How to lower my blood sugar level naturally

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Dr Sarah Edwards MDhttp://ArticleWatt.com
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. She received Sher medical degree from the University of the West School of Medicine and completed Sher specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine

Diabetes Mellitus is a chronic metabolic disorder that prevents the body from utilizing glucose completely or partially It is characterized by raised glucose concentration in the blood. The pancreas produces the hormone insulin which controls the amount of glucose in the blood. Without insulin, blood sugar increases as the body cannot use or store glucose.

What is diabetes?

When the body doesn’t produce enough insulin or doesn’t use it properly, high blood sugar occurs. Insulin is a hormone that controls blood glucose and makes it reach your cells for energy.

Diabetes is linked to high blood sugar (hyperglycemia).

According to the Centers for Disease Control and Prevention (CDC), 13% of adults in the United States have diabetes, and 34.5 percent have prediabetes.

This suggests that almost half of all adults in the United States have diabetes or prediabetes.

The most commonly used screening tests are the determination of the fasting blood glucose level and the blood glucose level tested two hours after a meal. The normal fasting blood sugar content is 80-120 mg per 100 ml of blood; this can go up to a level of 160 mg per 100 ml of blood two hours after meals. Anything above these levels can be termed as diabetic levels. Diabetes is common among older, obese people.

Types of Diabetes

Type 1 or insulin-dependent diabetes mellitus (IDDM) occurs when the pancreas fails to make enough insulin. It usually occurs in childhood or adolescence but can develop at any age. These patients need insulin every day.

Type 2 or non-insulin-dependent diabetes mellitus occurs when body cells become resistant to insulin. This is more common among adults, especially those who are overweight and over age 40. These people can control their blood sugar levels through weight control, regular exercise, and a well-balanced diet. Some people require oral medications or insulin injections to lower blood sugar.

Diabetes is a disease that develops, due to a problem with the hormone insulin, produced by the pancreas. Insulin controls the glucose in the blood, and how much glucose is absorbed by the cells; which in turn uses glucose to produce energy. When insulin is not present, or the body is not using it properly, glucose can’t enter the cells, and stays in the bloodstream producing hyperglycemia, or excess of sugar (glucose) in the blood.

There are two types of Diabetes, Type I and type II, in type I, the pancreas produces no insulin whatsoever, therefore the patient depends on insulin injection, to control the glucose, this type of diabetes affects people less than 30 years old, and develops when antibodies, kill cells of the pancreas in charge of creating insulin. Type II diabetes develops in people 30 years of age and older, and is caused by the insufficient or ineffective production of insulin, this type of diabetes can be controlled with drugs and a proper diet.

Symptoms of diabetes

The symptoms for either diabetes are,

  • Hunger and thirst more than normal,
  • Weight loss,
  • Excessive urination,
  • Fatigue,
  • The white part of the eye turns yellowish,
  • Bruises easily, and cuts take longer to heal.

If not managed properly, diabetes can have very damaging results, such as retinopathy, blindness, cardiovascular disease, amputation of foot or leg, and kidney disease. Since Diabetes is so dangerous, it should always be monitored by a physician, but here, you will learn how to manage your diabetes type II, without synthetic drugs, using only herbs, vitamins, and good nutrition.

Risk factor

Women may develop gestational diabetes during pregnancy due to the changes in the body while expecting. Although this condition disappears after delivery is a clear sign that the woman is at risk of developing Type II diabetes later in life and is likely to suffer gestational diabetes in future pregnancies. Diabetes Symptoms Diabetes can and often do go undiagnosed because the symptoms can seem harmless and oftentimes normal.

There are two types of diabetes symptoms. Which include:

Type 1 Diabetes Symptoms

  • Frequent urination
  • Excessive thirst
  • Extreme hunger
  • Unusual weight loss
  • Increased fatigue
  • Irritability
  • Blurry vision

Type 2 Diabetes Symptoms

  • Blurry vision
  • Cuts or sores that are slow to heal
  • Itchy skin, yeast infections
  • Increased thirst
  • Dry mouth
  • Need to urinate often
  • Leg pain

Tips for Coping with Diabetes

  • Exercise regularly. It has been shown that people who exercise regularly are 50% less likely to develop Type 2 Diabetes. If you have diabetes, it is still important to stay active, but make sure you take into consideration the type of physical activity you choose and how it will affect you. Overly strenuous activities may lead to sudden low blood sugar levels and should, therefore, be avoided.
  • Eat plenty of fresh fruit and vegetables as well as foods containing whole grains, which contain Vitamin B and chromium.
  • If you are overweight, lose it! Obesity is one of the major risk factors in Type 2 Diabetes.
  • Managing diabetes starts with eating healthy. Reduce your intake of refined and processed foods containing high fat and sugar levels.
  • Monitoring your glucose levels is important so try adopting regular testing as a daily habit as soon as possible.
  • Coping with diabetes is a process that takes time. Optimism is your best friend and if you learn to be optimistic.
  • Eating a cup of homemade Curd helps to slow down the progression of Diabetes. induced by high fructose administration.
  • Taking Bitter gourd ( Kerela) Juice or bitter gourd in any form helps to control Diabetes.
  • Blackberries (Jamun) seeds are powdered and taken regularly and also eating Blackberries helps to control Diabetes.
  • pieces of stem chopped from Red kino tree ( Honne) boiled in water, filtered and this decoction taken helps to control Diabetes.
  • Chewing a few leaves of Sweet neem ( Curry Patta) everyday morning also helps to reduced Diabetes.
  • Eating an Indian gooseberry ( Amla) everyday helps in reducing Diabetes.
  • Indian gooseberry (Amla) powder with Turmeric powder taken on an empty stomach also helps to reduce Diabetes.
  • Dip Fenugreek (Methi) seeds overnight, eat them on the empty stomach in the morning or use fresh fenugreek leaves in cooking which cures Diabetes.
  • Drinking lemon water in the morning helps in reducing Diabetes.
  • Beal fruit taken in any form is also helpful in reducing Diabetes.
  • Salted Buttermilk ( Chach ) takes in the morning helps to reduce Diabetes.
  • Take Garlic in capsules it helps circulation and regulates sugar level.
  • A tea made with kidney beans, white beans, navy beans, lima beans, and northern beans removes toxins from the pancreas.

Keep track of your carb intake

Carbs are broken down into sugars (mainly glucose) by your body, and insulin aids in using and storing sugar for energy.

When you consume too many carbohydrates or have insulin issues, this mechanism breaks down, and blood glucose levels increase.

There are, however, several things you can do about it.

The American Diabetes Association (ADA) suggests measuring carbohydrates and knowing how many you need to manage carb intake.

According to some research, these approaches will also help you prepare your meals more effectively, which will help you control your blood sugar levels even better.

A low-carb diet has also been shown in several studies to help lower blood sugar levels and avoid blood sugar spikes.

Furthermore, a low-carbohydrate diet can help regulate blood sugar levels over time.

Exercise regularly

Exercise will help you reach and maintain a healthy weight while also improving insulin sensitivity.

Increased insulin sensitivity means your cells can use the sugar in your bloodstream more effectively.

Exercise also aids the use of blood sugar by the muscles for energy and muscle contraction.

If you have trouble controlling your blood sugar, you can monitor your levels regularly. This will allow you to learn how you respond to various activities and prevent your blood sugar levels from being too high or low.

Weightlifting, brisk walking, running, riding, dancing, hiking, swimming, and other exercise types are all beneficial.

Stay hydrated by drinking water

Drinking plenty of water will help you maintain a stable blood sugar level.

It helps the kidneys flush out extra sugar by urine, as well as avoiding dehydration.

According to one observational report, people who drank more water had a lower risk of having high blood sugar.

Regularly drinking water rehydrates the blood, reduces blood sugar levels, and may lower the risk of diabetes.

Water and other non-caloric drinks are the best options. Sugar-sweetened beverages boost blood glucose levels, cause weight gain, and increase the risk of diabetes.

Practice portion control

Portion management can help you maintain a healthy weight by regulating your calorie intake.

Weight control, as a result, encourages stable blood sugar levels and has been shown to lower the risk of type 2 diabetes.

Controlling your serving sizes will also help you consume fewer calories and avoid blood sugar spikes.

Here are some helpful hints for portion control:

  • Portion sizes should be measured and weighed.
  • Smaller plates should be used.
  • All-you-can-eat restaurants should be avoided.
  • Check the serving sizes on food labels.
  • Keeping a food diary is a good idea.
  • Slowly eat.

Maintain a healthy stress level

Blood sugar levels may be affected by stress.

Stress triggers the release of hormones, including glucagon and cortisol. Blood sugar levels increase as a result of these hormones.

Exercise, relaxation, and meditation significantly reduce stress and blood sugar levels in students in one study.

Yoga and mindfulness-based stress reduction can also help correct insulin secretion problems in people with chronic diabetes.

Keep an eye on your blood sugar levels

“Whatever can be measured can be managed.”

Blood glucose levels can also be measured and monitored to help you properly control your levels.

Keeping track, for example, will help you figure out whether you need to change your meals or medications.

It will also assist you in determining how the body responds to various foods.

Make a habit of calculating the levels every day and keeping a record of the outcome.

Eat foods that are high in chromium and magnesium

Micronutrient shortages have also been related to high blood sugar levels and diabetes.

Deficits in the minerals chromium and magnesium are two examples.

Chromium is involved in the metabolism of carbohydrates and fats. It also aids in the control of blood sugar levels. You might be predisposed to carb intolerance if you don’t get enough chromium.

However, the processes underlying this remain unclear. Mixed results have been documented in studies.

Chromium has been shown to help people with diabetes control their blood sugar over time in several studies. However, an alternative has been discovered.

Foods high in chromium include:

  • Meats
  • Whole-grain foods
  • Nuts
  • and berries
  • Vegetables

Magnesium supplementation has also been linked to a lower risk of diabetes, while magnesium deficiency has been linked to a higher risk of diabetes.

According to studies, people who consume the most magnesium have a 47 percent lower chance of developing type 2 diabetes.

If you already consume a lot of magnesium-rich foods, however, supplements are unlikely to help.

Magnesium-rich foods:

  • leafy dark greens
  • seeds from squash and pumpkin
  • whole grains
  • tuna
  • bananas
  • dark chocolate

Use apple cider vinegar

The health benefits of apple cider vinegar are numerous.

It facilitates lower fasting blood sugar levels by reducing liver output and increasing cell utilization.

Furthermore, studies show that vinegar has a significant effect on your body’s sugar response and can enhance insulin sensitivity.

It can be added in a few ounces of water and drunk before a high-carb meal or added to salad dressing.

However, if you’re still taking blood sugar-lowering drugs, you should consult your doctor before using apple cider vinegar.

Consider berberine

Berberine is the active ingredient in a Chinese herb used to treat many diseases, including diabetes.

Berberine has been shown to lower blood sugar levels and improve carbohydrate breakdown for energy.

Berberine can also be as effective as other blood-sugar-lowering medications. It’s one of the most important supplements for people with diabetes or prediabetes.

Many of the mechanisms underlying its effects, however, remain unclear. To evaluate its safety and efficacy, more high-quality researches are essential.

It can also have some negative consequences, such as diarrhea, constipation, flatulence, and abdominal discomfort.

If you’re thinking of taking berberine, speak to your doctor first.

Maintain a healthy body weight

Maintaining a healthy weight is a no-brainer for improving your health and possibly preventing potential health issues.

Weight control has also been shown to help reduce the risk of developing diabetes by encouraging stable blood sugar levels.

Just a 7% weight loss will reduce the risk of developing diabetes by up to 58 percent, and it appears to work even better than traditional diabetes medications.

It’s crucial to keep an eye on your waistline since it’s the most significant weight-related factor in determining your diabetes risk.

A waist-length of more than 35 inches (88.9 cm) for women and more than 40 inches (101.6 cm) for men is connected to insulin resistance, elevated blood sugar levels, and type 2 diabetes.

Having a balanced waist measurement is more important than your total weight.

Eat foods that have a low glycemic index

The glycemic index is a measure of how easily foods are consumed or digested, influencing blood sugar levels.

The amount and type of carbohydrates in a diet decide how it affects blood sugar levels.

Foods with a low glycemic index have been shown to lower blood sugar levels in diabetics.

While a food’s glycemic index is significant, the amount of carbohydrates consumed is also necessary.

Low to moderate glycemic index foods include:

  • legumes
  • lentils
  • oats
  • beans
  • barley
  • bulgar
  • yogurt
  • non-starchy vegetables

Increase your consumption of fiber

Fiber delays the digestion of carbohydrates and sugar absorption. As a result, it encourages a more steady increase in blood sugar levels.

Additionally, the type of fiber you consume can affect you.

Fiber is divided into two types: soluble and insoluble.

While both are beneficial, soluble fiber has been shown to help with blood sugar control.

A high-fiber diet can also aid with type 1 diabetes management by improving the body’s ability to control blood sugar and reducing blood sugar lows.

Fiber-rich foods contain the following:

  • fruits
  • vegetables
  • legumes
  • Whole grains

Fiber consumption should be about 25 grams for women and 38 grams for men per day. For every 1,000 calories, that’s around 14 grams.

In conclusion

Before making any lifestyle changes or trying new supplements, check with your healthcare provider.

This is especially important if you have trouble managing your blood sugar or if you’re on blood glucose-lowering medication.

If you have diabetes or are having trouble managing your blood sugar, you can work with your healthcare provider to develop and implement a treatment plan as soon as possible.

Useful Resource

  • https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
  • https://www.webmd.com/diabetes/diabetic-diet-6-foods-control-blood-sugar
  • https://www.diabetes.co.uk/how-to/bring-down-high-blood-sugar-levels.html
  • https://www.journals.elsevier.com/diabetes-research-and-clinical-practice
  • https://www.diabetesresearchclinicalpractice.com/
  • https://www.scimagojr.com/journalsearch.php?q=25538&tip=sid

 

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