The fact is that …
High blood sugar (glucose) in the blood should not be taken as a regular thing. Short term, maybe it’s not anything serious, but persistent hyperglycemia can easily lead to nerve, organ damage, high blood pressure, and many other problems. Fortunately, there are ways to avoid this diagnose.
Some useful tips to decrease glucose in the blood.
1. EAT MORE FOOD RICH WITH FIBER
The advantage of fiber is not only that it does not contain any calories, but also slows the absorption of sugars and gradually releases glucose into the blood.
Also, fiber can reduce the feeling of hunger, that can prevent the overeating yourself.
HOW MUCH OF FIBRE INTAKE DAILY?
Fiber daily intake depends on your gender – man or woman so approximate doses:
- 25g for woman a day
- 40g for man a day
TYPES OF FIBRE IN FOOD
There are 2 types of fiber – insoluble and soluble.
Insoluble fiber is beneficial for digestion, while soluble fiber has a beneficial effect on the reduction of cholesterol and glucose in the blood.
You should focus on both.
FOOD RICH WITH FIBRE
Insoluble fiber can be found for example in this type of food:
- wholegrain bread and rolls
- wholegrain pasta and rice
Excellent sources of soluble fiber are considered to be:
- oat flakes
2. START TO USE APPLE VINEGAR
Apple vinegar comes with several benefits for your health. Reducing high blood sugar with apple vinegar works by suppressing glucose production in the liver, but it also helps to improve insulin sensitivity and lower high blood insulin levels.
Be careful, however, because if you overdose apple vinegar, too low peak of potassium level may happen.
You should limit the amount to 2 to 4 soupspoons of apple vinegar per day. Apple vinegar is also an excellent base for drinks or add it to salads. Apple vinegar should not be drunk concentrated, either add it to the dish or dilute it with water. If you suffer from type 1 diabetes, avoid using apple vinegar.
3. GIVE A TRY TO EAT MORE CHROME AND CINNAMON
It has been proven earlier that cinnamon and chrome have many advantages for diabetics, including improving insulin sensitivity and lowering blood glucose levels.
Cinnamon has a similar effect as fiber and thus slows the absorption of carbohydrates during digestion, and thus prevents rapid fluctuations in sugar levels after a meal. However, the amount should be reduced to one teaspoon per day.
Chromium plays a vital role in insulin function, and its deficiency can cause carbohydrate intolerance. Although not all of the tests have shown its effectiveness and the results are different, some studies have found to enhance the effects of insulin, which has led to a decrease of glucose in the blood.
Chromium can also be taken as a nutritional supplement, but first, you should focus on foods that contain them.
Food with increased chromium content is for example:
- Brown rice
4. SILYBUM MARIANUM (SILYMARIN)
Silybum marianum is a herb containing Sylimarin, which has shown positive effects on the reduction of inflammatory processes in the body, as well as improving blood sugar.
It is also used as a herb for the body detoxification and the liver. In one study, significant reductions in high glucose levels in the fasted state and the mean HbA1c level have been demonstrated in patients. Silybum may be available in various forms, and not all contain the same amount of Silymarin.
Silymarin is a useful substance not only for people with diabetes but also for people with liver problems or as a great aid to improving the body’s detoxification, for example, if you get used to drinking alcohol more often.
5. START REGULAR PHYSICAL ACTIVITY
You may say that lifting heavy dumbbells – that’s not your cup of tea. The good news is that you do not even have to. Just find the activity you like more.
It can be anything. It is crucial that you move regularly, at least 30 minutes a day and 3 times a week. The motion leads to an improvement in insulin sensitivity and thus to better use of glucose. Much more glucose, due to regular physical activity, gets into the cells, so less of them stay in the blood. Besides the positive effect of reducing blood glucose itself, the exercise will also help in burning fat. The fact is that fat is thus increasing the toxicity of the organism and decreasing insulin sensitivity. If insulin sensitivity is low, glucose is not used effectively for energy, and it remains in the blood more it would be considered healthy
If you suffer from high glycemia, try some of the tips above, and your body will definitely be your happy buddy.