sugar levels steady.
Natural Ways To Increase Hemoglobin
1. Eat Iron-Rich FoodsIron deficiency is the most common cause of low haemoglobin levels, according to the National Anemia Action Council. The top iron rich foods include green leafy vegetables like spinach, beetroot, tofu, asparagus, chicken liver, whole egg, oysters, apple, pomegranate, apricot, watermelon, prunes, pumpkin seeds, dates, almonds, raisins, amla and jaggery, adds Dr. Anshul Jaibharat.;
| spinach, tofu, asparagus, broccoli, green peas, tomatoes, bell peppers, cauliflower, potatoes, fenugreek leaves, beans, | |
| Fruits | Beetroot, pomegranate, watermelon, apple, apricot, oranges, strawberries, papaya, grape fruit, banana, peach, persimmons, mulberries, guava, litchis, kiwi |
| Non vegetarian | Whole egg, chicken liver, oysters, meat, seafood, red lean meat, clams |
| Other foods | dates, almonds, amla, raisins, prunes, pumpkin seeds, dried beans, Nettle, wheat germ, sprouts, peanuts, colocasia leaves, soyabeans, currants, legumes starch and grains, brown rice, dark chocolates, whole grains, yogurt, daal , rajma, sesame seeds |
Read Also: How To Become Sugar Baby Online
Risks Of Eating Peanut Butter In Diabetes
- If not taken in moderated amounts, you can pile up on fats and calories. Peanut butter is higher on the side of calories and fats. It can contribute to weight gain if not controlled.
- Peanut allergy is a commonly observed condition that can prove to be very serious. Thus, if you have a peanut allergy, stay away from peanut butter.
- Aflatoxins in peanut butter can, over time, impose liver dysfunctions.
Avoid Alcohol The Night Before And Sugar In Anything The Next Morning
Like to enjoy a tipple the night before you go to bed? Its time to cut down or back on that completely. The alcohol dehydrates the body and will mean your blood glucose level will be more saturated. The smaller amounts of glucose will affect you in bigger ways.
But this doesnt help you on a morning, right? Well, look out for drinking anything sugary on a morning. This includes your glass of orange juice. You may even want to avoid plain water!
You want to drink something that is going to keep your sugar levels to a minimum and not spart the release of insulin. That means looking for something that packs plenty of protein. Remember that protein berry smoothie? Consider that as your morning drink/breakfast. You can follow it with a glass of water if youd like.
A green smoothie would be another excellent option. It packs you full of nutrients, and you can add in the protein to get that filling element.
If you really want water, add a slice or two of lemon. You get some sweetness but without the large amounts of sugar hitting your system causing a problem.
Keeping your morning drink routine perfect will also help you reduce the stress hormones. Coffee is a stimulant and will just make your stress levels even worse. Anything with caffeine will do the same and thats usually what youll add sugar to. Opt for lemon water for a refreshing drink and then a smoothie for a no-caffeine, nutrient packed breakfast.
Don’t Miss: How To Stop Sugar Cravings And Lose Weight