Blood glucose, commonly known as blood sugar, is a crucial source on energy for the body and plays a critical role in the functioning of our organ systems. Maintaining adequate glucose levels is essential for overall health, especially for people who suffer from diabetes or are at risk of developing it. Bellow, we will explore some natural methods and daily practices that can help manage and maintain good blood glucose levels.
Balanced diet
Diet plays a crucial role in blood glucose management. A healthier diet is associated with less pronounced metabolic disturbance and greater genetic richness and diversity in the intestinal microflora. We can include foods with a low glycemic index, which are digested and absorbed slowly, can help prevent glucose spikes. Some examples are:
- Non-starchy vegetables: Spinach, carrots and tomatoes are excellent choices.
- Whole grains: Choose for whole-grain bread, brown rice and oatmeal instead of their refined counterparts.
- Legumes: Beans, lentils and chickpeas are rick in fiber and protein.
It is also important to moderate consumption of refined carbohydrates and simple sugars, such as those in soft drinks, sweets and desserts.
Staying active
Regular exercise is another key factor in blood glucose control.
Physical activity helps muscles use glucose more efficiently.
Some recommendations:
- Aerobic exercise: Such as walking, running or swimming for at least 2,5 hours per week.
- Resistance training: Such as weight lifting or yoga, at least twice a week.
It is vital to find an exercise routine you enjoy to maintain consistency in your physical activity
Regular monitoring
Although is not a method of controlling glucose, monitoring your levels of glucose allows you to understand how your body reacts to different foods, activities and stressors. This is especially crucial for those with diabetes.
Adequate hydration
Water helps eliminate excess glucose through urine and promotes better metabolic function. Staying well hydrated is a simple but effective strategy for controlling glucose levels.
Stress management
Stress can affect blood glucose levels. Practices such as meditation, yoga or even simple breathing techniques can help manage stress effectively.
Adequate sleep
Lack of sleep can interfere with the body’s ability to regulate glucose and can increase insulin resistance. Making sure you get 7-8 hours of good quality sleep each night is crucial.
Supplements and herbs
Some supplements and herbs can help in blood glucose management, although they should always be used under medical supervisor. For example:
- Probiotics: There are evidences that probiotics may be beneficial for blood glucose control, especially in patients with type 2 diabetes. In addition, it has been proven that probiotics may increase insulin sensitivity, better metabolize dietary carbohydrates, decrease glucotoxicity, and reduce glycosylated hemoglobin levels in people with diabetes.
- Cinnamon: Has been shown to improve glucose control in some studies
- Apple cider vinegar: May have a beneficial effect on insulin and glucose levels after meals
Conclusion
Maintaining a good blood glucose level is vital to the overall health and well-being. Implementing these natural methods can help significantly improve blood glucose control, but it is always advisable to consult with a health professional before making significant changes to the diet or exercise routine, especially if you have pre-existing medical conditions.
References:
https://pubmed.ncbi.nlm.nih.gov/26590418/ - Personalized Nutrition by Prediction of Glycemic Responses
https://pubmed.ncbi.nlm.nih.gov/35299968/ - Adjuvant Probiotics of Lactobacillus salivarius subsp. salicinius AP-32, L.johnsonii MH-68, and Bifidobacterium animalis subsp. lactis CP-9 Attenuate Glycemic Levels and Inflamatory Cytokines in Patients With Type 1 Diabetes Mellitus