How To Bring Down Blood Sugar Levels – If a recent blood test shows that your fasting blood sugar (glucose) level is high or at peak levels, it’s time to take action before the problem turns into diabetes or prediabetes. Is your fasting blood sugar above 95 mg/dL? We know that uncontrolled high blood sugar causes type 2 diabetes, but it also contributes to weight gain, metabolic syndrome, heart disease, increased oxidation (read: accelerated aging), inflammation, and high blood pressure. All of these conditions are preventable through diet and lifestyle changes. Even if diabetes runs in your family, you are not a slave to your genes. You can naturally lower your blood sugar levels to prevent illness and feel better.
If you’re an American between the ages of 40 and 70, you have about a 40% chance of developing diabetes or prediabetes. ( source ) This means that roughly half of us between the ages of 40 and 70 have trouble regulating blood sugar, likely due to the presence of sugar and refined carbohydrates.
High blood sugar, also known as hyperglycemia or high blood glucose, means that you have too much glucose circulating in your blood because your cells have shut down and are no longer accepting glucose. Frequent or persistent high blood sugar can damage your nerves, blood vessels, and organs.
Fasting blood sugar is considered to be greater than 180 mg/dL after 8 hours of fasting and postprandial high blood sugar (postprandial) two hours after a meal. Blood glucose should not exceed 140 mg. / deciliter after meal
A normal fasting blood sugar is between 75 and 95 mg/dL. Although 100 is often considered the normal range, studies have shown that fasting blood sugar levels in the mid-90s predict future diabetes a decade later. Fasting 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 for energy. This is a natural and healthy response. If you eat too much sugar and/or carbohydrates (especially refined carbohydrates, which are quickly broken down into sugar), your pancreas must release more insulin to get glucose into your cells to prevent dangerous blood sugar spikes. Avoid it. But you don’t have cells. It no longer needs glucose and loses its ability to respond to insulin. Cells close the door. Glucose is no longer allowed. The pancreas responds by pumping more insulin to allow glucose to enter the cells, resulting in insulin resistance.
Over time, insulin resistance can lead to type 2 diabetes and prediabetes because the pancreas can’t keep up with the body’s demand for insulin. Without enough insulin, too much glucose builds up in the blood, leading to diabetes, pre-diabetes and other serious complications. Blood sugar levels rise until a person has diabetes.
Excess blood sugar makes you fat. Insulin is a fat-storing hormone. When the cells don’t need more glucose, the rest is converted to fatty acids, and insulin stores the excess as fat, usually in the stomach, liver, liver, and breasts.
High insulin levels contribute to hardening of the arteries and high blood pressure, leading to heart disease. The deadly triad of belly fat, high blood pressure, and high blood sugar is known as “metabolic syndrome” and puts you at high risk for diabetes or heart disease.
The main symptoms of high blood sugar are thirst and frequent urination. The first step is to request a fasting blood test to check your fasting glucose and A1C levels. As mentioned above, fasting blood glucose is 85 mg/dL, but below 100 is considered good. Levels above 126 mg/dL are used to diagnose diabetes. An A1C of less than 5.7% is considered normal. A1C is between 5.7 and 6.4 percent. Diagnosis for prediabetes and diagnosis for diabetes with an A1C of 6.5% or greater.
I usually recommend buying a cheap glucometer so you can check your blood sugar at home first thing in the morning and after dinner.
The easiest and fastest way to lower blood sugar is to cut out sugar (white, brown, raw, turbinado – all of it), refined carbohydrates and refined starches. This means cutting out sweets, baked goods, soda, white bread, pasta, fruit juice, cornstarch, and potato starch. Potatoes, corn. Click here to beat your sugar cravings.
People with high blood sugar, diabetes, and prediabetes respond very well to a low-carb diet with moderate to high levels of fat and protein. The amount of carbohydrates you need depends on your physiology and activity level. Good tips to focus on include a variety of vegetables, especially cruciferous green leafy vegetables.
1) I recommend avoiding most grains until your blood sugar is in the normal range. Focus on a paleo-style plan with adequate amounts of protein and healthy fats such as olive oil and butter/coconut oil in most of your meals. Contains no vegetable oils or hydrogenated oils that contribute to oxidation. Therefore, legumes (beans, corn), which are often excluded from the paleo diet, have excellent blood sugar-lowering benefits for many people and are a great source of fiber.
There is also evidence that a ketogenic diet can improve glycemic control in people with type 2 diabetes and prediabetes. (source)
2) Increase in minerals that help regulate blood sugar: especially chromium, vanadium, magnesium, zinc. Raw beef, spinach, kale and collard greens are rich in minerals. Sea vegetables are an excellent source of minerals. (Tip: Try the Seafood Snacks as an appetizer). Use real sea salt and eat mineral-rich bone broths.
3) Make half of your plate vegetables, mostly leafy greens like kale and chard, and greens like broccoli and kale. Use low-starchy root vegetables like potatoes (not Idaho, sweet, red, purple). Add small amounts of organic protein such as eggs, beef, lamb, chicken, and wild-caught seafood. Add avocado and/or olive oil, coconut oil, butter/oil. Eat fruit, but don’t overdo it: no more than 2 a day and stick to low-glycemic fruits that are rich in super antioxidants.
Check with your doctor before taking any herbs or supplements, as these are powerful blood sugar-lowering agents that can cause low blood sugar levels when used with prescription medications such as metformin. A notable bonus is that my clients follow my recommended diet and this protocol completely eliminates their prescriptions!
Look for the following supplements: alpha lipoic acid, chromium, zinc, magnesium, cinnamon, fenugreek, xmenema, berberine. Many of the supplements recommended below contain these nutrients and herbs in balanced formulas.
A holistic model means addressing all aspects of a person’s life: nutrition, stress, exercise, lifestyle, and emotional well-being. There are several changes you can make to support healthy blood sugar.
Mary Vance is a nutrition consultant and author specializing in digestive health. It combines a science-based approach with natural healing techniques to restore balance to the body. In addition to 1:1 coaching, she also offers courses to heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about his coaching experience and history here.
We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn money by linking to Amazon.com and its affiliate sites. All people with diabetes will experience high blood sugar (hyperglycemia). Sometimes there are too many variables outside of our control that can cause high blood sugar.
But the best thing we can do with high blood sugar is to help it get back to normal as soon as possible.
For people with diabetes who take insulin, insulin always plays an important role in how to control high blood sugar. There are a few things to keep in mind when using insulin to control high blood sugar.
If you live with insulin-dependent diabetes, high blood sugar can put you at risk of developing ketones. If blood sugar levels are less than 250 mg/dL of insulin and continue to rise, diabetic ketoacidosis (DKA) can quickly progress.
Test your urine for ketones and call your doctor or go to the emergency room if you measure “moderate to high” ketones.
If large ketones are present, correcting high blood sugar with insulin via pump or injection will not be effective. Instead, IV fluids will be needed for several hours to stabilize.
If you have only moderate or low ketones, you can correct them with insulin at home, but you will need a higher dose than usual. If you test positive for ketones and don’t know how to manage the condition, contact your healthcare team.
For those taking fast-acting or rapid-acting insulin — Novolog, Humalog, Apidra, Fiasp, Admelog, Afrezza — they may receive a “correction” dose to lower high blood sugar.
A “correction factor” is determined by support
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