According to the CDC in the United States, more than 37 million adults have diabetes and 1 in 5 are unaware that they have it.
In addition, 96 million adults in the United States (or more than one-third of the population) have prediabetes, and more than 80% of them do not know they have it.
Keeping blood sugar under control is important for everyone, not just those living with diabetes.
What are the consequences of high blood sugar?
Excess blood sugar is a silent killer.
Over time, high blood sugar levels can lead to severe conditions such as atherosclerosis, which in turn can lead to heart attacks, strokes and poor circulation in extremities.
Incidentally, diabetes is now the third leading cause of death in the United States, rising from seventh in just a few years. This reflects a public health crisis that is growing at an alarming rate.
What can you do to prevent or reverse this trend? Here are nine effective strategies to lower blood sugar naturally:
1. Hydrate adequately:
Drinking enough water is essential. Studies say that those who drink enough water regularly have a lower risk of developing high blood sugar levels. They also have a lower risk of premature death from cardiovascular disease.
For example, people who drink less than two glasses of water a day are more likely to develop abnormally high blood sugar levels.
Water not only helps lower blood sugar, but it also helps your kidneys eliminate excess sugar through urine.
2. Increase your physical activity:
Regular exercise is your powerful ally. It helps you lose weight, lower blood sugar levels and increase insulin sensitivity. Combine aerobic exercise with resistance training to maximize the benefits of exercise.
3. Switch to whole grains and other beneficial foods:
Incorporating whole grains into your diet is key to keeping your blood sugar levels stable, thanks to their high fiber content that helps moderate glucose absorption.
Prominent examples of whole grains include quinoa, bulgur wheat, brown rice, barley and whole oats. In addition to grains, other foods can help improve insulin response and lower blood sugar:
- Salmon and other omega-3 rich fish: These are not only good for the heart, but also reduce inflammation and help regulate lipids and blood glucose.
- Extra virgin olive oil: Rich in monounsaturated fats and antioxidants, it is ideal for protecting against diabetes and improving glycemic control.
- Eggs: Provide high quality protein that can help in the regulation of blood sugar, especially if consumed at breakfast.
- Garlic: Known for its beneficial effects on blood pressure and cholesterol, garlic can also help moderate blood sugar levels.
Including these foods in your diet will not only help regulate sugar levels, but will also bring overall health benefits.
4. Limit alcohol:
Excessive alcohol consumption can damage your liver and pancreas, vital organs for insulin regulation. Moderating alcohol is a crucial step in keeping your metabolism in balance.
5. Controls cholesterol and blood pressure:
Keep these indicators within healthy ranges to prevent further complications. A recent study indicates that people with type 2 diabetes who keep their blood pressure, A1C levels and cholesterol levels under control can significantly reduce their risk of serious cardiovascular complications, such as heart attacks and strokes, by more than 30%.
6. Quit smoking:
Smoking triples the risk of developing diabetes. If you smoke, seeking help to quit is one of the best steps you can take to protect your health.
7. Regularly monitor your blood sugar levels:
The American Diabetes Association recommends regular blood glucose checks, especially for people over the age of 45 or who are overweight, as these factors significantly increase the risk of developing type 2 diabetes. Frequent and careful monitoring can help you adjust your diet and physical activities more effectively, facilitating optimal control of your blood sugar levels.
8. Recognizes warning signs:
High blood sugar can cause a variety of symptoms, including:
Frequent urination: needing to urinate more often than usual.
Intense thirst: experiencing a constant and exceptional thirst.
Fatigue: feeling tired or weak on a regular basis.
Dry mouth: noticing a persistent lack of moisture in the mouth.
Blurred vision: difficulties in visual clarity that are unusual.
Recurrent infections: experiencing frequent infections, such as urinary or skin infections
Constant hunger: having a frequent appetite, even shortly after eating.
9. Take a good supplement:
Integrating natural supplements into your routine can be an effective strategy for lowering blood sugar. One of the most prominent is Irvingia Gabonensis (IGOB131®)a seed extract that has been shown to reduce the risks associated with high blood sugar levels.
IGOB131® is a patented natural extract of Irvingia Gabonensis or African mango that is clinically proven to restore and maintain the metabolic balance that is essential for healthy body weight and composition. This medicinal plant has unique bioactive properties that modulate hormones related to insulin sensitivity, appetite, and energy metabolism. Go to click here to learn more. to learn more.
In conclusion, taking control of your blood sugar level is an essential step toward a healthy future. With these practical strategies, you can reduce your risk of diabetes and significantly improve your quality of life. Don’t wait for symptoms; start today because it can change the course of your life.
Are you ready to take control of your health? Start today with simple but effective changes. Subscribe to our health newsletter for more tips and guides on how to live a healthier life.
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REFERENCES:
https://diabetes.org/food-nutrition/eating-healthy/why-drink-more-water
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/
https://penntoday.upenn.edu/news/diabetes-accounts-more-us-deaths-previously-thought-penn-bu-study-shows
https://health.clevelandclinic.org/2014/03/key-strategies-for-preventing-diabetes/
https://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/
https://www.webmd.com/diabetes/type-2-diabetes-guide/reversing-type-2-diabetes#1
https://link.springer.com/article/10.1007/s00125-022-05857-5
https://diabetes.org/about-diabetes/complications/cardiovascular-disease