Did you know that the global prevalence of diabetes has increased from 108 million in 1980 to 422 million in 2014? According to the World Health Organization (WHO), there was an estimate of 1.6 million deaths due to diabetes and high blood sugar in 2016.
A high blood sugar level is one of the most damaging things that can happen inside the body, right next to uncontrolled high blood pressure. And, when those two situations exist at the same time in a person, the result can be devastating. High blood sugar can cause irreversible damage and is a major risk factor for heart disease, stroke, kidney damage, delayed wound healing, peripheral neuropathy, and blindness.
In medical terms, persistently high blood sugar levels are part of an endocrine disorder called type 2 diabetes. It is a serious medical condition in which the body doesn’t respond well to insulin, the hormone responsible for sugar uptake into the cells and lowering blood sugar. This can cause long term disabilities and even death if not controlled properly.
To reverse high blood sugar levels, rigorous natural control is required. There are multiple natural remedies for type 2 diabetes. Diabetic medications and insulin, when used in type 2 diabetes can often make the condition worse. In order to have the best chance of recovering from diabetes, it is necessary to adjust lifestyle habits such as nutrition and physical activity long term.
REDUCE BLOOD SUGAR NATURALLY Here are my top 12 most effective natural methods to keep your blood sugar under control so you can recover from type two diabetes:
1. WALKING AND WEIGHT LIFTING
Since the beginning of time, walking has been considered a simple and effective way to improve your physical and mental health. Brisk walking can sufficiently get your heart pumping and reduce high blood sugar levels. It is one of the best natural ways to combat obesity and is one of the many natural remedies for type 2 diabetes.
Consider making it a daily routine to walk for at least 30 minutes to one hour. American Heart Association recommends around 150 minutes of moderate exercise, such as walking, per week or 75 minutes of vigorous exercise.
Walking by itself will not give you the best results if you don’t have good muscle mass. Lifting weights and doing challenging resistance exercises help build muscle. Muscle uses a lot of sugar even when you are not working out. The more muscle you have, the lower your blood sugar will be.
Besides blood glucose levels within normal limits and aiding in weight loss, daily exercise can also help relieve stress. Stress can be in the form of anxiety, depression, moodiness, etc., and it can be naturally prevented or treated by a healthy, brisk walk in the park or so.
2. EAT MORE PROTEIN
Protein is the building block of our entire body. Consuming more protein every day in your diet can significantly help lower blood sugar levels.
Moreover, people with type 2 diabetes are advised to eat protein such as chicken, turkey, and oily fish.
In general, high protein diets have a considerable impact on your blood sugar levels by keeping your insulin levels lowered in the blood. This is a natural remedy for type 2 diabetes and helps with weight loss.
Having plant-based sources of protein such as lentils, chickpeas and nuts can also help keep blood sugar levels in check. However, this protein strategy only works if the protein is either by itself or paired with low carbohydrate vegetables. Protein eaten along with starchy or high sugar foods may still result in high blood sugar.
3. CUT OUT JUICES AND SODAS
Juices and sodas are concentrated with extremely unhealthy quantities of refined sugar which is toxic for your body. The sugar in these drinks can cause a rise in the level of insulin which will enable the conversion of glucose into fatty tissue; hence, leading to worsening diabetes.
In order to naturally reduce your blood sugar levels, avoiding carbonated, sugary, fizzy drinks and juices is a must. It is considered a highly beneficial type 2 diabetes natural treatment. Cut out sodas and juices for one month and you will notice a drastic change in your daily blood sugar levels.
4. AVOID CANDY AND DESSERTS
Just like sodas, candy and desserts are made with severely high amounts of sugar. Eating sugar-loaded desserts and candies can lead to rapid weight gain and obesity, which is already a major risk factor for developing early-onset diabetes.
By limiting or completely avoiding your dessert intake, you prevent high insulin spikes in your blood. This ultimately helps in naturally keeping your blood sugar levels within limits. It is a potent natural cure for type 2 diabetes.
5. DRINK MOSTLY WATER
As 70% of our body is made up of water, the advantages of drinking sufficient amounts of water daily are unlimited. Water is the single best, irreplaceable blessing in life which is remarkably essential for the proper functioning of all body systems.
People with type 2 diabetes, in general, require more water intake than people with normal blood sugar. In the state of dehydration, more sugar concentrates in the blood. By drinking more water, the blood is diluted, and this lowers blood sugar levels.
A study on Low Water Intake and Risk for New-Onset Hyperglycemia Ronan Roussel from 2011 revealed that with increased water intake, one can prevent or delay hyperglycemia and subsequent diabetes. This is one of the most efficiently proven natural remedies for type 2 diabetes.
Prevent and treat high blood sugar levels by drinking plenty of water daily. On average, you should consume at least 70 ounces of water per day to keep your bodily systems running efficiently and to keep your blood sugar in control. If you exercise, increase the amount of water intake even more as you lose a lot of water through sweat, urine and the process of evaporation.
6. GET MORE SLEEP
Recent studies have emphasized greatly on the importance of sleep and how it has a very deep impact on our blood sugar levels.
A lack of good sleep can cause a hormonal imbalance, which puts copious amounts of stress on your body, leading to high blood sugar levels. Reduced sleep leads to higher sugar cravings, which in turn causes obesity.
Scientific studies have directly linked reduced sleep to obesity. One such study highlighted that restricted sleep causes an increase in Ghrelin (the hormone responsible for promoting hunger) and a decrease in Leptin (the hormone which contributes to satiety perception).
With such hormonal imbalance, weight gain is inevitable. This shows how crucial it is to provide your body with adequate, peaceful, resting and sleep time. National Sleep Foundation recommends 7-9 hours for adults aged 18-64 and 7-8 hours for above 65 years of age. Anything less than this can cause weight gain and high blood sugar levels.
7. DE-STRESS – STRESS CAUSES SUGAR CRAVINGS
In response to stress, our body tends to release a surge of stress-related hormones such as cortisol and adrenaline into the bloodstream. These hormones have a direct effect on the body and cause the breakdown of glycogen to glucose in the liver.
High blood pressure, type 2 diabetes, high cholesterol levels are associated directly with the level of stress your body endures. When there is high oxidative stress on your body, it leads to obesity, which further worsens your mental and physical health.
Stress-related sugar cravings are also very commonly experienced. Avoiding stressful triggers, practising breathing and relaxation exercises, practicing conditioned response training can significantly help you in dealing with stress naturally. Once you can de-stress yourself easily, you will be able to keep your blood sugars under control.
8. CHECK BLOOD SUGAR REGULARLY
Of course, regular blood sugar monitoring is important to track and record your progress. By keeping a thorough record of your blood sugar levels, you can improve your control.
Nowadays, digital blood sugar meters are easily available at pharmacies. With a simple prick, you can find out your blood sugar levels during any time of the day. Measuring and recording it once daily in the morning is advised until you receive consistently normal readings, after which, less frequent measurements are warranted. This will enable you to keep your diabetic journey in control and help you with your type 2 diabetes natural treatment.
9. GET AN ACCOUNTABILITY COACH
A smart way to keep yourself motivated and on the right health and fitness tracking would be to get yourself an accountability coach. They help you with your fitness goals, physically and mentally.
A good accountability coach will guide you with the correct meal plans suited to your body’s requirements and will keep you in line with your physical and mental health goals. They also help keep you encouraged, and this can greatly improve the chances of successfully keeping your sugar levels under control.
10. AVOID STARCHES SUCH AS CORN, RICE, WHEAT, AND OATS
Heavy, complex, starchy carbohydrates contain substantial amounts of sugar in them. These include bread, pasta, rice, corn, sweet peas, and starchy vegetables like potatoes, etc. All these food items have a high Glycemic Index (GI). The higher the GI of a food, the more it causes an insulin spike.
By avoiding starch loaded carbohydrates, your body’s insulin levels will not increase, and glucose will not be converted to fatty tissue.
Diet plays a major role in the management of high blood sugar naturally and by reducing the amount of sugar in your meals, one can abundantly reduce their blood sugar levels. This is a superb natural cure for type 2 diabetes.
11. EAT MORE FAT
The majority of diets successfully aimed at lowering blood sugar suggest a high intake of fats, provided you keep the carbohydrate intake very low. These fats include healthy oils like olive oil, coconut oil and real butter.
Not only do fats keep a person full and reduce cravings for junk food, but they also help with reducing insulin resistance as fats do not spike blood insulin levels as carbohydrates do. Even too much protein can cause an insulin spike, but fats are wonderful in helping keep your insulin levels on the lower side. This is the basis of many diets now, such as the Ketogenic diet. It helps keep your blood sugar levels within limits.
12. BUILD MUSCLE – MUSCLE BURNS SUGAR
Aim for a higher muscle to fat body ratio. Muscle building is recommended as after intense workouts, even as you sleep, the muscles in your body keep burning off excessive sugar. The leaner muscle you build, the more glucose your body burns.
By consuming a high amount of protein and doing weight lifting/ resistance exercises regularly, you can increase your muscle mass and that immensely helps with lowering blood sugar naturally. It is one of the wonderful indirect natural remedies for type 2 diabetes.
Making long term lifestyle changes on your own can be difficult. The 100% natural 16-week Diabetes Recovery program was created to help people with type 2 diabetes in a strategic way that helps them take the right steps in the right order. This program provides all the support and tools needed for type 2 diabetes recovery in as little as 16 weeks.
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