Thursday, June 1, 2017

Natural Ways to Reduce Blood Sugar Levels and Prevent Diabetes

Prediabetes is a state with no clear indications which is regularly a harbinger of type 2 diabetes. Namely, this means that the levels of sugar in the blood are higher than the favored and normal amount, but not that high to be diagnosed with diabetes.

Prediabetes Indicators

  • HDL (good cholesterol) – lower than 50 mg/dL (for women), 40 mg/dL (for men)
  • A1C (average blood glucose for the last 2-3 months) – higher than 5.5
  • Triglycerides – higher than 150mg/dL
  • Blood Pressure – higher than 130/85 mmHg
  • Fasting Blood Sugar – higher than 85 mg/dL
  • Body Mass Index (BMI) – higher than 26

Nowadays, frequently due to the consumption of unhealthy food, more and more people over the age of 20 have prediabetes. By treating it, several health issues can be stopped, including type 2 diabetes, heart issues, blood vessels issues, kidney issues, and also some problems with eyes.

Therefore, it is of great significance to decrease the sugar levels in the blood so that prediabetes and diabetes can be prevented. Here are the best six completely natural ways to lessen blood sugar and reduce the risk of developing type 2 diabetes:

Natural Ways to Reduce Blood Sugar Levels and Prevent Diabetes

1. Apple Cider Vinegar

Apple cider vinegar is beneficial for reducing post-meal blood sugar levels and fasting. However, since its taste is bitter, you can mix 2 teaspoons in a glass of water and drink it or add it in salads, so that it is more tasteful.

2. High-Fiber Foods

You can control the blood sugar levels and keep them steady by devouring more high-fiber foods. The fibers in these foods will also help you reduce insulin resistance, and thus decrease the risk of diabetes. The favored amount of fiber is 25 – 30 grams daily, from fresh and unprocessed food.

3. Chromium- Rich Foods

Chromium is of high importance for cell and insulin function. The low levels of chromium can impede the healthy glucose metabolism. For this reason, make sure you intake enough chromium from foods like barley, broccoli, tomatoes, and oats.

4. Get Enough Sleep

Getting enough sleep is very beneficial in preventing diabetes since the lack of sleep can cause less effective insulin usage. Therefore, make sure that you get the preferable hours of sleep, at least 7 to 9 hours. Furthermore, when sleep deprived people usually make bad choices regarding food which leads to imbalanced levels of energy.

5. Exercise

Even very short exercises might be helpful for insulin resistance, which is a prediabetes marker. Insulin sensitivity can be increased by a remarkable 28% by exercising only 30 minutes a week, that is three times a week for 10 minutes.

6. Avoid Unhealthy Drinks

Unhealthy drinks like sodas, ‘designer’ coffees, most juices, and energy drinks are rich in simple carbohydrates which can increase blood sugar levels. Instead, choose green tea. It protects many organs from being damaged by high blood sugar levels, stimulates weight loss, and improves the metabolic rate.