diabetes

Lower Your Blood Sugar Level With These 4 Foods

Keeping our blood sugar levels low is extremely important. With a increasing number of people suffering from diabetes and prediabetes it has never been more important to be aware of the food that we are putting into our bodies in order to keep our blood sugar at a healthy level.

 

Although there are no foods that directly lower blood sugar there are certain things that you can eat that have a low Glycemic Index (GI). These foods will help to keep your blood sugar at a healthy level and will help you to avoid sudden sugar spikes. So read on for our top foods for helping to lower high sugar levels and fight against diabetes.

 

Avocados

 

Avocados are an all round winner as they offer so many health benefits. As they also contain polyunsaturated fatty acids and monounsaturated fatty acids they are an extremely important part of any healthy blood sugar eating plan. They can also improve insulin sensitivity and can also have a healthy impact on blood pressure and inflammation.

 

Recent studies have revealed that avocados can also lower the risk of metabolic syndrome, which can increase the risk of diabetes. Therefore it works in many different ways to keep blood sugar to a healthy level which works to avoid many other problems. So whether you integrate avocado on toast as a new breakfast dish, or whether you make delicious guacamole once or twice a week, integrating avocado into your weekly diet is really important.

 

Omega 3 Fish

 

Fish with omega-3 fatty acids are just about some of the best things that you can eat. As protein allows the body to repair and maintain itself and as it doesn’t have a GI ranking it will not raise your blood sugar levels. As protein also makes you feel fuller for longer it is a much better way of filling yourself up than with blood sugar raising foods such as bread, pasta and rice.

 

If you are unsure about your current level of blood sugar then you can do a blood sugar chart. Once you have a better idea of what your blood sugar levels are you will then be able to determine how much you need to adapt and change your diet. Adding omega-3 fatty acids is one of the best things that you can do to change your diet for the better so that you feel fuller for longer without spiking your blood sugar levels. The best fish for these healthy oils are salmon, tours, mackerel, halibut and albacore tuna.

 

Garlic

 

Everyone loves a bit of garlic and the good news is that it also has the potential to help manage our blood sugar levels. Regularly eating garlic can lower fasting blood glucose, which is basically your blood sugar when you haven’t eaten for a while. It doesn’t have a GI ranking so it works well in maintaining a low and healthy blood sugar level.

 

Apple Cider Vinegar

 

Apple cider vinegar contains an acetic acid which reduces certain enzymes in the stomach. It can also improve the insulin sensitivity in your body after meals. So adding just a little apple cider vinegar into your salads will, like all the above ingredients, go a long way in helping you to manage your blood sugar levels and keep them at a low and healthy level, long-term.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: Is a Good Night’s Sleep Critical for a Healthy Life

The answer to that question is yes. Sleep has a very vital role in our lives and is an important requirement for our mental, physical and general well-being. It not only rejuvenates and revitalizes our body but also improves our cognitive functions and strengthens our memory. It affects your life quality plays a very crucial role in life safety.

Your day depends a lot on the quality and duration of your sleep. Your ability to work, feel and behave are all dependent on the quality and duration of your Zzzz’s. Poor sleep quality and sleep deprivation has been linked to an increased risk of suicidal thoughts and suicide(1), depression(2) and anxiety. Continuous sleep deprivation has also been linked to chronic health problems.

Weight Gain

Sleep deprivation or poor sleep quality can affect your satiety centre and cause you to gain weight. You are more likely to overindulge if you are sleep deprived. Getting a proper 8-hour sleep will ensure you take in fewer calories.

Productivity Issues

It is a no brainer that less sleep equals to less productivity. Not only that, sleep deprivation also causes the inability to think, react and concentrate. It affects your mood and mental health severely and may lead to poor decision-making skills.

Higher Risk of Cardiac Diseases

Patients who suffer from sleep apnea often end up having heart problems. When a person does not get the required amount of sleep, the body releases certain chemicals which keep the body from lowering its blood pressure and heart rate. If sleep deprivation becomes a regular thing, high blood pressure during the day becomes common and can easily lead to cardiovascular issues.

Risk of Diabetes

Diabetes occurs when the human body is unable to break down sugar properly. This causes a starvation of your cells for energy since it is not getting energy through glucose. When the quality of your sleep is poor or you are sleep deprived, your body requires more insulin in order to maintain normal glucose levels. Sleep deprivation affects the body’s stress-control centre and causes hormonal imbalances which lead to problems in the regulation of glucose. When sleeplessness becomes a habit, the insulin producing cells stop proper functioning and give rise to elevated blood glucose levels which can cause diabetes. So, that late night chocolate cravings are not to be tended to if you want to continue eating sweet things later on in life!

Depression

Insomnia is a common occurrence among the depressed patients. People who have issues falling asleep, staying asleep or getting quality sleep are at a higher risk of developing depression as compared to those who get quality sleep(3). Sleep apnea has also been observed to cause depression.

Weak Immune System

Lack of sleep or poor sleep quality also weakens the immune system. Hence, sleep deprived individuals are more likely to catch a flu or fever. The human body produces proteins called cytokines that are released by the immune system to promote sleep. When you have an infection or inflammation or are under a lot of stress, some of these cytokines increase. Sleep deprivation causes the production of these cytokines to decrease. It also causes the infection fighting antibodies to decrease in number, thus weakening the human immune system and making the body vulnerable to common diseases.

Emotional Instability

Feeling irritated and emotionally unstable after a sleep deprived night is not uncommon. Recent studies have shown that a sleep deprived mind loses its ability to think rationally. A sleep deprived brain starts exhibiting primitive behaviour and regresses in its ability to think rationally and logically. Hence, the emotions start running amok.

Many psychiatric disorders that involve emotions are related to sleep deprivation. Abnormal patterns of sleep can cause mental instability. A good night’s sleep is very important to maintain a healthy mind and keep your emotions in check. Instead of going for anti-depressants or other drugs, go for a good night’s sleep and this may just be the simplest cure for your emotional and mental behaviour to get back to normal.

Safety!

Sleep deprivation can quite critically affect your life directly too. Sleep deprived individuals are at a higher risk for accidents on the road or at work. There have been many cases of fatal road accidents when sleep deprived individuals dozed off while driving.

The normal adults require a minimum of 8 hours sleep to lead a healthy life. Getting less than 8 hours can contribute to a great deal of physical as well as mental issues. A lot of people are not aware of the dangers of getting less sleep. They may think that they can function properly after getting only a few hours of sleep but if sleep deprivation becomes a habit, it can take its toll on the person’s health and safety in a horrible way. Your body and your immune system depend greatly on sleep. So, change into your Pj’s, turn off the lights and hit the bed for some Zzzz’s so that you can make sure you live a healthy and fuller life.

Sources:

  1. https://www.ncbi.nlm.nih.gov/pubmed/25133759
  2. https://www.ncbi.nlm.nih.gov/pubmed/16259539
  3. https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=16335332&ordinalpos=9&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Read Eugene’s latest post on sleep and bedroom designs.

Guest Post: Heart and Diabetes Issues Caused by Poor Oral Hygiene

Even though not all people take good care of their teeth; probably more of them would become more active if they knew what sorts of problems bad teeth can produce. It’s not all about good looks and making an excellent first impression. Although that’s quite important as well and something you shouldn’t neglect – but about the overall health status of your entire body. From heart and liver to lungs and muscles, all parts of your body are affected by poor oral hygiene. Here are just a few issues caused by poor oral hygiene concerning heart problems and diabetes.

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Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.

The Horrors Of Low Blood Sugar And How To Overcome It

Anyone who works out regularly knows that hunger can seriously affect performance. Of course, hunger is just the start of much bigger distractions to your workout. And if it turns to low blood sugar, you’ll have no choice but to stop. Some runners call it ‘the wall’ when they’re running long distances like marathons. There are lots of names for it, but the symptoms are often the same. Sweating, shaking, loss of concentration, and feeling hot are just some of them. Here’s how to deal with low blood sugar and how to overcome it.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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