Blood Sugar Support
The start of a new year is a special time to focus on and to set new healthy lifestyle changes. For many of us, this includes optimizing our health through diet. A well-balanced diet provides us with the energy to feel our best and maintain good health.
The main fuel source our body uses for energy is sugar. Sugar is carried in our blood to our cells and is, thus, referred to as blood sugar, or glucose. Maintaining your blood glucose within certain ranges can prevent certain health conditions. Consuming processed carbohydrates, physical inactivity, physical and emotional stress, and infections can all increase blood sugar.
Healthy Ranges
The American Diabetes Association (ADA) recommends blood glucose levels be between 80-130 mg/dl prior to a meal, and below 180 mg/dl 2 hours after eating. It is also recommended that fasting blood sugar be below 100 mg/dl.
Many people track their blood sugar using a glucose meter or continuous glucose monitor. Another way to monitor glucose is through a Hemoglobin A1c test. Hemoglobin A1c is a biomarker that, when measured, can give you your average blood sugar over the past 3 months. The ADA recommends a Hemoglobin A1c less than 7%.
Talk to your health care provider to see if tracking your blood glucose and/or if a Hemoglobin A1c test is indicated for you.
Ways to Lower Blood Sugar
Eat a consistent diet rich in fruits, vegetables, whole grains, and lean proteins.
Consider tracking your daily carbohydrate intake using apps such as MyFitnessPal or Cronometer
Take part in daily physical activity.
This can include aerobic exercise such as walking, jogging, hiking, swimming, cycling, and high-intensity interval training.
Resistance training, or weight training, is just as important as aerobic exercise; this type of exercise includes using free weights, weight machines, or calisthenics to engage muscles group.
Talk to your doctor before starting any exercise program.
Get at least 8 hours of peaceful sleep, and manage your stress.
Stress is something we all experience and each of us cope with stress differently. Find what works best for you. Some examples include meditation, humor, spirituality, exercise, hobbies, being in nature, support groups, traveling, and counseling.
Nutrients for Blood Sugar Support
Omega 3 Essential Oils
There are many different types of oils used in supplements including omega-9, omega-6, and omega-3. Omega 3 essential oils contain both EPA and DHA and are considered the most important to help lower triglycerides, LDL, and cholesterol. They also help to reduce insulin resistance. Food sources of omega 3's include fatty, cold-water fish, walnuts, chia, and flax seeds.
Berberine
Berberine is an alkaloid present in plants such as turmeric, Oregon grape, and goldenseal. Berberine promotes the uptake of glucose, therefore, lowering blood glucose levels and reducing insulin resistance. It is also a potent antioxidant and helps to maintain healthy cholesterol levels. However, due to its safety profile, it is recommended to consult with your doctor before starting any product containing Berberine.
Chromium
Chromium is an essential trace mineral that plays an important role in insulin receptor activation within the body. Supplementing with Chromium has been shown to lower glucose and Hemoglobin A1c levels.
The Adequate Intake of Chromium ranges from 20-35 mcg per day. Chromium can be found in seafood, green beans, broccoli, prunes, nuts, potatoes, and meat.
R-Alpha-lipoic acid (R-ALA)
R-Alpha-lipoic acid is a water and fat-soluble antioxidant that can prevent proteins from being bound to sugar molecules and thus reduces Hemoglobin A1c levels. It has also been shown to protect patients from fatty liver disease progression. The form in which ALA is supplemented is very important which is why the Doctors at Pathways to Natural Health recommend specific forms of R-ALA.
Magnesium
Magnesium insufficiency is common in the general population, and even more prevalent among diabetic patients. Some of the many benefits of Magnesium including helping to regulate blood glucose, reducing insulin resistance and improving Hemoglobin A1c levels. Magnesium is found in green leafy vegetables, nuts, seeds, peanuts, and grains. Therefore depending on your dietary choices, Magnesium supplementation may be necessary.