Are you already struggling with insulin resistance or diabetes? These six tips have been shown to have a wonderfully stabilizing effect on blood sugar levels.
On cereal, low-fat cottage cheese or yogurt, even over fruit. The fragrant herb contains numerous compounds called polyphenolic polymers that improve your cell’s ability to use glucose, enabling them to pull more out of your bloodstream. It doesn’t take much; in one study from the United States Department of Agriculture, less than a ½ teaspoon a day for 40 days significantly reduced blood sugar levels in 60 people with type 2 diabetes.
Switch to Soba
Instead of pasta, ladle you tomato sauce and turkey meatballs over soba noodles, made with buckwheat. Canadian researchers found extracts of the grain reduced blood glucose levels by 12 to 19 percent in diabetic rats, and a similar affect appears to occur with people. You can find soba noodles in the Oriental food section of supermarkets.
Pop some cherries
These sweet-and-sour fruits are filled with powerful antioxidants called anthocyanins that can increase insulin production up to 50 percent, according to animal studies.
Get a good night’s sleep
If you don’t get enough sleep, or you toss and turn all night, don’t be surprised to find your blood sugar levels higher than normal the next day. One study of 161 people with type 2 diabetes found 67 percent had poor sleep quality. Lack of sleep and poor sleep wreaks havoc with a multitude of hormones responsible for metabolizing glucose and regulating appetite, studies find so much so that some researchers suggest our 24/7 society may, in part, be contributing to the current diabetes epidemic.
Try Tai Chi
Researchers from Taiwan had 32 people with type 2 diabetes participate in a 12-week tai chi program. The Ancient Chinese martial art uses a combination of movement and breathing exercises to strengthen the body and mind. After 12 weeks, participants showed a significant decrease in their A1c levels, a marker of glucose levels, over time, and fewer pro-inflammatory chemicals.
Another study, this one from the University of Queensland in Australia, involved 12 people with type 2 diabetes who practiced Qigong and Tai Chi three times a week for 12 weeks. At the end of the study, participants’ blood sugar levels had significantly improved, and they’d lost weight, were sleeping better, and had more energy.
Eat protein with Breakfast
Breakfast is usually an important part of the day to balance blood sugar. If you are not hungry for breakfast, it indicates that you may suffer slow digestion. It can also be a sign that your stress hormones are out of whack. When we skip breakfast, the body increases production of stress hormones and starts to break down muscle for energy. It’s a very stressful situation for the body and wreaks havoc on blood sugar balance for the rest of the day. Focus on fat and protein at breakfast, rather than carbs.
Are you unsure if you are struggling with blood sugar issues? Any time you are experiencing abnormal symptoms you should make a visit to your doctor as well as annual checkups. Some symptoms to specifically watch for are things like feeling hungrier or more fatigue than usual with no obvious reason. Also being thirstier, or peeing more often. Blurred vision can also be a sign for some people. Try and schedule checkups regularly and request to get lab work done at these visits to make sure every is in check.
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