What did you first understand about blood sugar, when diagnosed (prediabetes, type 1, or type 2 diabetes)? No matter what stage or diagnosis you were in or are in now, you're likely searching for ways to keep glucose #'s in range. It is a crazy puzzle that can have many pieces to arrange and fit together.
I want to share the top 5 ways that you may or may not be considering as pieces to your ideal balanced blood sugar puzzle!
Whether you take insulin or oral medicine, and/or using diet and exercise to reach your goals, these top five ways will help you lower blood sugar.
#1 Exercise
FACTS - First, your muscles need energy to work. To feed them, your body burns sugar as an energy source, lowering the glucose levels in your blood. Second, when you exercise regularly, it helps your body use insulin more efficiently. This can lower your blood sugar levels for up to 12 hours after you exercise.
Consider what type of exercise you enjoy doing, put this time into your schedule. Soon you'll notice how more efficiently your body will utilize food and carbohydrates, resulting in lower blood sugar. Exercising before and/or after eating impacts the effect on your blood sugar levels.
#2 Macronutrient Balanced Food
FACTS - Macro's are made up of Complex Carbohydrate w/fiber + Lean Protein + Healthy Fat
When you eat foods that combine all these macros. Macronutrients are the energy-giving components of our foods and help our bodies to function properly. Micronutrients, on the other hand, are the essential vitamins, minerals, antioxidants, and phytochemicals within these macronutrients.
When choosing what and how much to eat at mealtime. First fill 2/3 of your plate with vegetables, then add 3 ounces of lean protein (choosing good sourced plant or animal protein). top with healthy fat (avocado, extra virgin olive oil, nuts, or seeds) lastly enjoy 1/2 cup of grain/potato/beans. This combination of complex carbs with fiber from its natural sources alongside protein and fat will ensure that blood sugar rises slowly.
Some natural ways to use in your kitchen, to help increase insulin sensitivity and lower blood sugar:
Apple Cider Vinegar
Cinnamon
Fenugreek
Bitter Gourd
Mango Leaves
Ginseng
Low Carb Diet
#3 Improve Sleep
Facts - Poor sleep makes the body less effective at using insulin. By ensuring that your sleep routine is regular and restful, you'll also see positive effects on your insulin levels and ability to utilize carbohydrates eaten without raising blood sugar. Good sleep also gives you more energy and motivation to move and exercise more throughout your day (seen in tip #2 👆 to reduce blood sugar).
In one experiment, scientists disrupted people’s sleep just enough to keep them from entering deep sleep (but not enough to fully wake them). After these nights of deep-sleep deprivation, the subjects’ insulin sensitivity and glucose tolerance went down by 25 percent.
#4 Intermittent Fasting
Facts: Intermittent fasting changes the function of cells, hormones, reduces insulin resistance and lowers risk of type 2 diabetes. It is an eating pattern that cycles between times to eat and not to eat. The easiest way to experiment with this natural way, is to take a break from eating between dinner until breakfast. Fasting between 12-15 hours gives rest for the digestive system, lower insulin demands and improves sleep. Diabetes and Intermittent Fasting works well together to improve blood sugar overnight and help you reach fasting blood sugar goals easier.
#5 Track Blood Sugar Consistently
Facts - Testing and "not guessing" your blood sugar regularly will help you to better understand your current trends. Create a blueprint of your current habits, to visualize the obstacles that are not serving your blood sugar goals.
Knowledge is potential power, put what you learn into action.
Take these action steps:
1) Test blood sugar a minimum 3 times/day
2) Journal this along with food/meds/activity on those days
3) Identify what is working and not working
4) Decide what you'll change to lower blood sugar and meet your goals
These 5 top ways work together to help you naturally lower blood sugar. Create a routine around regular exercise, balanced diet, restful sleep, and intermittent fasting when possible. You will then notice changes when tracking blood sugar and reaching your blood sugar goals.
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