How To Lower Fasting Glucose Levels Naturally – If recent blood work shows that your fasting blood sugar (glucose) level is high or optimal, it’s time to take action before the problem escalates to diabetes or pre-diabetes. Is your fasting blood sugar greater than 95 mg/dL? Most of us know that uncontrolled blood sugar causes type 2 diabetes, but it also causes weight gain, metabolic syndrome, heart disease, increased oxidation (read: accelerated aging), inflammation, and high blood pressure. All of these conditions can be prevented through diet and lifestyle changes. Even if you have a family history of diabetes, you are not a slave to your genes. You can naturally lower blood sugar levels to prevent disease and look and feel better.
If you’re an American between the ages of 40 and 70, you have a 40 percent chance of being diagnosed with diabetes or pre-diabetes. ( source ) This means that half of us aged 40-70 have blood sugar control problems due to consuming too much sugar and too many refined carbohydrates.
How To Lower Fasting Glucose Levels Naturally
Called hyperglycemia or high blood glucose, high blood sugar means that there is too much glucose circulating in your blood because your cells have shut down and cannot accept more glucose. Frequent or persistent high blood sugar levels can damage your nerves, blood vessels and organs.
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Postprandial high blood sugar is more than 130 mg/dL after 8 hours of fasting, and postprandial (postprandial) high blood sugar is more than 180 mg/dL two hours after a meal. Your blood glucose should not exceed 140 mg. After food / dL.
Normal blood glucose is between 75-95 mg/dL. Although 100 is generally considered the cutoff, studies have shown that fasting blood sugar levels in the mid-90s can predict future diabetes a decade later. The ideal blood glucose is 85 mg/dL.
When you eat sugar or carbohydrates, the pancreas responds by releasing the hormone insulin to move excess glucose from the blood into the cells, where the glucose is used for energy production. This is a normal and healthy reaction. If you eat too much sugar and/or too many carbohydrates (especially refined carbohydrates that break down quickly into sugars), your pancreas will produce more and more insulin, preventing dangerous levels of glucose from entering the cells. It does not require more glucose and loses the ability to respond to insulin. The cells closed the doors; Too much glucose is not allowed. The pancreas responds by secreting even more insulin and trying to get glucose into the cells, which eventually leads to insulin resistance.
Over time, insulin resistance can lead to type 2 diabetes and prediabetes because the pancreas cannot keep up with the body’s increased need for insulin. Without adequate insulin, excess glucose builds up in the blood, which can lead to diabetes, prediabetes and serious health problems. Blood sugar levels keep rising until it is called diabetes.
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High blood sugar makes you fat. Insulin is a fat storage hormone. If the cells do not need glucose, the rest is converted to fatty acids and insulin stores this excess as fat, usually in the abdomen, hips, buttocks, breasts.
High levels of insulin cause hardening of the arteries and high blood pressure, making people more prone to heart disease. The triple killer of belly fat, high blood pressure and high blood sugar is called “metabolic syndrome” and is a warning sign that you are at risk for diabetes or heart disease.
The main symptoms of blood sugar are excessive thirst and frequent urination. The first step is to request a fasting blood test to test your fasting glucose and A1C. As mentioned above, the ideal blood glucose is 85 mg/dL, but less than 100 is considered. A level above 126 mg/dL is indicative of diabetes. An A1C of less than 5.7 percent is considered normal. A1C is between 5.7 and 6.4 percent. A diagnosis of prediabetes, and an A1C of 6.5 percent or greater.
I often recommend that you buy an inexpensive glucometer so that you can check your blood sugar at home in the AM and after dinner.
Herbal Remedies To Lower Your Blood Sugar Level Naturally
The easiest and fastest way to lower your blood sugar is to cut out sugar (white, brown, raw, turbinado-everything), refined carbohydrates, and refined grains. This means eliminating sweets, baked goods, soda, white bread, pasta, fruit juice, corn starch, potato starch, potatoes, corn. Click here for help to overcome sugar cravings.
People with high blood sugar, diabetes and pre-diabetes respond best to a low carb diet with moderate to high levels of good fats and proteins. How much carbohydrate you need depends on your physiology and activity level. Good carbs to focus on include all kinds of vegetables, especially green leafy vegetables and cruciferous vegetables.
1) I recommend avoiding most, if not all, grains until your blood sugar is in the normal range. Stick to a paleo-style plan with lots of vegetables for most of your meals, along with the right amount of protein and healthy fats like olive oil, butter/ghee, and coconut oil. Absolutely no vegetable oils or hydrogenated oils that cause inflammation. That being said, legumes (beans, lentils), which are often omitted in the Paleo diet, have amazing benefits for lowering blood sugar for many people and are a great source of fiber.
There is evidence that a ketogenic diet improves glycemic levels in people with type 2 diabetes and prediabetes. (well)
Science Backed Ways To Lower (or Regulate) Blood Sugar Levels
2) Increase minerals that help control blood sugar: especially chromium, vanadium, magnesium, zinc. Green vegetables such as cruciferous vegetables, spinach, kale and cauliflower are high in minerals. Sea vegetables are excellent sources of minerals. (Pro Tip: Try Sea Snacks as a snack). Use real sea salt and soak in the bone mineral flavor.
3) Make half of your plate from all kinds of vegetables, mostly leafy greens like kale and chard and cruciferous ones like broccoli and cauliflower. Use starchy vegetables (sweet, red, purple, not Idaho) in moderation, such as potatoes. Add a generous amount of organic protein such as eggs, meat, lamb, chicken, wild seafood. Add avocado and/or olive oil, coconut oil, oil/ghee. Eat fruit, but don’t overdo it: Stick to no more than 2 pieces a day, and low-glycemic berries that offer amazing antioxidant support.
Always check with your doctor before taking any herbs or supplements, as they have powerful blood sugar-lowering effects that can lower blood sugar too much if you are taking medications like metformin. A bonus to note is that I have clients who follow my recommended diet and this protocol completely bypasses their medications!
Look for the following supplements: alpha lipoic acid, chromium, zinc, magnesium, cinnamon, fenugreek, gymnema, berberines. Most of the supplements recommended below contain these nutrients and herbs in a balanced formula.
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A holistic model addresses all aspects of one’s life: diet, stress, exercise, lifestyle, emotional well-being. There are many changes you can make to support healthy blood sugar.
Mary Vance is a certified nutritionist and author specializing in digestive health. It takes a science-based approach with natural remedies to rebalance the body. In addition to her 1:1 training, she offers courses to help you tone your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in northern California. Read about her coaching practice and background here.
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We participate in the Amazon Services LLC Affiliate Program, an affiliate advertising program designed to provide a means of earning a fee by linking to Amazon.com and affiliate websites. High blood sugar, also known as hyperglycemia, occurs when there is too much glucose in the blood. It is abnormally high when your body uses insulin incorrectly or when your body cannot produce insulin. It usually affects people with diabetes. Diet, sedentary lifestyle, illness and not taking prescription diabetes medications are some of the factors that can lead to diabetes.
Blood Sugar Chart: Normal Range, Management, Risks
High blood sugar levels can have a negative impact on your health. There are natural ways to lower blood sugar levels. Here are some ways to lower your blood sugar naturally:
One of the most effective ways to lower blood sugar levels without taking medication is to eat less sugar. Low carbohydrate levels make it easier to keep blood sugar levels stable. As the amount of sugar consumed decreases, the metabolic response decreases, thus confirming that the pancreas and its insulin production are normal.
Carbohydrates are found in starchy foods such as root vegetables, rice, beans and whole grains. Other products are bread, pasta, fries and sweet potatoes. Eating sugar can be reduced by limiting your intake of processed foods, sauces, chocolate, fruit juice and sodas, and by watching the nutrient levels of everything you eat.
Exercising regularly and engaging in a variety of activities are the most effective ways to lower your blood sugar levels. Short-term exercises can help lower blood sugar levels immediately. However, prolonged physical exercises can help burn your body
Ways To Lower Your Blood Sugar Naturally
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