Sugar is in everything from ice cream to ketchup to salad dressing! It is no wonder that much of society is addicted to this drug-like substance full of empty calories.
Sadly, the ill effects of sugar are associated with systemic inflammation which has led to obesity, diabetes, heart disease and a multitude of other western diseases.
Blood Sugar and Its Implications
Our blood contains glucose, a form of sugar. Too much glucose in the blood is called diabetes.
Insulin comes to the rescue when we eat sugar in any form. It is excreted by the pancreas and signals cells to uptake glucose for future use. If we do not have enough insulin or our cells have become insulin resistant, the amount of glucose in our blood steadily creeps upwards. Glucose levels are closely regulated by complex processes which involve the small intestine, liver and pancreas.
Our body is a well-oiled machine, until it isn’t.
Get Off the Blood Sugar Roller Coaster
A graph of regulated blood sugar should look like a gentle up and down curve with no drastic highs and lows. If you track it and it looks like a roller coaster, it is time to troubleshoot. There are many simple ways to lower blood sugar and get your body in optimal working condition.
We can help you step off the roller coaster.
11 Ways to Lower Blood Sugar Naturally
- Intermittent Fasting prevents and reverses insulin resistance and reduces blood glucose levels. There are multiple ways to take advantage of intermittent fasting and all of them have been shown to lower blood sugar levels. Time restricted eating is a form of intermittent fasting, and in this scenario one eats within certain hours of the day. We recommend the Sunshine Schedule. You can eat one meal or three, but they are condensed into a shorter time period. See our graphic at the end of this document.
If you would like to know how what you are eating and when you are eating it affects your glucose levels consider Keto mojo – http://bit.ly/2Ky1XFk , This is a great tool for checking blood sugar as well as ketones.
- Hydration is an effective way to control blood sugar. Water essentially dilutes the glucose and allows us to flush it out of the body. Make sure you are drinking clean water with minerals such as the water from our Pristine Hydro water filter.
- Coffee intake may lower your risk of getting type 2 Diabetes. Interestingly and fortunately for coffee lovers, drinking coffee on a regular basis has been shown to reduce blood glucose levels. High quality coffee is teeming with polyphenols (antioxidants), and a diet rich in antioxidants lowers blood sugar. Caffeine has its own role. It can improve insulin sensitivity, allowing cells to remove the sugar out of the blood leading to overall lower blood sugar. Be sure you are only drinking organic coffee free from mold, pesticides and other toxins. Cardiology Coffee is not only the healthiest you can buy but also the tastiest!
- Reduce Stress – Stress often causes the blood sugar to climb. In a stressed state the body enters a sympathetic mode. Although the mind knows you are not running from imminent danger, the body does not. So the body needs to make sure it has energy readily available, and hormones are released that raise blood sugar. Yoga and meditation both work to lower blood sugar as does walking in nature and deep breathing.
- Exercise increases insulin sensitivity. As your body burns energy it burns glucose and over time this leads to lower blood sugar. High intensity exercise or HIE improves blood glucose levels. Whether you are walking, strength training or doing short bursts of activity, just keep moving.
- Fiber slows the absorption of glucose and reduces the incidence of diabetes. Fiber also contributes to a healthy microbiome which also impacts the body’s ability to regulate blood sugar. Eat your veggies!
- Apple Cider Vinegar – 2 tablespoons of apple cider vinegar (ACV) before bed has been shown to reduce morning fasting blood glucose. ACV also improves insulin function by as much as 30% after meals. ACV also assists in digestion. In addition, we recommend Digest which helps your system to digest proteins, carbohydrates and fats allowing your body to use them efficiently and supporting blood sugar regulation.
- Nutrient Dense Diet – Eating a paleo diet containing plenty of organic vegetables and grass fed meat will help to lower your blood sugar and maintain healthy levels. Avoid processed and high sugar foods. Glucobalance is a supplement we recommend that is specifically formulated to maintain healthy blood sugar levels and is a beneficial addition to a nutrient dense diet.
- Sleep – Better sleep, better blood sugar control. Lack of sleep increases your risk for diabetes. Poor sleep reduces the ability of insulin to regulate blood sugar due to an increase in fatty acids in the blood. Sleep deprivation can cause you to eat up to 350 extra calories per day! Follow this schedule as closely as possible: go to bed at sundown, get up with the sun.
- Sunshine is important in controlling blood sugar as it allows the body to produce vitamin D. Vitamin D helps with metabolic control. Studies show that lower D levels have been tied to higher glucose levels. The best way to increase Vitamin D is through the sun. The next best option is the Sperti vitamin D lamp.
- Spices – The compounds in garlic may help reduce blood sugar by improving insulin sensitivity and secretion. In addition, cinnamon, ginger, turmeric, and fenugreek all have the potential to lower blood sugar. Tip: carry fenugreek seeds with you and chew on a few after meals. They curb cravings and freshen the breath! Berberine is a compound proven to promote healthy blood sugar and cholesterol levels and to control inflammation.
If blood sugar regulation is something you struggle with, make an appointment with a health coach.