Can You Balance Blood Sugar Naturally?
High blood sugar is a problem for lots of people these days.
Whether it’s from eating too many carbohydrates (like breads, pasta, rice and pastries), high blood pressure or an unhealthy lifestyle, getting high blood sugar control can be a daily battle
According to WebMD, in the warning signs of high blood sugar can include:
– Feeling thirsty
– Poor concentration
– Blurry vision
– More frequent bathroom breaks
– Tiredness and fatigue
– Weight loss
While these symptoms are relatively mild, chronic high blood sugar can lead to much more serious health problems. This includes an insulin resistance, which in turn can lead to type 2 diabetes.
Bad diets and lack of exercise are to blame
It’s no coincidence that rates of type 2 diabetes have rocketed 60% in the last decade in tandem with people eating foods loaded with processed sugar and living more sedentary lifestyles.
Thankfully, many people are discovering that they can get their blood sugar under control through making sensible lifestyle changes.
If you’d like to get your blood sugar under control, here are four simple steps that can help:
1. Cut out processed sugar from your diet
Sugar seems to be in everything these days, from bagels to pizza to fruit juice. To get your blood sugar levels under control, you need to try and cut down on the amount of processed foods and starchy carbs you eat, like white rice, white bread and white pasta.
If you have diabetes, you should closely monitor your consumption of foods with a high glycemic index (GI). The GI measures how quickly a particular food raises blood sugar. Those foods with a high GI can cause unwanted spikes. This is especially true of refined sugar and other forms of simple carbohydrates like white rice, bread, and pasta – healthline.com
2. Eat the Mediterranean diet
People living in Mediterranean countries, like Italy, Malta and Greece, have some of the lowest rates of heart disease and heart attacks in the world. Studies suggest that it is closely related to their healthy diet.
The Mediterranean diet is low in sugars and starchy carbs. Instead it is rich in olives, fish, leafy vegetables, nuts and eggs. Many of these foods contain ”healthy fats’ which we now know are good for us and can help lower blood sugars naturally
“People living in countries bordering the Mediterranean and who eat the traditional diet of this region appear to have less heart disease than those of us that live in the UK and northern Europe. Health professionals now advise the traditional Mediterranean way of eating as a good approach to helping improve health and longevity.” – heartuk.org.uk
It’s also a good idea to eat leafy vegetables, like broccoli, peas and lentils. These are rich in dietary fiber, which creates a type of plant gel in your stomach. This gel then helps to slow down your digestion, so that you can consume more of the nutrients in your food as well as feel full up quicker after a meal. This in turn reduces the amount of food you do eat, and the amount of sugar that gets into the bloodstream.
Another popular diet for balancing blood sugar and losing weight at the same time is the Keto diet.
3. Exercise daily for 30 minutes
The relationship between daily exercise and health is now widely known. But unfortunately, not enough people get the exercise they need to be fit and healthy.
Before you start going on long runs and cycle rides, it is wise to start light. Yoga, Tai Chi or just walking exercises you can start with and then build your exercise routine over time to more strenuous exercise that helps build muscle and burn fat.
WebMD reported on a study in which a group of type 2 diabetics exercised for 30 minutes every day and limited themselves to just 1,800 calories daily. One year later 1 in 10 had stopped taking their diabetes medication altogether, or their blood sugar was so low that it was no longer recorded in the diabetes range.
4. Add natural ingredients to your diet that may help balance blood sugar
Here are three natural ingredients that are popular ingredients in alternative medicine for lowering blood sugar naturally:
Gymnema Sylvestre – This is a herb that grows in Sri Lanka and has a long history of helping to lower blood sugar. In fact, it’s name in Hindi actually means ‘destroyer of sugar’. As well as helping to potentially lower blood sugar, it may also help to reduce your food cravings too.
Kale – Leafy greens like kale are rich in magnesium, which is believed to be a powerful nutrient at lowering blood sugar.
Cinnamon – WebMD reported on a study which assessed that cinnamon can reduce cholesterol by about 18% and blood sugar levels by 24%.
Apple Cider Vinegar – Arizona State University conducted a study in which it was assessed that subjects with insulin resistance lowered their after dinner glucose levels 34% by drinking 20 grams of apple cider vinegar.
Banana Leaf – According to Wellness Resources: “Human studies show that it can help lower blood sugar within 60 minutes by helping the transport of sugar into cells…The typical human response is a 10-15% decrease in blood sugar within two hours of ingestion.”
Adding these three natural ingredients to your daily diet may be helpful in balancing your blood sugar. It needs to be noted that they are not miracle cures.
However, if you are eager to try these nutrients you may be interested to know about a supplement called Blood Sugar Optimizer. This was formulated by Dr. Sam Robbins to help people get their blood sugar levels under control, in combination with daily exercise and eating a healthy diet.
In a short 2 min video, Dr Sam explains how Blood Sugar Optimizer works and how it may help get your blood sugar levels under control.
Disclaimer – Blood Sugar Optimizer is not a magic pill. Any supplement needs to be taken in combination with a healthy diet and daily exercise to gain its health benefits. Statements made in this article have not been evaluated or approved by the FDA. You should never make changes to your medication without speaking to your doctor as some natural ingredients may interfere with them. Blood Sugar Optimizer is not designed to treat or cure any serious health condition or disease. Erudite Lifestyle has a monetary relationship with Dr Sam Robbins and will be compensated for purchases made via the links in this article.