High blood sugar levels will increase your risk of insulin sensitivity; this is the precursor to type 2 diabetes. Of course, that is just the tip of the iceberg. Once you develop type 2 diabetes, you’ll be at higher risk of a wide array of diseases, such as heart disease, some types of cancer, and even Parkinson’s.
If you’re thinking this is not something that affects you then think again. In the US alone diabetes is estimated to affect more than 100 million adults. As of 2015, nearly 10% of the population has diabetes.
The Onset Of Diabetes: Blood Sugar
Type 2 diabetes happens when your blood sugar levels are elevated for a long period of time. This results in your body not being able to use the insulin your pancreas produces properly, you may also not produce enough insulin.
Insulin is essential for transforming blood sugar into energy the cells can use. If your body is not able to do this you’re likely to see the following symptoms:
- Increased levels of thirst
- Desire to urinate more often
- Headaches
- Blurred vision
- Tiredness
This is the time to contact your doctor. Once you both have a game plan, it’s time to move forward with arming yourself with the proper medical supplies. Suppliers like US MED offer diabetes supplies like test strips and CGM Devices all in place. If you think you have prediabetes or the onset of type 2 diabetes, it’s important to see a health professional and take steps to lower your blood sugar levels.
Here are 10 ways you can do this naturally:
1. Exercise
Exercise is important for your body as it can improve your general health, help to ward off many age-related diseases and even improve your emotional health.
Of course, exercise also burns energy, helping to reduce your blood sugar levels. You should aim for 30 minutes of exercise 5 times a week, or even consider adding high-intensity exercise into your routine.
2. Lose Weight
If you’re overweight then you have excess fat on your body. Unfortunately, fat cells attract more fat, encouraging your body to simply store glucose, instead of converting it to energy. This will decrease your body’s ability to use insulin, increasing the chances of pre-diabetes becoming type 2 diabetes.
Research shows that losing as little as 5-10% of your body weight can reduce the risk of developing type 2 diabetes by as much as 58%.
3. Consider Your Diet
You are what you eat. If you eat a lot of processed and junk food you’re likely to encounter health problems later in life. You need to focus on consuming natural, whole foods, which is anything that isn’t processed. You can also aim for a low carb/high protein diet.
Carbs are necessary to provide energy to your muscles and organs. But, you don’t need too many of them, reducing your carb intake and increasing protein will help to lower blood sugar and reduce the risk of type 2 diabetes.
Read More: 4 Easy Tips to Eat Healthy on Vacation
4. Drink
Water is essential for every cell of your body, it allows them to function correctly and even carries toxins away. When your insulin is working properly your blood sugar levels go up, this tells the kidneys to push more waste out of the body, in an effort to lower them.
The result is dehydration, which actually increases your blood sugar levels! Drink approximately 8 glasses of water a day to help prevent this issue from occurring.
5. Sleep Well
When you sleep your body balances your hormones and repairs itself. Unfortunately, if you don’t get enough sleep, or you get too much, your body’s ability to regulate hormone levels and blood sugar is reduced.
In short insulin production is reduced, cortisol is increased and the glucose will build up in your blood! To avoid this, aim for between 6-8 hours every night.
6. Stop Smoking
Cigarettes contain nicotine which actually increases your body’s resistance to insulin. This will result in an inability to deal with glucose arriving in your body, ensuring your blood glucose levels rise.
Of course, smoking has also been linked with an array of other health issues.
7. Reduce Your Stress Levels
We live in a fast-paced digital world where instant gratification is becoming the norm. Unfortunately, this means that many people are stressed most of the time trying to deliver the required goods. When you’re stressed your body releases the hormone cortisol.
This prepares your body for fight or flight, but it also stops the production of many other compounds in your body, such as insulin. Reducing your stress levels will help you to produce more insulin and maintain blood sugar levels.
8. Supplement
Supplements should never be taken as a replacement for a healthy diet. But, supplements like ginseng, fenugreek, and vitamin D have been shown to lower blood glucose levels.
Read More: Benefits Of 32 Best Vitamins and Supplements Explained
9. Portion Size
One of the simplest changes you can make is to shrink your portion size at meal times. This is a great way to reduce calorie intake and help you lose weight.
The fact that you’re not eating as much will also help to prevent the blood sugar spikes that cause your body so many issues, especially when dealing with prediabetes or type 2 diabetes.
10. Regular Testing
It is essential that you regularly test your blood sugar levels. Not only will this tell you if your glucose levels are too high, but it will also help you to see if the steps you’re taking are having any effect or not.
There is no cure for diabetes, that’s why you need to act now to lower your blood sugar levels and reduce the risk of developing type 2 diabetes.
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