Diabetes is a major health concern. The leading causes of diabetes include middle or old age, high cholesterol, family history, insulin resistance, and ethnicity. My only experience with diabetes was through my father. In his later years, he let his weight go and exercised less resulting in him getting Type 2 diabetes. For those who do suffer from this like my father, life insurance for diabetics type 2 is attainable. On the brighter side, diabetes is not hereditary, but the symptoms that can cause it are. That's why it's important to me to stay healthy and fit, which will ultimately make it easier and less expensive to have a good life insurance policy.
There are many ways one can reduce their blood sugar naturally and avoid medications such as insulin. This includes exercise, eating healthy, reducing sugar intake, and maintaining a safe weight. It sounds simple enough, huh? Unfortunately, we, as a country, do a poor job of it.
Lower Sugar Intake
Lowering sugar intake may seem like common sense, however there are many sugars we don't consider. Diet sodas contain lots of hidden sugar, as do many cereals. Any of the starchy carbohydrates including white breads, potatoes, rice, and pastas are processed in our bodies like sugar. Having Filipino blood in me, it's hard for me to give up my white rice and soy sauce – so yummy! But I know I have to be careful in the amount I consume. This doesn't mean that a person should stop eating all of these foods cold turkey. A gradual reduction in the amount of these types of foods eaten will yield the best long term results.
Some amount of carbohydrates are good for our bodies. Things like whole grains, fruits and vegetables, as well as dark leafy greens provide our bodies with energy but don't add a lot of sugar. And proteins including healthy fats like salmon, tuna, eggs, and olive oil also help give us energy without adding unnecessary sugar.
Tim Ferriss, author of the New York Time's best seller Four Hour Body advocates the use of lentils and legumes (beans, beans, and more beans) in your diet. I'm actually testing out his diet and cutting out all “white pastas” and replacing them with beans. I'll report back soon to see how it works out.
Cinnamon has been shown to lower blood sugar. Consider adding cinnamon to oatmeal, cereal, sauces or stews. Sprinkle cinnamon on apple slices or into coffee for flavor without added fat and sugar.
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Alcohol does a couple of things to our bodies. First, it contains carbohydrates which turn to sugar when ingested, so with each drink, the sugar in our bodies increases. Second, alcohol consumption lowers our inhibitions and therefore we tend to make poor food choices, going for higher carb or sugar containing foods.
Choosing different types of alcohol can also huge impacts on your health. For example, instead of drinking heavy calorie beers you could opt for the lower carb options. Personally, I think they taste like crap; but it's all in the name of health, right?
Any exercise is better then no exercise. Always check with your doctor before starting any exercise regimen and begin gradually for best results. Start with walking two or three times a week. Use the stairs instead of elevators and escalators, and consider parking in the back of the parking lot wherever you go (the extra distance is a great opportunity for a short walk). Also, consider taking a short walk after meals. This helps our burn glucose more efficiently and quickly. Once you are comfortable with a moderate amount of exercise, consider adding cardiovascular workouts or calisthenics to use all muscle groups. The more muscle groups you use, the better your body will burn the sugar.
When you get more hardcore you can try my workout program Crossfit or a good stay at home workout P90x. Both programs will take your fitness levels to the next step.
If you are overweight, consider losing weight. Maintaining a healthy weight for your size and age is one of the best ways to avoid many major health issues including diabetes. Implementing the points above should have the impact you need to lose the pounds.
Our bodies produce insulin at different periods during a 24 hour cycle. If we interrupt our sleep rhythms, our bodies do no produce the right amount of insulin to control blood sugar levels. Give yourself plenty of time to wind down before bed.
Long term stress causes our bodies to continually stay in a hyper flight or fight state. This increases your heart rate and blood sugar. Relaxing and reducing stress in your life can have many long term health benefits.
All the above factors can help you decrease your blood sugar naturally. Always consult with your physician before trying anything radical of your normal routine.