Your last checkup went great, but your doctor said she's a little concerned about your blood sugar levels. You're not ready for medicine, but she wants you to try to get it under control before it becomes a problem – what do you do? Luckily, there are a few easy, natural steps to get your levels back to normal and help keep them there.
- Eat several small meals over the course of the day. This is a great way to keep your blood sugar levels even. Just be sure to keep your carbohydrates consistent. In other words, don't eat mashed potatoes for lunch and no carbs at all for dinner. Keeping your carbs spread out consistently throughout the day can keep you from having blood sugar spikes. Note, that's not giving you permission to eat all carbs all day or to eat 5 small meals and 1 large one for dinner. Be smart about your food choices.
- Get more sleep. There are two reasons behind this. One, when you're tired and sleep deprived, you can make poor food choices. Two, getting enough rest helps the body to be more effective using insulin. Aim for at least 7 hours a night.
- More legumes, please. Beans actually metabolize slower, resulting in only a small rise in blood glucose levels. Plus, there are other great health benefits: the fiber helps keep you full longer so you don't make bad nutritional choices, and you're bulking up on extra protein.
- Keep your weight in check. Even a few extra pounds can cause insulin resistance, keeping the hormone that lowers blood sugar from working.
- Get a little exercise. The great news here is that a little is all it takes. Just a short, brisk walk or bike ride can lower your levels dramatically in just a few minutes. Fido needs to go around the block anyway...why not kill two birds with one stone?
- Get more protein for breakfast. According to a recent University of Missouri study, a high protein breakfast may help women maintain better glucose control.
- Grab a healthy snack. Blueberries, for example, can help improve insulin sensitivity, while cherries have been shown to improve insulin resistance.
- Try nutritional supplements. There are a few wonderful supplements that can reduce your levels in a very short amount of time including Cinnamon, Apple Cider Vinegar, Chromium, Green Tea Extract, Gymnema Sylvestra, Bitter Melon and Alpha Lipoic Acid (ALA). Most of the supplements on this list are available on their own or in great blood sugar reducing combination supplements.
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