Optimum Therapeutic Solutions' blog provides informative articles on health, wellness, and lifestyle topics, with a focus on natural and holistic approaches to improving overall well-being.
The most traditional home treatment for diabetes is to take out sweets and sugar from your diet. While this is somewhat accurate, following a low glycemic index eating style is crucial to maintain a normal blood sugar level and living a healthy life.
Here are some natural ways toreduce blood sugar levels for people with diabetes and insulin resistance that you may try in addition to taking your prescriptions.
You must walk
It's not okay to be a couch potato just because you're naturally skinny. According to 2017 research from the University of Florida, even among people of a healthy weight, sedentary people had blood sugar levels more significant than those who are more active. Even if your Body Mass Index is within the normal range, this might put you at risk for developing prediabetes. Go for a weekend bike ride, use the stairs, carry out your errands on foot (if you can), and remember to take your dog for a walk. Even a little stroll during your lunch hour might build up over time—plan to work out for a hundred-fifty minutes per week at a moderate level.
Try Berberine supplement
According to a study, a traditional Chinese medicine herb called berberine has an active ingredient that may be just as efficient in lowering blood sugar as common medications like metformin.
Alpha Lipoic Acid is amazing
When used in a dosage of 600mg-Slow-Release tablets twice daily, users will experience lower blood sugar levels and improved insulin sensitivity. Loss of insulin sensitivity, known as Insulin Resistance, is the gateway to weight-gain and diabetes.
Consume chromium- and magnesium-rich meals
Interestingly, low levels of these two minerals are associated with high blood sugar, perhaps because they control how carbohydrates are metabolized and absorbed.
Meat, low-glycemic fresh fruit (berries) and non-starchy vegetables, nuts, and seeds are foods rich in chromium. Among the foods high in magnesium are leafy greens, pumpkin seeds, squash tuna, dark chocolate, avocados, and legumes.
Keep a robust immune system
Avoiding bacterial and viral infections and taking immune boosting supplements is another necessary preventive action. This is because chronic and acute illnesses elevate inflammatory markers that cause blood sugar to rise.
Obtaining enough Vitamin D
Another reason to check your vitamin D levels with your doctor is that it may lower your risk of developing diabetes. 2013 research found that blood glucose levels improved in D-deficient persons with prediabetes who were supplemented with the vitamin. Scientists believe that vitamin D from sunlight could affect insulin resistance, but further study is required. In the meantime, ensure that your diet contains D-rich foods like sardines, wild or UV-exposed mushrooms, fortified milk, and non-dairy milk. Your doctor can decide if you need a supplement.
Take in plenty of fiber
In addition to clean and health proteins and fats, your diet should primarily consist of soluble fiber from, non-starchy vegetables, fruit, and minimally processed foods. This is due to fiber’s ability to slow down sugar absorption and carbohydrate digestion, resulting in a more moderate elevation in blood sugar levels after meals. In addition, soluble fiber enhances the gut microbiome, an established help for healthy blood sugar levels.
Leafy greens, pears, Brussels sprouts, beans, broccoli, lentils, artichokes, raspberries, peas, avocados, pumpkin seeds, lex seeds, and other cruciferous vegetables and legumes are all excellent sources of fiber.
Extract of cinnamon
Another important component, cinnamon, helps lower blood sugar levels swiftly while improving insulin sensitivity. However, take care when adding cinnamon to your diet since it may be harmful if used excessively.
Water consumption helps kidneys wash off extra blood sugar via urine and prevent dehydration.
Select superior carbohydrates
Deciding to consume plant-based carbohydrates such as low-glycemic fruits and vegetables also contains elements linked to a reduction in blood sugar levels. A complex carbohydrate diet is one of the simplest strategies to control blood sugar.
Lower your degree of stress
Health problems caused by stress might arise. This is because the release of blood glucose into the circulation by the liver due to stress hormones may give you an additional boost of energy and stamina but contributes to the development of Insulin-Resistance. Blood glucose is at its highest level during these periods of ongoing hyper-alertness.
Get adequate sleep
To better control our blood sugar levels, it is critical to simply get our sleep habits right. Our glucose tolerance levels are significantly impacted by irregular sleeping patterns or a lack of quality sleep, and this disturbs the hormone that controls appetite and blood sugar levels.
Eat some nuts
They are portable snacks you may eat without worrying that they will affect your blood sugar levels negatively. According to a 2010 research, nuts, which are high in healthy fats and low in carbohydrates, may help control blood sugar levels whether taken alone or with meals. For instance, one ounce of almonds has just 6 grams of carbohydrates and 164 calories. Try to consume five one-ounce servings of nuts per week, focusing on tree nuts like pistachios, almonds, brazil nuts and walnuts. Avoid peanuts and cashews.
Walking after meals
The dishes can wait since dinner is over and it's time to take a walk. According to a 2016 study published in Diabetologia, blood glucose levels were, on average, 12 percent lower in adults with diabetes who walked for 10 minutes after every meal compared to those who walked for one 30-minute block each day. According to the researchers, the walk-it-off technique is beneficial after eating supper or other high-carb meals. The ability of your cells to eliminate glucose from your circulation is enhanced by exercise and improved insulin sensitivity. It's just 10 minutes, so have your walking shoes ready.
Consume herbal teas
According to many studies, drinking three or more cups of oolong, black, or green tea increases insulin sensitivity by 15%. The polyphenolic chemicals, namely phenolic acids, most often found in herbal tea, have considerable antioxidant activity. Antioxidants reduce the risk of developing diabetes and other illnesses and lower blood glucose levels.
It takes several factors to cause high blood sugar. However, learning natural ways to control blood sugar helps reduce other dangers as well as the problems of diabetes.
A few natural approaches to reducing blood sugar include getting adequate sleep, working out often, and reducing stress. Another critical factor in lowering blood sugar naturally is adhering to a balanced diet plan that includes meals high in nutrients.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Do you feel you are ill more often? Eating enough but not gaining anything? Your body is asking for more! Dietary supplements have revolutionized over the years to compensate for your body's nutritional needs. Markets are flooded with dietary supplements like Focus factor dietary supplements and advanced dietary supplements. Let's understand more about dietary supplements and when you should take them.
What are dietary supplements?
Dietary supplements are external sources of nutrition for the body, consumed to fulfill or compensate for the lack of certain ingredients, vitamins, minerals, etc. These are available in the form of tablets, capsules, juices, powders, pills, and extracts.
They may be consumed as individual ingredients or mixed with foods and drinks.
Know the types of dietary supplements
Dietary supplements can be classified in two ways:
· According to the intended purpose- supplements are for routine use and special dietary requirements.
· According to the form in which they are available. Let us study this section in greater detail.
1. Vitamin and mineral supplements
These are individual supplements to supplement vitamin and mineral needs in a diet. The human body requires vitamins and minerals for effective functioning and disease prevention. For example, Calcium deficiency can cause weak bones in adults. You may consume calcium supplements for bone health. Similarly, selenium can be taken as a mineral supplement.
Carbohydrates provide energy for the body for bodily functions at rest and during any activity. Carbohydrate supplements are required during intense workouts and illnesses and as a source of energy.
3. Amino acids
Amino acids are essential building blocks of life. They improve muscle function and sports performance and regulate blood glucose levels.
4. Multivitamins and Multi-Minerals
Multivitamins and Mult minerals are a combination of different vitamin and mineral supplements along with food ingredients. They are available in various forms, like capsules, tablets, powders, flavored gummies, and liquid drinks.
5. Meal surrogates
Meal surrogates or replacements are intended for people who cannot eat a regular diet due to illness or disability. These can be powdered substitutes or liquids.
6. Oil and fatty acid supplements
Omega-3 is a Polyunsaturated fatty acid that is not synthesized in the human body. They are essential for heart and brain health and prevent inflammation in the body. Fish oil is rich in Omega-3 but may not be consumed by all, especially vegetarians. An Omega-3 supplement fulfills the desired nutrient requirements. Cod liver oil and primrose oil are oil supplements available in the market.
Herbs or botanical supplements are obtained from plants like roots, leaves, flowers, bark, and stem. Examples include Garlic, Green tea extract, Ginseng, Kava kava, Valerian, Echinacea, etc. They are also used as ingredients in traditional medicine.
8. Protein supplements
Casein and whey are proteins that are essential for a healthy body. Dairy products are rich in them but may be unsuitable for certain individuals with lactose intolerance. One can find them in protein powders and Soy protein isolate.
9. Sleep Support Supplement
Melatonin, a hormone that regulates sleep, is a useful dietary supplement. Supports healthy sleep patterns, especially for those with insomnia and jet lag. In addition, Melatonin acts as an antioxidant and fights oxidative stress. Dietary supplements can help restore optimal levels and promote a balanced sleep-wake cycle. Think of melatonin as a natural sleep support option for overall wellness.
4 important benefits of dietary supplements
Promoting health and preventing diseases: Dietary supplements are beneficial in individuals with diseases for a healthy and faster recovery. They can also be an important preventive measure for nutritional disorders in people with a dietary nutrient shortfall.
Reducing inflammation in the body: The human body is prone to inflammatory states when there is a lack of nutrition and the presence of disease. Supplements contain essential antioxidants that help reduce inflammation and promote health.
High content of nutrients is provided in small volumes.
Dietary supplements are rich in the required nutrients or ingredients. They do not have extra fat, cholesterol, purines, or other non-essential ingredients that are not required at a given time.
When should you take dietary supplements?
One needs to consume dietary supplements under the following conditions:
Long-term illnesses like Cancer, Cardiovascular diseases, Kidney diseases, Metabolic disorders, etc.
Infants with malnutrition diseases
After a major surgery like a bariatric surgery
Dietary supplements are healthy!
Dietary supplements are external sources of nutrition to the body, available in capsule, tablet, powder, juice, and extract form. One may take them as a routine diet requirement or in case of special needs like illness, sports performance, or during pregnancy and breastfeeding. Consulting a physician or dietician is essential for further guidance on dietary supplements.
1. What is the side effect of dietary supplements?
Mild to moderate side effects like skin rash, diarrhea, breathlessness, and nausea may occur. These effects can be managed with precautions.
2. What is a common dietary supplement?
The most common dietary supplements according to recent surveys are Vitamin D, magnesium, and fish oil.
3. Does a dietary supplement make you lose weight?
Although supplements promote health, there is a general lack of consensus and evidence proving the beneficial effects of dietary supplements on weight loss.
4. Is it good to take supplements every day?
It is advisable to take supplements as per requirements and not without proper knowledge about the supplements. Excess dosage may lead to toxicity in the body.
5. Which supplements should not be taken together?
Mineral supplements compete with one another to get absorbed in the body. Therefore, mineral supplements like calcium, magnesium, or zinc should not be consumed at the same time.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.