Natural and Effective Ways to Lower Blood Sugar – 14 Points You Need to Know
Maintaining stable blood sugar levels is crucial for overall health and well-being, especially for individuals with diabetes or those at risk of developing the condition. While several factors influence blood sugar levels, such as diet, exercise, and medication, making certain lifestyle changes can significantly impact managing and lowering blood sugar levels. This comprehensive guide will explore 14 effective ways to lower blood sugar levels and promote better glucose control naturally.
Effective Ways to Lower Blood Sugar
- Follow a Balanced and Nutritious Diet
A well-balanced and nutritious diet forms the foundation for managing blood sugar levels. Incorporate a variety of nutrient-rich foods into your daily meals, including:
- Complex Carbohydrates: Opt for whole grains, such as brown rice, quinoa, and whole wheat bread, which release glucose into the bloodstream more slowly, preventing rapid blood sugar spikes.
- Fiber-rich Foods: Increase your intake of fruits, vegetables, legumes, and whole grains, as they are high in fiber. Fiber slows down the absorption of sugar, helping to stabilize blood sugar levels.
- Lean Proteins: Include lean sources of protein in your meals, such as poultry, fish, tofu, and beans. Protein can help slow down the digestion of carbohydrates, preventing sudden rises in blood sugar levels.
- Healthy Fats: Choose sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats aid in improving insulin sensitivity and regulating blood sugar levels.
To read about how drinking tea can help manage Diabetes, click here.
- Portion Control and Meal Timing
Practicing portion control and maintaining regular meal timings can significantly impact blood sugar levels. Aim for smaller, more frequent meals throughout the day to prevent drastic fluctuations in glucose levels. Avoid skipping meals, especially breakfast, as it kickstarts your metabolism and helps maintain stable blood sugar levels.
- Regular Physical Activity
Regular physical activity is beneficial for weight management and cardiovascular health and plays a crucial role in managing blood sugar levels. Physical activity helps increase insulin sensitivity, allowing your cells to utilize glucose better. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week and strength training exercises twice a week.
An interesting article on timing your exercise can be found here.
- Stay Hydrated
Proper hydration is essential for overall health and can indirectly impact blood sugar levels. Drinking adequate water throughout the day helps flush out excess sugar from the bloodstream, thus promoting balanced glucose levels. Aim for at least 8 cups (64 ounces) of water per day, adjusting based on your individual needs and activity level.
- Reduce Intake of Sugary Beverages
Sugar-sweetened beverages, such as soda, fruit juices, and energy drinks, can cause rapid spikes in blood sugar levels due to their high sugar content. Opt for healthier alternatives like water, unsweetened herbal tea, or infused water with fresh fruits or herbs. If you crave something sweet, try consuming whole fruits instead.
American Diabetes Association – Sugary Drinks
- Increase Consumption of Vinegar
Adding vinegar, particularly apple cider vinegar, to your diet may aid in lowering blood sugar levels. The acetic acid in vinegar helps improve insulin sensitivity and reduce insulin resistance, ultimately leading to better blood sugar control. Incorporate vinegar into your meals by using it as a salad dressing or diluting it with water and consuming it before meals.
- Get Sufficient Sleep
Getting adequate and quality sleep is crucial for maintaining optimal blood sugar levels. Lack of sleep can disrupt insulin sensitivity and increase the risk of insulin resistance, potentially leading to higher blood sugar levels. Aim for 7-9 hours of uninterrupted sleep each night to promote overall health and stable glucose control.
- Manage Stress Levels
Chronic stress can have detrimental effects on blood sugar levels, as it triggers the release of stress hormones that can cause glucose levels to rise. Implementing stress management techniques can help promote better blood sugar control. Consider the following strategies:
- Meditation and Deep Breathing: Engage in regular meditation or deep breathing exercises to promote relaxation and reduce stress.
- Physical Activity: Regular exercise helps lower blood sugar levels and acts as a stress reliever.
- Hobbies and Leisure Activities: Engage in activities you enjoy, such as reading, listening to music, or practicing a hobby, to divert your mind from stressors.
- Social Support: Seek support from friends, family, or support groups to share your feelings and experiences, which can alleviate stress.
- Incorporate Medicinal Herbs and Spices
Certain medicinal herbs and spices have been found to possess blood sugar-lowering properties. Consider incorporating the following into your diet:
- Cinnamon: Studies have shown that cinnamon can help improve insulin sensitivity and reduce fasting blood sugar levels. Sprinkle cinnamon on oatmeal, yogurt, or include it in baked goods.
- Ginger: Ginger has demonstrated potential in lowering blood sugar levels and improving insulin sensitivity. Use fresh ginger in cooking or enjoy it in herbal teas.
- Turmeric: Curcumin, the active compound in turmeric, has been associated with improved blood sugar control. Add turmeric to curries, smoothies, or create a turmeric latte.
- Optimize Vitamin D Levels
Maintaining adequate vitamin D levels, including blood sugar regulation, is essential for overall health. Spend time outdoors to expose your skin to sunlight, which triggers vitamin D synthesis in the body. If sunlight exposure is limited, consider vitamin D supplements after consulting with your healthcare provider.
- Stay Consistent with Medication and Treatment
If you have diabetes or any other medical condition requiring medication, following your prescribed treatment plan is crucial. Take medications as your healthcare provider directs and attend regular check-ups to ensure your treatment is on track.
- Monitor Your Blood Sugar Levels
Regularly monitoring your blood sugar levels allows you to track patterns and adjust your lifestyle or medication. Work closely with your healthcare provider to establish a monitoring schedule and understand target ranges for optimal blood sugar control.
- Quit Smoking and Limit Alcohol Intake
Smoking and excessive alcohol consumption can disrupt blood sugar control and increase the risk of complications for individuals with diabetes. Quitting smoking and moderating alcohol intake are essential steps toward managing blood sugar levels effectively.
- Consult with a Healthcare Professional
Individuals with diabetes or those at risk of developing the condition should consult with a healthcare professional, such as a doctor or registered dietitian. They can provide personalized guidance, offer specific dietary recommendations, and tailor an overall treatment plan to help you effectively manage and lower blood sugar levels.
By implementing these 14 effective strategies into your lifestyle, you can naturally lower your blood sugar levels and achieve better glucose control. Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine. Take charge of your health and embrace these practices to support your overall well-being and maintain stable blood sugar levels.
Type 2 Diabetes: How to Manage & Monitor Your Child’s Blood Sugar
Type 2 diabetes is a chronic condition that affects people of all ages, including children. It occurs when the body cannot effectively use insulin or does not produce enough insulin to regulate blood sugar levels. In recent years, the prevalence of type 2 diabetes in children has been on the rise, largely due to lifestyle factors such as poor diet and lack of physical activity.
In this article, we will provide a comprehensive guide to type 2 diabetes in children, covering its causes, symptoms, diagnosis, treatment, and management. We will also discuss the importance of early detection and provide tips for parents to support their child’s overall health and well-being
1. What is Type 2 Diabetes?
Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels. It occurs when the body becomes resistant to insulin, a hormone produced by the pancreas that helps regulate blood sugar. As a result, glucose builds up in the bloodstream instead of being used for energy.
While type 2 diabetes is often associated with adults, it is increasingly diagnosed in children and adolescents. This is primarily due to lifestyle factors such as unhealthy eating habits, sedentary behavior, and excess body weight. Genetics and family history also play a role in the development of type 2 diabetes.
2. Causes of Type 2 Diabetes in Children
The exact causes of type 2 diabetes in children are not fully understood. However, several factors contribute to its development:
- Obesity: Excess weight, particularly around the abdomen, increases the risk of insulin resistance.
- Unhealthy Diet: Consuming a diet high in sugar, saturated fats, and processed foods can contribute to the development of type 2 diabetes.
- Lack of Physical Activity: Sedentary behavior and a lack of exercise reduce the body’s ability to use insulin effectively.
- Family History: Having a close family member with type 2 diabetes increases the risk.
- Ethnicity: Certain ethnic groups, such as African Americans, Hispanics, and Native Americans, have a higher predisposition to type 2 diabetes.
3. Symptoms of Type 2 Diabetes in Children
Recognizing the symptoms of type 2 diabetes in children is crucial for early detection and management. Common symptoms include:
- Frequent Urination: Children may need to urinate more often than usual, including nighttime bedwetting.
- Increased Thirst: Excessive thirst and constant feelings of dehydration.
- Fatigue: Children with type 2 diabetes may experience persistent fatigue and lack of energy.
- Weight Loss or Gain: Unexplained weight loss or weight gain may occur.
- Blurred Vision: High blood sugar levels can affect the eyes, causing blurred vision.
- Slow Healing: Wounds or infections may take longer to heal.
- Yeast Infections: Girls may develop frequent yeast infections.
- Darkened Skin: Certain areas of the skin, such as the neck and armpits, may appear darker than usual.
4. Diagnosing Type 2 Diabetes in Children
If you suspect that your child may have type 2 diabetes, it is important to consult a healthcare professional for an accurate diagnosis. The diagnosis process typically involves the following:
- Medical History: The doctor will review your child’s medical history and ask about any symptoms or risk factors.
- Physical Examination: A physical examination may be conducted to check for signs of diabetes, such as high blood pressure or darkened skin patches.
- Blood Tests: Blood tests, including fasting blood sugar levels and HbA1c tests, are used to measure blood glucose levels over a period of time.
5. Treatment Options for Children with Type 2 Diabetes
The goal of treatment for children with type 2 diabetes is to manage blood sugar levels and prevent complications. Treatment options may include:
- Lifestyle Changes: Encouraging healthy eating habits, regular physical activity, and weight management.
- Medications: In some cases, oral medications may be prescribed to help regulate blood sugar levels.
- Insulin Therapy: Insulin injections or an insulin pump may be necessary if lifestyle changes and oral medications alone cannot control blood sugar levels.
6. Lifestyle Changes and Management Strategies
Managing type 2 diabetes in children requires lifestyle changes promoting overall health and well-being. Here are some important strategies:
- Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sugary foods and drinks.
- Regular Exercise: Encourage your child to engage in physical activities they enjoy, such as biking, swimming, or dancing. Aim for at least 60 minutes of exercise per day.
- Weight Management: Work with a healthcare professional to develop a weight management plan that is appropriate for your child’s age and growth.
7. Importance of Education and Support
Education and support play a vital role in managing type 2 diabetes in children. Some important aspects to consider include:
- Diabetes Education: Learn about diabetes together with your child. Teach them about blood sugar monitoring, medication management, and the importance of a healthy lifestyle.
- Support Groups: Connect with other families who have children with type 2 diabetes. Sharing experiences and tips can provide valuable support.
- School Involvement: Communicate with your child’s school to ensure they understand the condition and can provide necessary accommodations.
8. Tips for Parents and Caregivers
As a parent or caregiver of a child with type 2 diabetes, providing the necessary support is essential. Here are some tips to help you along the way:
- Be a Role Model: Adopt healthy eating habits and an active lifestyle yourself to set a positive example for your child.
- Create a Supportive Environment: Ensure your home environment promotes healthy choices by stocking nutritious foods and encouraging physical activity.
- Open Communication: Maintain open lines of communication with your child about their diabetes. Encourage them to share any concerns or challenges they may face.
- Routine Check-ups: Schedule regular check-ups with healthcare professionals to monitor your child’s progress and adjust treatment if needed.
9. Meal Planning and Healthy Eating Habits
Meal planning plays a crucial role in managing type 2 diabetes in children. Here are some helpful tips:
- Balanced Meals: Aim to include a variety of food groups in each meal, including carbohydrates, proteins, and fats.
- Portion Control: Teach your child about appropriate portion sizes to avoid overeating.
- Smart Snacking: Encourage healthy snacks such as fruits, vegetables, and nuts instead of sugary snacks or processed foods.
Carbohydrate Management: Monitor and manage the intake of carbohydrates, as they directly affect blood sugar levels. Choose complex carbohydrates and avoid sugary foods and beverages.
- Meal Timing: Establish regular meal times and avoid skipping meals to maintain consistent blood sugar levels.
10. Physical Activity and Exercise Recommendations
Regular physical activity is crucial for children with type 2 diabetes. Consider the following recommendations:
- Age-Appropriate Activities: Engage your child in activities they enjoy, such as biking, swimming, or team sports.
- Screen Time Limitations: Limit sedentary activities, such as excessive screen time, and encourage active play instead.
- Structured Exercise: Aim for at least 60 minutes of moderate to vigorous physical activity each day. This can be broken down into smaller sessions throughout the day.
11. Emotional Well-being and Mental Health
Living with type 2 diabetes can have emotional and mental health implications for children. Here’s how you can support their well-being:
- Open Communication: Create a safe space for your child to express their feelings and concerns about their condition.
- Positive Reinforcement: Recognize and celebrate your child’s efforts in managing their diabetes and making healthy choices.
- Stress Management: Teach your child stress management techniques, such as deep breathing exercises or engaging in relaxing activities.
12. Monitoring Blood Sugar Levels
Regular monitoring of blood sugar levels is crucial to manage type 2 diabetes in children effectively. Consider the following:
- Blood Glucose Testing: Work with your healthcare team to determine how frequently your child should test their blood sugar levels.
- Target Ranges: Understand the target blood sugar range for your child and take appropriate actions based on the results.
- Record Keeping: Maintain a log of blood sugar readings to identify patterns and make necessary adjustments to the treatment plan.
13. Medications and Insulin Therapy
In some cases, children with type 2 diabetes may require medications or insulin therapy to manage their condition. Here’s what you need to know:
- Oral Medications: Some children may be prescribed oral medications, such as metformin, to help regulate blood sugar levels.
- Insulin Therapy: If oral medications are not sufficient, your child may need insulin therapy. This can be administered through injections or an insulin pump.
- Careful Monitoring: Regularly monitor your child’s response to medications or insulin therapy and consult with healthcare professionals for any necessary adjustments.
14. Potential Complications of Type 2 Diabetes in Children
While managing type 2 diabetes is crucial, it’s also important to be aware of potential complications. These can include:
- Heart Disease: Children with type 2 diabetes are at a higher risk of developing heart disease later in life.
- Kidney Disease: Poorly controlled blood sugar levels can lead to kidney damage over time.
- Eye Problems: Diabetes can affect the eyes and increase the risk of conditions such as retinopathy or cataracts.
- Nerve Damage: Long-term high blood sugar levels can cause nerve damage, leading to issues such as numbness or tingling in the hands and feet.
Managing type 2 diabetes in children requires a comprehensive approach that focuses on lifestyle changes, education, support, and medical intervention when necessary. By promoting healthy habits, monitoring blood sugar levels, and providing emotional support, parents and caregivers can help their child live a fulfilling life while effectively managing their condition.
FAQs (Frequently Asked Questions)
- Can type 2 diabetes in children be prevented?
Type 2 diabetes can sometimes be prevented or delayed by implementing healthy lifestyle habits from an early age. This includes promoting a balanced diet, regular physical activity, and maintaining a healthy weight.
- Is type 2 diabetes reversible in children?
While type 2 diabetes is a chronic condition, lifestyle changes and proper management can help control blood sugar levels effectively. With early intervention and consistent adherence to a healthy lifestyle, some children may be able to achieve normal blood sugar levels and reduce the need for medication or insulin therapy.
- Can my child with type 2 diabetes still enjoy treats and desserts?
Yes, your child can still enjoy treats and desserts in moderation. Teaching them about portion control and making healthier choices, such as opting for low-sugar or sugar-free alternatives, is essential. Incorporating treats into a balanced meal plan can help them manage their blood sugar levels effectively.
- Should my child with type 2 diabetes participate in physical activities and sports?
Absolutely! Physical activity is highly beneficial for children with type 2 diabetes. Regular exercise and sports can help improve insulin sensitivity, promote weight management, and enhance overall well-being. However, it is essential to consult with healthcare professionals to ensure appropriate precautions are taken to prevent any complications.
- How can I support my child emotionally in dealing with type 2 diabetes?
Supporting your child emotionally is crucial in their diabetes management. Listen to their concerns, provide reassurance, and encourage open communication. Help them build a support network by connecting with other families facing similar challenges. Consider involving them in decision-making regarding their diabetes management to empower them and foster a sense of control.
Revolutionary Effects of Ozempic on Diabetes and Weight Loss
Recent groundbreaking research indicates that Ozempic, a drug commonly used for managing type 2 diabetes, has displayed significant potential in promoting weight loss. It is revolutionizing our understanding of treatment strategies for diabetes and obesity, two of the most prevalent health issues in the modern world. Ozempic:
Ozempic, scientifically known as semaglutide, is an injectable medication traditionally prescribed to adults suffering from type 2 diabetes. It aids in controlling blood sugar levels by mimicking the action of a hormone called glucagon-like peptide-1 (GLP-1), which increases insulin production while reducing glucose production in the liver.
The Interplay between Diabetes and Obesity
Diabetes and obesity often go hand in hand. Excess weight can lead to insulin resistance, causing the body’s cells to use insulin less efficiently. This imbalance results in higher glucose levels in the blood, setting the stage for type 2 diabetes. Thus, managing weight effectively is a critical component of diabetes control.
Ozempic’s Role in Weight Loss
A series of groundbreaking studies have shed light on the weight-loss benefits of Ozempic. They revealed that this GLP-1 receptor agonist could help patients lose weight by making them feel full more quickly, thereby reducing overall food intake. This unexpected benefit was discovered during diabetes management treatment and has brought forth a new perspective on tackling obesity. Clinical Studies and Findings Several clinical trials have indicated the promising weight loss potential of Ozempic. One of the landmark studies was the SUSTAIN trial series. In these trials, patients with type 2 diabetes and those with obesity but without diabetes were administered with semaglutide. The results showed an impressive weight loss, especially in the obesity group, emphasizing the effectiveness of Ozempic in managing weight.
Unleashing a New Potential
The findings have led to a newfound interest in the therapeutic potential of Ozempic beyond its traditional use in managing diabetes. Researchers are now investigating the effectiveness of Ozempic in the treatment of obesity, heralding a new era of medical breakthroughs. Ozempic: A Dual-Purpose Solution The potential dual-purpose role of Ozempic – diabetes management and weight loss – offers hope for millions of people worldwide. It signifies a massive leap in healthcare, providing an effective solution for two of the most significant health challenges of our time.
The Future of Ozempic in Weight Loss
Ongoing research continues to explore the comprehensive benefits of Ozempic in diabetes and obesity treatment. It presents an exciting prospect for the future, especially considering the increasing prevalence of these health conditions worldwide. The full scope of Ozempic’s potential is still being uncovered, and the journey towards revolutionizing healthcare has only just begun.
In conclusion, Ozempic is a ground-breaking drug transforming the landscape of diabetes and obesity management. It offers a beacon of hope for patients worldwide, paving the way for novel treatment strategies that could significantly enhance the quality of life for millions of people. The journey to fully uncovering the potential of Ozempic is still underway, and it promises to reshape our understanding of disease management in the coming years.
Thriving with Diabetes: Mastering the Intricacies of Upholding Health and Wellness
Diabetes, a persistent malady, affliction, curse, whatever you want to call it, afflicts many individuals worldwide, influencing the body’s generation or utilization of insulin, an indispensable hormone that modulates blood glucose levels. To cope with diabetes, individuals must ensure they oversee their diet, physical activities, and medicine regimens, maintaining stable blood sugar levels. Nevertheless, diabetes management transcends physical well-being; it also entails navigating the emotional labyrinth of the disease. This article probes the challenges of coexisting with diabetes, its emotional repercussions, and techniques for supervising both physical and emotional health.
Decoding/Understanding What Diabetes is
Diabetes is a nuanced disorder that impacts the body’s capacity to generate or utilize insulin. It manifests primarily in two forms: type 1 and type 2. Type 1 diabetes, an autoimmune disease, annihilates insulin-producing cells within the pancreas. Consequently, individuals with type 1 diabetes must control their blood glucose levels via insulin injections or pumps. Conversely, type 2 diabetes occurs when the body inadequately generates insulin or fails to utilize insulin effectively. Type 2 diabetes generally correlates with lifestyle determinants, such as subpar nutrition, obesity, and insufficient physical exertion.
The Emotional Toll of Diabetes
Living with diabetes poses challenges, and the emotional burden of the affliction frequently goes unnoticed. Diabetes may cause anxiety, despondency, exasperation (frustration), culpability )feeling of things being the fault of oneself), and mortification (dread, fear, scared). People may perceive their condition as self-inflicted due to lifestyle preferences, which can be emotionally draining. Managing diabetes can also be daunting, necessitating continuous blood glucose monitoring, adherence to medication timetables, and dietary constraints. These factors may induce burnout and frustration, underscoring the importance of addressing both physical and emotional health.
Cultivating Physical and Emotional Well-being
Diabetes management demands a multi-system approach, embracing physical and emotional well-being. Below are recommendations for coping with diabetes and fostering overall wellness:
Empower Yourself Through Knowledge
The more conversant you are with diabetes, the better prepared you are to tackle the disorder. Collaborate with healthcare experts, peruse pertinent publications, and participate in support assemblies. Comprehension is potent, and grasping the malady aids in making informed decisions regarding your health.
Refine Your Nutritional Choices
Preserving a balanced diet comprising lean proteins, vegetables, and fruits is paramount for diabetes management. Steering clear of foods laden with sugar and carbohydrates is essential. Collaborating with a nutritionist or dietitian facilitates the development of a productive meal strategy.
Integrate Consistent Exercise
Physical exertion is vital for managing diabetes, as it aids in regulating blood glucose levels and fostering overall wellness. Strive for a minimum of 30 minutes of moderate activity daily.
Supervise Blood Glucose Levels
Observing blood glucose levels constitutes a critical aspect of diabetes management. Monitoring enables comprehension of how your body reacts to nourishment, medication, and physical activity. Partner with your healthcare provider to identify the most efficacious method for tracking blood glucose levels.
Diabetes management may be arduous, but you need not confront it in isolation. Seek assistance from friends, family, or healthcare professionals. Participating in a support group or connecting with others battling diabetes online may prove advantageous.
Diabetes management necessitates a comprehensive approach that integrates physical and emotional welfare. By grasping the intricacies of diabetes, supervising diet and exercise, monitoring blood glucose levels, and enlisting support, individuals can enhance their quality of life and effectively manage diabetes.
Studies and references that support the information in this article:
“Diabetes and emotional wellbeing: Understanding the emotional impact of diabetes and tips for managing your emotions.” American Diabetes Association. (https://www.diabetes.org/diabetes/emotional-well-being)
“The emotional impact of diabetes on children and families.” International Diabetes Federation. (https://www.idf.org/e-library/emotional-impact-diabetes-children-families)
“Physical activity and type 2 diabetes: Time to look beyond the ‘exercise’ paradigm.” Diabetes/Metabolism Research and Reviews. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/)
5 Ways to Manage your Diet for Diabetes
Since my diagnosis with diabetes, my own diet has changed dramatically. I maintain my current healthy weight with a great diet/eating plan. If you plan on losing more than 20 pounds in weight, I would visit your doctor for more tips on how to do this without risk.
I’ve had diabetes for seven years now, but telling you how I maintain weight is perfect would be totally wrong of me. However, I can advise you to follow some steps because I know what works and what doesn’t. Before I really begin, I must also say that I was raised to eat everything, and so I do! If there is something that you don’t like, there are loads of other diabetic recipes and ideas that you will eat and appreciate.
Eating fresh produce is important because it can be the best for your body and contain more nutrients and vitamins than most supermarket produce. I like to buy from farmers’ markets since they will usually sell amazing meat and dairy produce and fresh in-season fruit and vegetables. This is another critical thing to remember, that eating fruit and vegetables in their season means that they will taste better as well as doing you good.
I have read countless diet books and diabetic recipe/diet books, and I came to a conclusion that I think really works. I fused all the good things from the diets (but not from every diet) and sort of put together my own one. I call this my Diabetes Healthy Diet!
The “rules” that I would lay down are as follows:
1. Cut back on snacks and then change the type of snacks you eat.
Indeed, my biggest downfall, although it wasn’t really apparent to me. When I was first diagnosed with type II diabetes, I had little or no routine, which meant that filling my day was difficult, and popping into the kitchen for a snack, no matter how healthy it felt, was a regular occurrence. This is one of the hardest things to do for some people, but establishing a great routine is essential to great diabetes care. The types of snacks to be eating are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I like celery and cucumber), and my wife adores dark chocolate (she claims it is richer and nicer, and you only want 2 squares usually).
2. Cut back on white flour and embrace wholemeal carbs.
This is the most essential part of your diet and can show the most significant increase in weight loss. Some diets just focus on this point and are very successful. Wholemeal is so good for you and has so much flavor that switching is much easier than you think. Most people are really surprised at the ranges you can get in your supermarket, again remember that the bread that is best for you is the one that is freshest with the least preservatives or added ingredients. Also, brown or basmati rice is great with a lovely nutty texture. Wholemeal pasta is excellent and for your potatoes, I would totally recommend the smaller new potatoes.
3. Stop drinking cocktails; start drinking wine.
Cocktails are full of sugar, colorants, and preservatives. I have had loads of practice at going out and not drinking cocktails, so my drink of choice is Malibu and Diet Coke if I feel I have to drink something and I make it last all night. I can then top up with Diet Coke (which has almost no sugar), and it looks like I am drinking Malibu; who is to know? If you are out at a restaurant, red wine is much better than anything else you can order (except water, of course!), and it has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.
4. Start cooking more fruit and vegetables.
Fresh fruit and vegetables are a great way to get all the necessary vitamins and minerals. And there are so many different ways in which to cook vegetables, but I find that raw is the best, followed closely by steamed. Both of these ways preserve all their natural goodness as well. I will follow this post with another diabetes recipe post.
5. Drink more water.
I know you have heard people say this many times before, but the benefits of drinking more water are endless. A few tips on how to get more water into your day are first to put bottles of water at all the places you go in the house or work. So keep one in your desk, on your desk, a glass in the kitchen, the bedroom, the sitting room, etc. Try and drink all these glasses up, and you will be well on your way to 8 glasses a day. The trick is to add a glass every few days or so; if you try to drink all that water in one go, you won’t be so inclined to drink eight glasses again, trust me! Have a go, and it’s amazing how great you will feel.
Enjoy a variety of vegetables for healthy living to help your diabetes
Providing our bodies with nutrient-rich food, mainly fruits and vegetables, is essential for our health and well-being. Nevertheless, many struggle to integrate these nutritious foods into their daily meals. However, do not despair; nourishing yourself and your loved ones with healthy and appetizing dishes can be more effortless than you presume.
Venturing into the produce section of your nearby supermarket can lead to delightful culinary creations. The leading grocery chains offer a vast range of fruits and vegetables from around the globe. By experimenting with new and exceptional produce, you incorporate delightful flavors into your meals and enrich your nutritional consumption. The monotony in a healthy diet can be tiring, resulting in a lack of incentive to fuel our bodies. Hence, it is crucial to break this dietary ennui to attain longevity and triumph in a healthy eating plan.
Why not step out of your comfort zone by trying collard greens, asparagus, or kale? Discovering new and exquisite produce can simultaneously benefit your physical well-being. Leafy vegetables such as spinach, broccoli, and kale comprise vital vitamins, minerals, and micronutrients. A diverse selection of fresh, frozen, and canned varieties can assist in broadening your vegetable options, especially during the off-season. Fresh fruits and vegetables offer diverse flavors, shades, and textures that enable you to consume a spectrum of essential nutrients. For instance, yellow and orange produce typically have high beta-carotene content, while green leafy vegetables offer significant calcium and other critical nutrients. Incorporating bright yellow peppers or vivacious orange carrot slivers can enhance your plain green salad and elevate it to a more vibrant and nutritious level.
Several groups within modern society believe that vitamin and mineral supplements can rectify a poor diet. Despite the continued popularity of these products, it is imperative to recognize that whole foods contain numerous minerals, trace elements, and other micronutrients. Consequently, even the most comprehensive supplement cannot adequately substitute a well-balanced diet.
Vitamin and mineral supplements cost more and are less tasty than fruits and vegetables. When transitioning to a more health-conscious lifestyle, you must become well-informed about proper eating habits and determine the optimal fruits and vegetables for your palate. A balanced diet that you can sustain indefinitely is the most effective diet. Prioritizing the freshest fruits and vegetables enhances the taste, reduces expenses, and amplifies nutritional value. Opting for various in-season produce each week establishes the foundation for wholesome, diverse meals. Nevertheless, your preferred produce may not always be available, requiring the occasional substitution with canned and frozen alternatives. When selecting canned fruits, avoid those preserved in syrup and opt for those conserved in fruit juice or water, as they contain less sugar.
Incorporating fresh fruit, such as apple segments, mandarin oranges, nectarines, and the like, can elevate plain salads to newfound heights of flavor and interest. Combining fruits and vegetables optimizes nutritional benefits and provides an exciting culinary experience. So, start now and explore new vegetable and fruit produce and relish the advantages of a healthy and diverse diet.
One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store. Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.
Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious. It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits. Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.
So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try. Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well. Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and other micronutrients.
Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables. While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.
One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available. Eating a variety of different colored vegetables and fruits does much more than provide much needed variety. It also provides a great variety of nutrients. For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients. So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?
Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements. This mistaken belief is apparently very widespread, since sales of these supplements continue to break records. When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and other micronutrients. That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micronutrients that have yet to be fully understood. That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.
In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty.
One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables. Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well. Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.
Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties. When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead. They will be healthier and contain less sugar.
Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious. Combining fruits and vegetables is a great way to enhance your nutrition as well.
7 Diabetes Natural Treatments Revealed
Have we entered a new age? What does that mean? In the past if I had some ailment I would look to get rid of the problem as quick as possible. And usually take some drug to alleviate the pain or issue. Maybe you chose this route like I did.
I am still looking to get rid of my illness as quick as possible BUT, I look for some alternative to drugs. It is the same for me with diabetes. I have had high blood sugar. Through the use of a diabetes natural treatment I was able to decrease both my blood sugar level and my hemoglobin A1C. For me this is the only way to go.
Here is your diabetes natural treatments herbs list.
Asian ginseng is commonly used in traditional Chinese medicine as a natural treatment for diabetes. It has been shown to enhance the release of insulin from the pancreas and to increase the number of insulin receptors. It also has a direct blood sugar-lowering effect. A recent study found that 200 mg of ginseng extract per day improved blood sugar control as well as energy levels in Type 2 diabetes (NIDDM).
Pterocarpus Marsupium – (This sounds like a possum’s name)
The tree is the source of the Kino of the European pharmacopeas. The gum-resin looks like dried blood (Dragon’s blood) (how appetizing). This is a often used in India as a diabetes natural treatment. The flavonoid, (-)-epicatechin, extracted from the bark of this plant has been shown to prevent alloxan-induced beta cell damage in rats. Both epicatechin and a crude alcohol extract of Pterocarpus marsupium have actually been shown to regenerate functional pancreatic beta cells. No other drug or natural agent has been shown to make this activity.
Gymnema assists the pancreas in the production of insulin in Type 2 diabetes. Making this herb an effective diabetes natural treatment. Gymnema also improves the ability of insulin to lower blood sugar in both Type 1 and Type 2 diabetes. It decreases cravings for sweet. This herb can be an excellent substitute for oral blood sugar-lowering drugs in Type 2 diabetes. Some people take 500 mg per day of gymnema extract.
Experimental and clinical studies have demonstrated the antidiabetic properties of fenugreek seeds. The active ingredient responsible for the antidiabetic properties of fenugreek is in the defatted portion of the seed that comprise the alkaloid trogonelline, nicotinic acid and coumarin.
Two good friends to have – Onion and Garlic
Here are two easy to find diabetes natural treatments. Go check out the pantry. These two bulbs have been effective as having blood sugar lowering action.
The effects were alike in both raw and boiled onion extracts. Onions affect the hepatic metabolism of glucose and/or boost the release of insulin, and/or stop insulin’s destruction.
Onion extract was found to diminish blood sugar levels throughout oral and intravenous glucose tolerance. The more onion extract used the better the results. There were also beneficial effects observed even for low levels used in the diet (eg., 25 to 200 grams). Raw or boiled onion made no difference in the results. Onions affect the hepatic metabolism of glucose and/or increase the release of insulin. This may also ward off insulin’s destruction.
The bonus you receive from the use of garlic and onions are their beneficial cardiovascular effects. They are found to lower lipid levels, inhibit platelet aggregation and are antihypertensive. So, liberal use of onion and garlic are recommended for diabetic patients. Two great diabetes natural treatments.
Just be careful not to get too close to people when using these foods.
Blueberry anthocyanosides increases capillary reliability, inhibits free-radical damage and enhances the quality of the vascular system. In Europe, it is used as an anti-haemorrhagic agent in the handling of eye diseases including diabetic retinopathy. I heard for a long time how good blueberries are. As a diabetes natural treatment makes all the sense in the world to me.
A mixture of the leaves of the blueberry has a long history of folk use in the treatment of diabetes. The compound myrtillin is apparently the most active ingredient. Upon injection it is somewhat weaker than insulin, but is less toxic, even at 50 times the 1 g per day therapeutic dose. Lasting weeks, one dosage has proven to be an effective diabetes natural treatment.
Bilberry may lower the risk of some diabetic complications, such as diabetic cataracts and retinopathy.
Ginkgo biloba extract may prove useful for prevention and treatment of early-stage diabetic neuropathy.
Cinnamon – Triples insulin’s efficiency
The benefits of using diabetes natural treatments compared to using drugs are many. Two are; that they are safer to use, and get to the problem without the side effects that quite often accompany medications. You may have to experiment with these alternative remedies to find the one that is best for you. Be responsible with your care.
You have been given a list of at least seven diabetes natural treatments. I have had success using some of these herbs. Hopefully you will as well.
Article Source: http://EzineArticles.com/446654
Exercise for Diabetics
Exercise is a critical part of diabetic management and treatment. Exercise helps blood sugar control when the muscles use more glucose and the body become more sensitive to insulin. Exercise also helps to prevent and minimize common diabetic complications including heart problems, high blood pressure and circulatory deficiencies. All diabetics should include a regular exercise program as part of their overall management plan.
The two most common forms of diabetes are referred to as Type 1 and Type 2. Type 1 diabetes, also known as adolescent diabetes, differs from Type 2 in that the body stops producing insulin altogether. Type 2 diabetes is generally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistent to their own insulin.
With either form of diabetes, we lose our ability to adequately untilize sugar. Blood sugar levels increase due to the body’s difficulty in transporting sugar into the cells and out of the blood stream. There are various ways to lower blood sugar levels including exercise, diet, and medications.
Exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. For the Type 1 diabetic, regular exercise helps to maintain insulin sensitivity, helps prevent accumulation of excess weight, and increases the use of glucose by muscles, thereby lower blood sugar levels. While there is currently no way to prevent Type 1 diabetes, it may be possible to prevent Type 2 diabetes.
Things to consider when attempting to prevent the onset of Type 2 diabetes are regular exercise, supplementation with vitamins and herbs that help prevent insulin resistance, and proper weight control.
Exercise not only helps directly in diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but also helps minimize many of the complications that can arise in a diabetic individual. Studies have shown that walking for 30 minutes per day can substantially diminish the possibility of developing Type 2 diabetes.
Diabetics tend to develop circulatory problems and exercise can certainly help lower blood pressure and improve circulation throughout the body. Since individuals with diabetes tend to have poor blood flow to their lower extremities and feet, better circulation is of great benefit.
There are some risks associated with exercise, but the potential benefits greatly outweigh the risks. Since exercise does lower blood sugar levels, people with diabetes should measure their blood sugar both before and after exercising. Since your body uses more sugar while exercising and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia.
When exercising it is important to let others know that you are diabetic. They should be informed what to do in case of hypoglycemia. You should always carry candy or fruit juice to treat low blood sugar levels should they occur. During and after exercise sessions, you should pay close attention to how you feel since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are becoming too low.
Exercise is a critical part of diabetic management and treatment. Exercise helps blood sugar control when the muscles use more glucose and the body become more sensitive to insulin. Exercise also helps to prevent and minimize common diabetic complications including heart problems, high blood pressure and circulatory deficiencies. All diabetics should include a regular exercise program as part of their overall management plan.