Many people are concerned with their blood sugar. In fact they should be because diabetes and blood sugar issues are a serious problem.
Blood sugar issues typically start off with someone being insulin resistant. The next stage will be prediabetic. Finally if these issues are not rectified the individual will subsequently develop full-blown diabetes.
According to the CDC 10.5% of Americans are diabetic, while a incredible 34.5% are prediabetic. That amounts to an incredibly large number of more than 120 million people who are having problems with their blood sugar levels.
Of the more than 34 million people diagnosed with diabetes in 2020, according to the CDC 90 to 95% of these were type II diabetes.
Given the comparative ease of treating type II diabetes as compared to type I it is astounding that so many people are diabetics in the US.
Type II diabetes is primarily a disease caused by lack of exercise and lack of healthful eating.
Notwithstanding the benefits of diet and exercise there are also natural therapies that can help significantly with blood sugar issues when combined with correct eating and exercise.
One of these therapies which may come as a surprise to many is vitamin D. Vitamin D is actually what’s called a pro-hormone as opposed to a true vitamin as we often understand it. Vitamin D is crucial for many bodily functions, but it is especially crucial if you are at risk for diabetes. Being deficient in vitamin D has been associated with insulin resistanc.
A 2019 study revealed that 70% of type II diabetic patients were found to be deficient in vitamin D. Additionally, those who are severely deficient in vitamin D are nearly 40 times more likely to develop type II diabetes.
Research also shows that strategic supplementation can improve glucose tolerance and beta cell function, which are indicators of better insulin secretion.
Two separate meta-analyses of glycemic outcomes were published in 2018. One reviewed 28 controlled clinical trials that included nearly 4,000 adults who were obese, prediabetic, or overweight. Supplementation with vitamin D was shown to significantly improve insulin sensitivity and glycemic control.
The other study mentioned above looked at 37 studies. It found that vitamin D supplementation could improve fasting glucose levels and insulin resistance in Type 2 diabetics.
Magnesium (Mg) is another nutrient that plays an important role in glucose metabolism.
Evidence is abundant that magnesium intake has an inverse relationship with diabetes risk. There is ample evidence linking magnesium deficiency and insulin resistance in overweight children with diabetes.
A total of 61% of Americans are deficient in magnesium increasing the risk for many diseases including Type 2 Diabetes. Mg-rich foods include whole grains, legumes, nuts, and leafy green vegetables.
Science now knows the importance of maintaining healthy gut environments. Although the link between diabetes and probiotics is still not well understood, growing clinical evidence suggests that healthy gut can protect against diabetes and its complications.
Probiotics are known to reduce blood sugar, serum insulin, and total cholesterol.
Although there are many bacteria types that can be considered probiotics, Lactobacillus (the most common) and Bifidobacterium (the least) are the two most commonly found in grocery stores.
Smoking, drinking alcohol, and eating processed foods can create toxic gut environments that make it difficult for healthy bacteria to thrive. A whole-food diet rich in fruits and vegetables, will help to create a healthy environment for your gut bacteria. It will also stabilize your blood sugar.
One of the most studied plant polyphenols, Curcumin has strong antioxidant properties which contribute to its healing powers. Because it can suppress blood sugar, curcumin can be an effective ally in disease prevention and Type 2 diabetes prevention.
Curcuminoids, a active ingredient in turmeric that imbues it with bright yellow color, maintained blood sugar levels in Type 2 diabetic mice.
The definitive 2019 meta-analysis of preclinical and clinical trials found that curcumin doses up to 12g per day are safe, tolerateable, and non-toxic. There have also been other studies that showed the benefits of curcumin in Type 2 and Asian prediabetic populations. You’ll be a big hit with your blood sugar.
Berberine is an excellent natural supplement. Clinical studies have shown that berberine can help control blood sugar, cholesterol, and triglyceride levels. This is a significant benefit for diabetics and prediabetics. This will not surprise Chinese herbalists who have used berberine to treat diabetes for more than 1,400 years.
Berberine, an alkaloid bioactive compound and botanical extract from shrubs and plants of the Berberis family, is an alkaloid. Berberine is an alkaloid bioactive compound that has been proven to regulate glucose and fat metabolism in in vitro as well as in vivo studies.
6. Fasting/Caloric Restriction
The term intermittent fasting has become a popular trend due to increasing scientific understanding about the benefits of strategic caloric restrictions. Fasting is a way to free your body from food and drink restrictions for a prolonged period of time and allow you to consume all calories in a short time. This allows your body to focus on other important tasks like mental focus or detoxification.
Mark Mattson, Ph.D., a Johns Hopkins University neuroscientist, has studied intermittent fasting for over 25 years. He says that a typical 16/8 fasting cycle would see you restrict calories for 16 hours each day and consume normal calories within an eight-hour window.
Intermittent fasting has been shown to improve insulin response in obese men as well as beneficial effects on Type 2 diabetes health markers.
Simply put, exercise is good for your body. It doesn’t end at your body. Exercise has been clinically proven to improve mood, energy, self-esteem, and aid in stress reduction. People with Type 2 diabetes or at-risk of becoming diabetic may also benefit from regular exercise.
Active commuting is defined as walking or cycling to work for part or all of the commute. It significantly lowers your risk of all-cause death and can reduce your chance of developing Type 2 Diabetes by up to 58%.
These are some sure fire ways to help you with your blood sugar levels. Be sure to also consult with competent health advisors in your to better health.