[ad_1]
Type 2 diabetes can significantly increase the risk of heart disease and stroke, which can be life threatening. One way to prevent and reduce high levels of glucose in the blood is to reduce the level of sugar. Sugar is an addictive substance. Whenever we eat a high-sugar food, our brain releases a chemical called dopamine, known colloquially as the "hormone of well-being", which teaches us to badociate sugar consumption with positive feelings and positive.
But the fact that sugar does us good in the short term does not mean that it is good for our health in general.
In addition to reducing sugar, there are more natural ways to reduce blood sugar levels.
Gudrun Jonsson, the author of Nibble Protein's Gut Reaction and Dietary Advisor, has listed seven natural ways for Express.co.uk, including a drink.
1. drink water
Staying well hydrated is essential to our health and well-being. Not having enough water can lead to dehydration, headaches and a lack of energy.
In addition, your body can often misinterpret mild dehydration, which sends you hunger signals, said Gudrun.
She explained, "The same part of your brain regulates both hunger and thirst, so that the threads cross easily. So, if you are well hydrated, you will probably eat less. In addition, water is the ideal drink to combat high blood sugar levels because it has no heat value and contains no additives. Drinking more water will help your kidneys to eliminate excess sugar in your system through the urine. "
2. exercise
Regular exercise helps to increase insulin sensitivity, which allows your body to process sugar more efficiently and to ensure that the sugar in your bloodstream is used to nourish it. your muscles rather than being stored as triglyceride fat molecules, said Gudrun.
She added, "Physical exercise accompanies a host of other benefits, such as increased stamina, higher energy levels and the release of energy." # 39; s endorphins.
3. Choose low GI foods
It has been shown that eating foods at the bottom of the glycemic index lowers blood sugar. Unfortunately, many of the treats we dream of are rich in GIs, so it's worth replacing them with healthier options.
Gudrun said, "Try the Nibble Protein Brownie Bites, which are made with mashed dried plums rather than dates, which means that they contain a lot less sugar, which can help you stabilize your blood sugar levels, improve your mood and satiate you longer. "
4. Sleep more
Lack of sleep will leave you tired and irritable. In addition to feeling tired, studies have shown that when we are tired, our blood sugar level is higher, which increases our risk of episodes of hyperglycemia.
Gudrun added, "Fatigue forces us more quickly to release high-energy, high-sugar foods, which only boosts our blood glucose levels, further increasing our risk of hyperglycemia. The only way to prevent hyperglycemia from lack of sleep is to sleep more often.
"Practices like meditation and digital detox before bedtime are a great way to help the mind and body get ready for a restful night.
5. Reduce carbohydrates
Carbohydrates are a macronutrient essential to a healthy diet. They provide the body with a lot of energy easily accessible.
Gudrun explained, "When the body digests carbohydrates, they produce a lot of sugar, which is why long distance runners tend to load up on carbohydrates before a long endurance race. But if this sugar-laden energy is not used, the high sugar levels will stay in the blood and eventually turn into fat.
"If you're looking to lower your blood sugar, it's a good idea to know how many carbohydrate foods you eat during the day and see where you can trade them for other high-fiber alternatives."
6. Increase fiber intake
Foods rich in fiber, such as green beans, help our body slow down the absorption of sugar, according to Gudrun.
She said, "Fiber helps to prevent" sugar rushes "and fluctuations in energy levels that our body undergoes when we digest foods high in sugar because it does not use insulin in the process digestion and is a slow-release energy source. Fiber also helps us feel fuller longer, helping to combat cravings for foods rich in carbohydrates and sugar. "
7. Do not be afraid of fat
Fat also helps slow the rate at which carbohydrates are converted into sugar.
Gudrun advised: "Dipping your bread in a little olive oil is not only more rebaduring, but it forces your body to work a little harder to digest it, thus reducing the peak blood sugar level. . "
Having breakfast, lunch and dinner every day is important for type 2 diabetes. At the first meal of the day, some foods are considered better than others.
Source link
