How to Lower Your Blood Sugar Naturally
Lowering your blood sugar is important to avoid pre-diabetes, diabetes, insulin resistance and overweight issues. Lowering your blood sugar naturally keeps your health vital and strong.
Here's how it works: You eat something and the stomach and intestines breaks the food down into glucose. The cells need glucose for energy, but for the cells to be able to use glucose they also need insulin which the pancreas emits in the response to glucose.
The body, however, can become resistant to using the insulin if there are certain factors occurring, in particular excess fat. So the glucose stays in the blood, which makes the pancreas secrete more insulin. Eventually the pancreas gets tired, very tired and gives up. That's when pre-diabetes becomes diabetes. What a bummer.
Keeping glucose sugar levels balanced also helps promote weight loss as having low blood sugar (hypoglycemia) will trigger binge eating, which causes the rebound effect of high blood sugar or glucose. The body will rapidly store this high blood sugar as fat.
With a few tricks up your sleeve, you can easily control your glucose levels and avoid more serious health problems.
Ready? Read on!
Note: In 2007 my health care provider said I had metabolic syndrome and was prediabetic. I gave myself 6 months to turn it around naturally and, if not successful, I was going to go with allopathic medicines. This lens shares what I did to turn it around permanently. These are tools that helped me but are not meant to replace the care of your medical provider.
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Lower Your Blood Sugar Naturally: How to avoid insulin resistance, pre-diabetes, metabolic syndrome and overweight issues
Same info...just handy location on your own computer or kindle.
Blood Sugar Level Chart
Order a Glucose Monitor
Before breakfast, your levels should be between 80 and 120. This is considered to be a healthy range.
Before meals your levels should also be between 80 and 120.
Two hours after you eat meals, your levels should be 170 or less.
Before you go to bed, it is ideal to be between 100 and 140.
While fasting, it is ideal that you stay in the 70 to 100 range.
TrueTrack requires a tiny blood sample, provides fast results in just 10 seconds, and with two simple steps, is very easy to use. Not to mention, sophisticated data management capabilities. It's ease and convenience makes it the ideal meter for the moderate to frequent tester with an active, on-the-go lifestyle.
All About High Blood Sugar
Hyperglycemia versus hypoglycemia
Blood sugar levels are considered high when they're above 110 mg/dl first thing in the morning (assuming you weren't midnight snacking). You can get a simple kit to monitor your blood sugar and find out what foods might be affecting you negatively and what your fasting blood glucose level is.
Besides high blood sugar making you feel wonky, it can negatively affect many organs over a longer period of time.
Hyperglycemia can cause damage to the vessels that supply blood to vital organs, which can increase the risk of heart disease and stroke, kidney disease, vision problems, and nerve problems.
In this site, natural solutions to balancing or lowering blood sugar are listed in the grey boxes, with explanations following. These are tried and true solutions and extremely powerful. If you get overwhelmed with all the information, start with exercise and getting processed grains and sugar out of your diet. Then add some supplements, some sweeteners that are okay, and start eating Chia seeds! Finally add some "tricks" for those special times when you've had sugar (i.e. the herb supplement called Salacia) To your health!
Check eBay for Great Deals on Glucose Monitors
Lower Your Glucose Fast
Get Your Muscles Involved
Muscles are Glucose Burners!
Take a dance class to burn glucose
Zumba has a great program for Baby Boomers or someone who's seriously out of shape. It's called Zumba Gold. I just ordered it so I can continue exercising during the winter in Montana.
You gotta love Zumba!
Eat small, eat often.
No Highs Or Lows: Keep Your Blood Sugar Even
Eat small amounts throughout the day
Depending on your caloric intake you could eat 4-6 meals, of 400-600 calories each. Eat at least every four hours.
Also increase your water. Being chronically dehydrated is hard on the blood, the carrier of not only the blood sugar but also insulin itself.
Get Rid of the Belly Fat
Getting Rid of Belly Fat
Belly Fat, Stress, and Insulin Resistance
Belly fat can increase dramatically under acute and chronic high stress because of the hormone release of cortisol from the adrenals. Exercise helps reduce stress levels as does massage, meditation, yoga, relaxing baths, etc.
The recommended waist measurement for men is less than 40 inches and for women, less than 35 inches.
Dr. Oz on Creating Health
Prevention's Flat Belly Diet
Know the Foods that Lower Blood Sugar
The Power of the Super Food: Chia Seeds
A Chia Seed Recipe for Your Optimal Health
Pour about 1/2 Cup of boiling water over 2 Tablespoons of Chia Seeds and 2 Tablespoons of Hemp Seeds and let sit for 3-4 minutes.
Add 1 teaspoon coconut oil, coconut flakes, raw nuts such as cashews, dried fruit, yogurt and fresh fruit.
Coconut oil is another super food and especially beneficial in losing weight. You can skip this ingredient if you aren't interested in weight loss.
Chia Seeds will not spoil or go bad and last a long time.
Not a coconut fan? No worries put your own favorite dried fruit in the porridge such as blueberries (good for the brain).
Cashews, walnuts, pecans, almonds, are all good in this porridge.
Eat Low Glycemic Foods
Choosing the right foods can significantly lower your blood sugar
Less Than 50
- Artichoke <15
- Asparagus <15
- Avocado < 15
- Broccoli <15
- Cauliflower <15
- Celery <15
- Cucumber <15
- Eggplant <15
- Green beans <15
- Lettuce, all varieties <15
- Low-fat yogurt, artificially sweetened <15
- Peanuts <15
- Peppers, all varieties <15
- Snow peas <15
- Spinach <15
- Canned kidney beans 52
- Kiwifruit 52
- Orange juice, not from concentrate 52
- Banana 53
- Sweet potato 54
- Brown Rice 55
- Linguine 55
- Popcorn 55
- Sweet corn 55
- Muesli 56
- Bagel 72
- Corn chips 72
- Watermelon 72
- Honey 73
- Mashed potatoes 73
- Bread stuffing mix 74
- Cheerios 74
- Cream of Wheat, instant 74
- Graham crackers 74
- Doughnuts 75
- French fries 76
- Frozen waffles 76
- Pretzels 81
- Rice cakes 82
Eat the Right Sweets
Stevia, Agave and Xylitol
Read food labels...many foods have added sugars and corn syrup. The less processed your foods the better to avoid these traps.
There are sweeteners that can be used that don't dramatically increase the blood glucose level. Some have additional health benefits as well.
This ancient herb from Paraguay adds no calories and is thought to help with obesity and blood pressure. It comes in a variety of flavors that can be used to flavor whip cream, coffee and other foods.
Forget tequila...use the syrup made from the same cactus! This sweetener needs to be consumed in between meals to maintain its low glycemic value (not raising the glucose or blood sugar levels). Agave comes in different "flavors" such as light or dark.
Food Combinations that Can Lower Blood Sugar
Fiber and Protein
Which brings us to the first food friend:
Fiber: Eat foods high in fiber including apples, oatmeal, whole, unrefined grains, bulky vegetables, nuts and seeds. Take a digestive aid such as Zypan (made by Standard Process), if your digestive system has a hard time digesting lots of fiber and wants to make gas instead.
Protein: If you just can't resist that Krispy Kreme donut, eat it with a slice of cheese or a hard boiled egg. The protein will slow the break down of the carbohydrates into glucose. Not recommended for cheating every day, but it can help you cheat once in a while!
Digestive and Pancreas Support
Zypan Combines Pancreatin, Pepsin, and Betaine Hydrochloride to Facilitate Healthy Digestion The job of the digestive system is to break down food-proteins, fats, and carbohydrates-into smaller compounds to support the building and nourishing of cells and to provide energy. This process requires enzymatic support from many glands and organs including the stomach and the pancreas. In the absence of thorough digestion and enzymatic action, the cells in our bodies will fail to get all the nutrients provided by the foods we eat. Many people require extra enzymatic support to help them properly digest food. Zypan can help. It is a unique digestive supplement that mimics the phases of healthy digestion.
Avoid Insulin Resistance
Get your cholesterol in right balance and check your thyroid.
Metabolic Syndrome and How It Relates to Your Blood Sugar
A precursor to insulin resistance
High cholesterol (of the bad sort) is part of a group of symptoms that together have been labeled metabolic syndrome. This condition is the precursor to heart disease and a host of other problems including diabetes.
Technically speaking, getting your cholesterol in right balance doesn't really lower your blood sugar levels. It does speak to overall improved health and less likelihood of becoming insulin resistant (which does affect high blood sugar).
Chinese tonic herbs are very beneficial for helping the body to come into balance. Two in particular are "kings" when it comes to health benefits for the body including balancing cholesterol.
Ron Teeguarden's Dietary Supplement Pure Gynostemma, also known as Southern Ginseng and the Miracle Herb , is a quintessential adaptogenic herb. Gynostemma has been shown to have a double-direction activity with regard to weight. Gynostemma can be useful in reducing excessive body fat, when combined with a reasonable exercise program and a healthy diet that modulates caloric intake. Gynostemma accelerates the body's metabolism and helps adjust blood sugar and blood fat levels.
The main ingredient of this tea is the herb gynostemma. If you like tea (and don't like taking capsules) this is an excellent alternative.
Reishi is considered a king of tonic herbs because how it helps so many systems of the body including the immune system and the cardiovascular system. It is great for helping to lower the "bad" cholesterol in the body and balancing blood sugar. For a full description of the benefits of Reishi mushrooms, I highly recommend the Dragon Herbs website.
The Link Between High Blood Sugar and the Thyroid
Your Doctor Won't Tell You This
Get it checked and get the thyroid balanced. Women, as they age, seem to lose more of their thyroid capability.
Super Foods Cinnamon and Salacia
Two amazing plants
Salacia: This aryuvedic herb from India helps normalize blood sugar and insulin levels, and supports healthy blood lipids. Salacia contains two potent alpha-glucosidase inhibitors that may help regulate carbohydrate-metabolic imbalances. Salacia will bring down glucose levels within 20 minutes after taking. It's best to use this super helper as needed versus every day. Salacia can be ordered from Amazon.
Cinnamon: This wonderful tasting spice has been shown to lower fasting blood sugar levels AND balance cholesterol levels. A fabulous two-fer! Cinnamon is recommended at amounts of 1 gram a day and if taken for 40 days will continue to promote benefits for an additional 20 days. One delicious way to take cinnamon is to make tea with cinnamon sticks (boiling 2-3 sticks in 4 cups of water for 20 minutes). Or just add it to oatmeal, smoothies, or cinnamon toast (use whole grain bread such as Ezekiel and one of the recommended sweeteners above). Cinnamon capsules can be be ordered on Amazon.
Super Food Black Cumin Oil
Helps with Type 2 Diabetes
Be sure to get the book that is recommended with this product. Also comes in seeds (thinks smoothies) and oil (also good in smoothies).
Heal Your Pancreas Through Hand Mudras
As suggested by a reader!
Mudras or hand gestures can heal almost any ailment from a simple earache to heart attack to urinary infections and much more such as healing the pancreas. Each description is accompanied with relevant illustration, which makes the matter easy to comprehend. The book is an exceptional source of knowlwedge for beginners and also for experts of Yoga, Reki, and other believers in alternative healing.
Get Informed about Blood Sugar, Metabolic Syndrome and More
Suggested by a reader! Very exciting...
Advice From Others for Lowering Blood Sugar
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If you're not new to the problem of insulin intolerance and high blood sugar, you've probably learned a few tricks of your own. Please share those with us.
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