Infographic from Frutarom
A study on 140,000 people showed that those who eat a Mediterranean diet – plant-based diet, including beans, fruits, vegetables, and nuts – have lower chances of developing diabetes. The fiber and phytonutrients found in plants help to control blood sugar. Big swings in blood sugar can make you feel very ill. By making very simple changes to your lifestyle, you will have better blood sugar control. Here are several ways that you can maintain your blood sugar level:
Take daily walks
The body produce excess cortisol, when you are stressed, to help you run away from threats. You need to burn off this cortisol by exercising. No matter how busy your day is, make sure that you make time for a 30-minute walk. Strengthening your muscles will make them a lot more receptive to insulin, which will help them to use more glucose. If your day is extremely busy, wake up earlier than usual and take a walk before hitting the shower.
Eat several small meals
Who said that you must eat three square meals a day to be healthy? You should try eating small helpings of food throughout the day. This will help your body to avoid the ups and downs that come with starving and stuffing yourself.
Sprinkle some cinnamon on your skim-milk cottage cheese or high-fiber breakfast. It will help in making insulin more effective and stimulate the manufacture of those enzymes that burn up glucose.
Increase fiber in your diet
The more fiber you consume, the slower carbohydrates in your system will be digested, giving glucose more time to move into your bloodstream. This will help in preventing blood sugar spikes. Moreover, you may end up losing a few pounds: fiber will fill you up without filling you out, as it is not absorbed.
Even if you are overweight, the consumption of dairy foods can lower your risk of insulin resistance due to enzymes and proteins found in milk, which slow the conversion of food sugar to blood sugar. Just one cup of milk per day can reduce your insulin resistance by 20%.
According to a study, consuming half a grapefruit with each meal for twelve weeks will not only help you lose an average of 3.6 pounds, but also reduce your glucose and insulin levels after each meal.
Whether it is meditating in a quiet room for ten minutes, deep breathing, or progressive muscle relaxation, you should try relaxation exercises at least once a day; they might have a significant impact on your blood sugar. High stress levels usually result in high blood sugar. Stress also causes weight gain because it releases cortisol, which spikes blood sugar.
There is a lot of evidence showing that less than 6 hours of sleep affects your blood sugar levels, increasing your insulin resistance. Too much sleep, on the other hand, is not good for your body. Make sure that you strike a good balance between rest and your daily activities.
Losing weight can really help in maintaining your blood sugar levels. You do not have to lose much weight; losing 8 pounds in a year will be enough.
If your blood sugar is higher than normal, you should take supplements that help in controlling blood sugar. The best supplement options include gymnema sylvestre and Green coffee extract. Studies also show that taking chromium picolinate daily increases glucose control and insulin sensitivity in people with type 2 diabetes.
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