I am sad to say this but high blood sugar is epidemic in the US.
Can you believe it now plagues more than 1 in 3 adults? This condition is called prediabetes and 90% of people who have it don’t even know it.
High blood sugar doesn’t manifest in a series of symptoms until the damage becomes serious. If you have prediabetes, you’re likely to develop type 2 diabetes within a few years.
Diabetes drastically increases the risk of blindness, neuropathy, kidney failure, heart attack, stroke, and other serious health issues.
Most people erroneously think they can simply take a pill to lower their blood sugar and all will be good. But without some real changes to their lifestyles the disease will progress.
The good news.
There are some steps you can take to lower your blood sugar naturally and either lower or eliminate your risk for complications associated with high blood sugar.
1. Choose your carbohydrates wisely. Get most of your carbs from fruit, vegetables, and whole grains—all carbs with a high fiber content. Avoid processed foods.
2. Combine carbs with a protein. When you eat a meal or snack, combining a protein with a carb helps slow down the digestion of the carb, thereby preventing a spike in your blood sugar. Nuts and seeds contain carbs, proteins and fiber!
3. Lose weight. I know—easier said than done! However, losing just 5 to 7 percent of your body weight can significantly lower your blood sugar and will probably lower your blood pressure as well.
4. Exercise regularly. Moderate exercise for at least 30 minutes a day, 5 days a week can have a profound impact on your health. It can lower blood sugar and blood pressure, help you sleep better, and lose weight!
5. Reduce your portion sizes. When you eat, reduce the size of the portions you put on your plate and choose not to go back for seconds. Especially cut back on the portion of carbs you take. Eat slowly and savor your food.
6. Maintain regular mealtimes. If you know you have high blood sugar, this is especially important. This routine will provide your body with a rhythm to prevent sharp rises in blood sugar. By the way, don’t skip breakfast! That’s one of the worst things you can do for your weight or blood sugar.
7. Avoid sugary and sweet drinks. Liquid enters the bloodstream much more rapidly than food and raises blood sugar. We now know that diet drinks involving any kind of artificial sweetener or natural sweeteners are just as bad as sugar (if not worse) in terms of raising blood sugar. Wean yourself slowly from the taste of sweet.
8. Reduce your stress. Under stress, the body secretes cortisol into the bloodstream. Cortisol prevents insulin (a hormone produced in the pancreas) from doing its important work of lowering your blood sugar.
While that list may seem daunting, simply choose a couple of those steps and begin to make incremental changes in your lifestyle. When you’ve mastered those, tackle a couple more from the list.
You’ll feel better and will no doubt experience other positive changes in your health beyond lowering your blood sugar!
Yours in Health,