There are two basic types of diabetes. The first type is called type one. It stems from problems with the immune system, so there is no cure for it or any way to prevent it from happening to a person. In fact, most people who develop it have some close relative with the condition, which is why doctors believe that it may be related to genetics. The other type, type-two diabetes, is different, though. It usually develops because of obesity and poor eating habits. And it is possible to control blood sugar naturally and reverse it.
One of the main problems with trying to treat type-two diabetes is that the prescription medications that doctors recommend that people with this condition take have a lot of harmful side effects. They can damage the kidneys and liver, cause incontinence, and even worsen a person’s health instead of improving it. Because of this, many people are beginning to try out the following methods of how to control blood sugar naturally.
1 – Hintonia Latiflora
Hintonia latiflora is a tree that grows in dry, hot climates, such as Mexico. In the spring, it has white, billowing flowers along its branches that look like trumpets. But the bark is where its most important medicinal properties lie. Researchers in Germany who studied the bark found that when they gave an extract made from it to people with type-two diabetes, it improved their blood sugar levels as well as prescription medications. But being a good option for how to control blood sugar naturally wasn’t all it could do. It also lowered high cholesterol levels, decreased the risk of developing cataracts, and helped open up constricted blood vessels that diabetics commonly suffer with. And it didn’t cause any dangerous side effects.
2 – Cinnamon
Studies have shown that cinnamon may work just as well as the body’s insulin to open up the cells so that sugar can get inside them. And unlike other methods of how to control blood sugar naturally, it is effortless to find and use this common kitchen spice. All a diabetic person has to do is purchase a bottle of high-quality ground cinnamon from their local grocery store, then sprinkle some of it on their oatmeal or yogurt a couple of times a day. It is also available in easy-to-take capsules that only cost a few dollars at most health food stores.
3 – Weight Loss
One of the problems that type-two diabetics suffer with is weight gain, especially around the abdominal region. It occurs because the body can’t properly use insulin to open up the cells to absorb the sugar in the bloodstream for energy. So it gets turned into fat instead.
Studies have shown that being overweight by even a few pounds causes stress to the body that can trigger type-two diabetes to develop, though. That is why doctors recommend that patients who are starting to show signs of this condition do what they can to control blood sugar naturally.
4 – Diet
Because type-two diabetics already have too much sugar floating freely in their bloodstream, it is vital that they do what they can not to consume foods that could increase the amount further. White-flour products, white rice, and all sources of refined sugar have to be eliminated from the diet, or at least reduced as much as possible, as one of the most critical parts of how to control blood sugar naturally.
And a diabetes diet of whole-grain foods, lean meats, and fresh fruits and vegetables have to replace them to control blood sugar naturally.
If you’re Type 2 diabetic, you have too much blood glucose or blood sugar floating freely in your bloodstream. Blood glucose gives you energy, and it comes from the food you eat. Insulin is a hormone that processes glucose from food into your body. If your body isn’t creating enough insulin, the glucose stays in your bloodstream rather than getting processed. A healthy diet is one great way to control your blood sugar naturally.
Consume more whole grain fiber
According to a 2019 article by The National Center for Biotechnology (NCBI)
… individuals with diabetes should consume at least half of all grains as whole grains.
Add whole grains to your meals and snacks. Here are some whole grain sources to try the following options:
- Oatmeal, whole-grain cereals without sugar
- Whole-grain bread-Always read the label. The first ingredient should be whole wheat or another kind of whole-grain.
- Whole grain rice-bulgur, millet, wheat berries or quinoa
- Whole grain pasta- You can also try other healthy alternative pasta made from brown rice, chickpeas, or lentils.
- Seeds and nuts- Try sunflower seeds, almonds, or pumpkin seeds.
Eliminate sugar from your diet
Try to eliminate all sources of white sugar from your diets, such as white flour and white rice. Also, stay away from foods with high fructose corn syrup, which is similar to regular sugar. Studies show that a diet high in sugar is detrimental to your metabolism. It also makes you a higher risk for heart disease, carrying extra weight and Type 2 diabetes.
What is sugar? There are three kinds of sugar: sucrose, glucose, and fructose. They all have the same level of calories, but your body processes them differently.
- Sucrose- Sucrose is regular table sugar. Sucrose is half glucose and half fructose. It’s found in candies, ice cream, sweet cereals, and sodas.
- Glucose– This source is a simple sugar that’s used with other sugars. It’s not as sweet as sucrose or fructose.
- Fructose– Fructose is often called fruit sugar. It’s found naturally in fruit, honey, and in root veggies. It’s sweeter than glucose and sucrose and doesn’t affect your blood sugar like the other two.
Fructose and glucose absorb into your bloodstream quickly. Fructose raises your blood sugar slowly, but glucose builds your blood sugar very quickly, releasing insulin to your body. Sucrose is 50% glucose and 50% fructose. The glucose gets used for energy, but the fructose gets stored as fat. For this reason, these two together are more harmful than eating them separately.
Avoid eating foods that are high in starch or carbohydrates. Always read food labels to see if any concealed sugars could elevate your blood sugar.
5 – Exercise
Mild forms of exercise, such as walking, are essential to the treatment of type-two diabetes because they help the body use up excess sugar before the body stores it as fat. It also helps burn fat that was caused by high blood sugar levels. For best results, type-two diabetics should aim for at least 30 minutes of walking a day, preferably a short time after they eat a meal.
Research shows that daily exercise helps you control your blood sugar and manage your Type 2 diabetes. Walking is an excellent source of activity, and it’s something most people can do every day. Walk at least 30 minutes a day for the best results. Other forms of exercise, such as gardening or housework, also benefit those with Type 2 diabetes.
6 – Learn to Better Manage Stress
Researchers found that emotional stress factors into Type 2 diabetes. The study determined that people who suffer from various emotional stresses are more likely to develop Type 2 diabetes. These include:
- Sleeping problems
What is stress?
Stress is an emotional or physical reaction to something you experience. It’s a normal feeling for everyone, but if you have fear that lasts a long time, it can harm your health, cause you to lose focus, and affect your happiness. Of course, not all stress is bad. Good stress can motivate you to finish a school paper, paint the living room, or hire a plumber to fix the leaky kitchen sink. But if stress is a common, daily experience for you, you may want to find ways to lower your stress.
Identify what triggers your stress
Regular stress such as work, parenting, or school affects your life. But sometimes higher levels of stress occur, such as
- Losing your job
- Illness or broken bones
- Loss of parent or sibling
Sometimes you experience stress in the form of trauma such as war, a natural disaster that puts you in danger like a hurricane, tornado, or flood, a life-threatening assault.
Meditate to minimize your stress response
Meditation is a great way to reduce your feelings of stress. Set aside ten minutes a day to meditate will help you relax. Meditation also reduces your tension by relaxing your muscles. Set aside ten to fifteen minutes a day to meditate at home or attend a class on meditation to learn some helpful techniques.
7 -Adopt a Positive Mindset
A positive mindset helps you deal with the stress of having Type 2 diabetes. A happier outlook on life can boost your ability to deal with life problems. These things will help improve your positive mindset and help you control your diabetes.
? Count your blessings
? Forgive others and yourself
? Spend time with friends
? Good physical habits-diet, sleep, and exercise
8 – Get the Sleep You Need
Sleep is an essential part of staying healthy and stress-free. Adults should get seven hours of sleep every night. Getting a decent rest every night helps your stress hormones and boosts your immune system. Sleep also helps your control calories better, lower blood pressure, and improves your breathing and heart health.
If you have Type 2 diabetes, it’s essential that you get a good night’s sleep. Keep your blood sugar at the right levels in the evening before bed. If your blood sugar is too high or too low, you won’t sleep. E
at a high fiber, low-fat snack before bed such as low-fat cheese on a whole wheat cracker or an apple with a teaspoon of peanut butter. This will keep your blood sugar steady. Be sure to limit the size of your snack, though otherwise, you will gain weight.
9 – Consume Foods Rich in Magnesium
Studies show that people who have Type 2 diabetes are often deficient in magnesium. Magnesium is crucial since it helps your body regulate insulin release.
Foods high in magnesium include the following:
- Bananas- One banana gives you 37 mg of magnesium.
- Leafy greens-Try kale, spinach, collard greens, or turnip greens for rich sources of magnesium.
- Dark chocolate-It has 64 mg in just 1 ounce.
- Avocadoes- High in potassium and vitamin K, one avocado provides 58 mg magnesium.
- Nuts-Almonds, cashews, and Brazil nuts have the highest amounts of magnesium. One ounce of cashews gives you 82mg of magnesium.
- Legumes-A one-cup serving of black beans gives you an impressive 120 mg of magnesium.
- Seeds-Flax, chia, or pumpkin seeds are the highest.
- Whole grains-Besides magnesium provides vitamin B, selenium, and fiber.
- Fatty fish-Salmon, mackerel, and halibut are the highest in magnesium
10 – Monitor Your Progress
Keeping track of your progress is a great way to control your blood sugar. Start a journal. Create pages or columns for food, exercise, and weight.
In another part of your journal, record things that you’re grateful for. Write down your daily blessings or something that you’ve accomplished. Record good days and bad days. This way, you can revisit what you wrote to see patterns for what works best. Add little sayings or quotes in the front of your journal to boost your positivity.
In the exercise area, include meditation, too. You could also record when you spent time with friends or family. Add the dates to your journal so you can watch the days, weeks, and months go by. You’ll be surprised at what you learn about yourself and your habits.
11 – Drink Plenty of Water
It’s easy to forget to drink enough water every day. If you have Type 2 diabetes, it is essential that you drink extra water because it helps your body flush the glucose out of your kidneys.
Having too high of blood sugar will cause dehydration. You should aim to drink at least 1.2 liters of plain water every day. Other alternatives to stay hydrated is to drink seltzer water, green teas, vegetable juices, or flavored waters. Here are some simple ways to incorporate more water into your day.
- Keep your water bottle with you all the time. Refill your water bottle whenever it gets low
- Drink a cup of green tea for breakfast
- Drink water at certain times of the day or when you do certain things. For instance, every time you walk into your kitchen, pour yourself a glass of water.
- Set the alarm on your phone to remind you to drink a glass of water.
- Buy seltzer water. Seltzer water is trendy and comes in many flavors without any added calories or additives. Keep seltzer water in your fridge so you can grab a bottle or can whenever you want.
- Keep a log of your hydration. Jot down every time you drink a glass or bottle of water. There are apps for keeping track of how much water you drink, too. This habit is good because you can look back at the patterns of your day when you’re not drinking enough water.
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Final Thoughts on How to Control Your Blood Sugar Naturally
As you can see, learning how to control blood sugar naturally isn’t as hard as most people think. All it takes is a healthy lifestyle that includes a balanced diet and exercise and some inexpensive herbal remedies that have proven to be effective at lowering high blood sugar levels. It is important to mention though that type-two diabetics should always consult with their doctor first before they try any of these though, because some herbal remedies could interfere with other medications that a person takes.