Lowering blood sugar: home remedies for the prevention of diabetes
If you're looking for natural ways to lower your blood sugar, there are a few options. While millions of adults worldwide are affected by diabetes, many more suffer from prediabetes. This condition and its closely related metabolic syndrome can also lead to type 2 diabetes if the affected person does not make any changes in diet and lifestyle. For this reason, we have put together some tips in this post that you can take as preventive measures.
Lower high blood sugar and minimize risk
Those affected also include women with gestational diabetes (glucose intolerance during pregnancy), or people with occasional fluctuations in blood sugar levels. So when you add these factors together, many people wonder how to deal with the symptoms of high blood sugar. For example, did you know that there are natural, non-invasive ways to keep blood sugar levels constant? The following home remedies offer a good starting point. This includes some healthy foods that lower blood sugar, as well as avoidable nutrition and supplements. First, however, you should be able to distinguish the different forms of diabetes.
Type 1 diabetes: In this condition, which doctors call youth diabetes, the pancreas produces little or no insulin. Insulin is a hormone that enables glucose to enter cells and generate energy. This type usually occurs in children under the age of 18 and is a lifelong illness. Although people with type 1 diabetes need to take insulin, they can lower their blood sugar by using healthy eating habits and other natural methods.
Type 2 diabetes: With type 2 diabetes or adult diabetes, the body does not respond as well to insulin as it should. Over time, the pancreas may not produce enough. This form is usually caused by poor eating and living habits. If type 2 diabetes is not treated well through diet changes, increased exercise, and other lifestyle changes, it can lead to further health complications.
Prediabetes: People with prediabetes have higher blood sugar levels than normal, but are not quite in this range. You have an increased risk of heart disease, stroke, and type 2 diabetes. Adopting a healthy lifestyle can often reverse the course of prediabetes and bring people back to normal.
Metabolic syndrome: This condition includes a group of risk factors that can increase the likelihood of heart disease, diabetes, and stroke. This also includes high blood pressure, excess fat around the waist, high triglyceride and abnormal cholesterol levels.
Take preventive measures
With the worldwide number of cases of type 2 diabetes now becoming pandemic, health professionals are extremely concerned for a reason. So diabetes is a potentially life-threatening disease that is difficult to treat. In addition, this can significantly affect your overall quality of life. The good thing about it, however, is the fact that this condition seems easy to avoid. There are a number of home remedies and remedies for high blood sugar that not only help treat diabetes, but also help prevent it.
Regardless of whether you suffer from diabetes or want to control your elevated blood sugar levels, a healthy diet, plenty of exercise, and other healthy lifestyle measures as described below are great natural ways that you can lower your blood sugar. However, always consult your doctor if you suffer from a specific illness and want to know how these measures can affect you. So here are some examples.
Sport and exercises
If you stay physically active, you can get your blood sugar levels under control. This doesn't just apply to people who are overweight. A 2017 study showed that less physical activity led to higher blood sugar in people with normal weight. Increasing your physical activity to around 150 minutes a week with moderate exercise (around 30 minutes a day, five days a week) can therefore be very helpful. Alternatively, short jumps and intense workouts followed by walking or slow jogging can help lower blood sugar for one to three days.
Stay hydrated
Drinking enough fluids is also an easy way to lower blood sugar. When dehydrated, it concentrates the sugar in your blood and increases your glucose level. So it's best to avoid carbonated and sugary drinks. Instead, choose distilled water with a lemon wedge. Aim for at least eight glasses of water a day or up to half your weight. However, this amount can also contain other healthy drinks that keep you hydrated while keeping your blood sugar at a normal level. Also, be careful not to drink more than 1 liter in an hour to avoid strain on the kidneys.
Lose weight sensibly
Studies show that moderate weight loss can lead to lower blood sugar levels in overweight and obese people. As a result, healthcare providers often recommend losing weight as a treatment strategy for type 2 diabetes. By losing 5 to 10 percent of their body weight, people with prediabetes or metabolic syndrome can reduce their risk of developing type 2 diabetes by 58 percent. If you are interested in losing a few pounds and maintaining a healthy body mass index, there are countless ways to do it.
Stop smoking
The nicotine in cigarettes makes your body more resistant to insulin. If your body does not respond properly to insulin, your blood sugar will rise. Studies show that smokers with diabetes need a larger dose of insulin to control their blood sugar levels. So if you quit smoking, you can give your body a chance to avoid the harmful effects of high blood sugar. This is just one of the benefits along with all the other health benefits that come from eliminating this bad habit.
Sufficient sleep, but not too much
Some studies combine sleep deprivation with higher blood sugar levels. Interestingly, both too little and too much sleep can increase blood sugar. In a study of over 4,800 people with type 2 diabetes, people who slept less than 4.5 hours and more than 8.5 hours a night had higher average blood glucose levels over a 2 to 3 month period than those between Sleeped 6.5 and 7.4 hours a night. For best results, you should sleep for almost 8 hours every night.
Healthy eating
In general, people who lead an unhealthy lifestyle are far more susceptible to high blood sugar levels than those who stay fit and healthy. Therefore, try not to drink too much alcohol and do not eat too much junk food. A healthy diet is also one of the most effective ways to lower your blood sugar. The following basic rules can help you.
Avoid the glycemic foods
We live in a time when almost all foods are refined or processed. Such foods containing sugar can cause your blood sugar to rise quickly. The list of such products includes obvious foods such as sweets and processed foods such as white bread and pasta, white potatoes and white rice. For example, white bread is considered a simple carbohydrate. Therefore, the body processes it quickly and takes it into the bloodstream, causing a sudden increase in blood sugar and insulin secretion. The lower glycemic index foods include whole grains such as whole grain bread and brown rice, and non-starchy vegetables such as leafy greens, broccoli, peppers and the like.
Choose lean proteins and vegetables
Eat vegetable proteins like beans, legumes, and nuts. A plant-based diet that is rich in protein ensures optimal health and reduces the risk of various diseases. While we advocate a raw, vegan diet, we understand that not everyone will adopt this lifestyle. If you want to consume animal products, you can opt for lean proteins like poultry and fish instead of red meat. You can also divide your portions so that half of them are non-starchy vegetables, a quarter of lean protein and a quarter of high-fiber complex carbohydrates.
All non-starchy vegetables and fruits can help lower blood sugar. However, some studies show that leafy greens are particularly helpful and can even reduce the risk of type 2 diabetes. Therefore, in addition to your favorite salad, add spinach, kale, chard, cabbage or mustard cabbage. Avocados are also very low in sugar and low in carbohydrates, which makes them excellent for controlling blood sugar. Butter pears also contain healthy, monounsaturated fats, which studies show can help improve blood sugar levels.
Nuts are also filled with healthy fats and yet low in carbohydrates. They can help keep your blood sugar stable. In particular, tree nuts such as almonds, cashew nuts, walnuts and pistachios improve blood sugar control in people with type 2 diabetes. Legumes such as lentils, chickpeas, beans and peas are high-fiber and low-fat foods. One study found that people who ate 3 to 4 servings of legumes a week were 35 percent less likely to develop type 2 diabetes.
Other foods to avoid
There are several foods you should avoid in order to maintain normal, constant blood sugar levels. It may seem obvious to avoid sugar that increases blood sugar levels. Nevertheless, it is hidden in many foods such as bacon, ketchup and fruit juice and requires a little detective work to eradicate them. For this reason, read carefully what is on the label and avoid foods and drinks with added sugar. A high-fat diet, especially saturated fats, can increase blood sugar levels, according to many studies. Stick to the moderate consumption of healthier unsaturated fats found in olive oil and avocados, and keep an eye on all your fat intake to keep your blood sugar at bay.
Natural products that lower blood sugar
Some supplements, including herbs and vitamins, can naturally boost normal blood sugar levels. Many studies show that ginseng can help prevent hyperglycemia and lower blood sugar. However, more research is also needed, but adding ginseng to a healthy diet can be beneficial for blood sugar control.
Fenugreek can also help keep blood sugar at bay. Try to take 50 grams of powder from the fenugreek seeds twice a day for a possible effect. Researching the effects of vitamin D on blood sugar levels is fascinating. Studies show that people with vitamin D deficiency may have higher blood sugar levels and that taking a vitamin D supplement can help normalize blood sugar levels.
High blood sugar symptoms
Your blood sugar level may increase if you take too much of the above-mentioned glycemic foods, do not exercise enough, or if you are diabetic and miss taking your medicine (insulin). High blood sugar can also be a side effect of certain medications. If this is a long-term or common condition, it can have harmful effects, including damage to the nerves, blood vessels, and organs. So keep an eye out for the symptoms of high blood sugar, which may include the following:
- Excessive thirst
- Rapid fatigue
- Weight loss
- Blurred vision
- Increased urination
- a headache
The normal blood sugar level varies between 80 mg / dl and 200 mg / dl, depending on when you last ate. In the morning, before having breakfast after spending the night without food, this is usually the lowest. An important indicator is also postprandial blood sugar, which is measured about two hours after a meal. Blood sugar on a parental leave above 100 mg / dl can indicate prediabetes, while above 126 mg / dl are considered diabetes. Diabetes can be confirmed with a hemoglobin A1C test that measures your average blood sugar level in the past two to three months. Dangerous hypoglycemia or low blood sugar also occurs when blood glucose drops below 70 mg / dl.
How to check your blood sugar
Of course, you can check your values yourself at home using a blood glucose meter. However, your doctor can check your blood sugar more closely by applying a drop of blood to the test strip to see your level. Doctors can also do a urine test, but it's not as accurate as a blood test. However, a urine test can measure your ketones more accurately. This is a by-product that your body produces when it burns fat for energy. Your body makes ketones when there is not enough insulin to help the body use sugar for energy. It's best to ask your doctor if you need a separate test to measure ketones.
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