Managing Blood Sugar (Glucose) Levels

Maintaining optimal blood sugar levels is crucial for overall health and well-being. Fluctuations in blood sugar can lead to various health issues, including diabetes and cardiovascular problems. Healthy blood sugar levels are less than 100 milligrams per deciliter (mg/dL) after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. While medication and lifestyle changes play essential roles in managing blood sugar, natural remedies can also be valuable additions to your routine. In this article, we’ll explore ten natural remedies that can help you effectively manage your blood sugar levels.

How the body processes sugars (carbohydrates)

The human body processes sugars, also known as carbohydrates, through a series of complex biochemical processes that involve digestion, absorption, and utilization by cells for energy. Here’s a simplified overview of how this process works:

1. Digestion: Carbohydrate digestion begins in the mouth, where enzymes in saliva start breaking down complex carbohydrates into simpler sugars like glucose, maltose, and fructose. The food then travels to the stomach and small intestine, where further enzymatic action occurs. Enzymes like amylase break down carbohydrates into smaller molecules.
2. Absorption: Once broken down into simpler sugars, these molecules are absorbed into the bloodstream through the walls of the small intestine. Glucose is the primary sugar absorbed into the bloodstream, and it serves as the main source of energy for cells throughout the body.
3. Transport: After absorption, glucose is transported in the bloodstream to various tissues and organs, including muscles, liver, and brain. Insulin, a hormone produced by the pancreas, plays a crucial role in regulating blood sugar levels by facilitating the uptake of glucose into cells.
4. Utilization: Inside the cells, glucose undergoes further biochemical reactions to produce ATP (adenosine triphosphate), the energy currency of the cell. ATP powers various cellular processes, allowing cells to perform their functions and maintain overall bodily functions.
5. Storage: When blood sugar levels are high, such as after a meal, excess glucose is converted into glycogen and stored in the liver and muscles for future energy needs. This process helps regulate blood sugar levels and ensures a steady supply of energy between meals.
6. Conversion to Fat: If glycogen stores are full, excess glucose can be converted into fatty acids and stored as fat in adipose tissue. This serves as a long-term energy reserve.
7. Regulation: Blood sugar levels are tightly regulated by hormones such as insulin and glucagon. Insulin helps lower blood sugar levels by promoting the uptake of glucose into cells, while glucagon raises blood sugar levels by stimulating the release of stored glucose from the liver.

Overall, the processing of sugars in the human body is a finely tuned and highly regulated process that ensures a steady supply of energy to cells while maintaining optimal blood sugar levels. Disruptions in this process, such as insulin resistance or impaired glucose metabolism, can lead to health problems like diabetes and metabolic disorders.

What is Glycemia? (Hyper, Hypo, etc)

Glycemia refers to the presence of glucose in the bloodstream. It’s commonly measured to assess blood sugar levels, which can fluctuate throughout the day in response to various factors such as food intake, physical activity, stress, and hormonal changes. There are several forms of glycemia that are used to characterize blood sugar levels:

1. Normoglycemia: Normoglycemia refers to normal blood sugar levels, typically in the range of 70 to 99 milligrams per deciliter (mg/dL) when fasting. After eating (postprandial), blood sugar levels may rise temporarily but usually return to the normal range within a few hours.
2. Hypoglycemia: Hypoglycemia occurs when blood sugar levels drop below normal levels, usually below 70 mg/dL. Common causes of hypoglycemia include excessive insulin or oral diabetes medication, delayed or missed meals, strenuous exercise, excessive alcohol consumption, or certain medical conditions.
3. Hyperglycemia: Hyperglycemia refers to high blood sugar levels, typically above 130 mg/dL when fasting or above 180 mg/dL two hours after eating. Hyperglycemia is a hallmark feature of diabetes mellitus, a condition characterized by impaired insulin production or function, leading to elevated blood sugar levels.a. Fasting Hyperglycemia: This occurs when blood sugar levels are elevated after an overnight fast (usually defined as above 126 mg/dL).b. Postprandial Hyperglycemia: Postprandial hyperglycemia refers to elevated blood sugar levels after meals, typically above 180 mg/dL two hours after eating.c. Random Hyperglycemia: Random hyperglycemia occurs when blood sugar levels are elevated at any time of the day, regardless of food intake.
4. Impaired Fasting Glucose (IFG): Impaired fasting glucose is a condition characterized by blood sugar levels that are higher than normal but not high enough to be classified as diabetes. It typically falls between 100 and 125 mg/dL after an overnight fast.
5. Impaired Glucose Tolerance (IGT): Impaired glucose tolerance is a condition where blood sugar levels are elevated above normal levels but not high enough to be diagnosed as diabetes. It is typically diagnosed based on elevated blood sugar levels (140 to 199 mg/dL) two hours after an oral glucose tolerance test.

Monitoring and managing blood sugar levels are crucial for preventing complications associated with hypo- and hyperglycemia, especially for individuals with diabetes or those at risk of developing the condition. Regular blood glucose monitoring, lifestyle modifications (such as diet and exercise), and, when necessary, medication or insulin therapy are essential components of glycemic control.

A Quick Word on Diabetes

Type 1 diabetes is an autoimmune condition where the body’s immune system attacks the insulin-producing beta cells in the pancreas. Currently, there’s no way to prevent or cure type 1 diabetes. People with type 1 diabetes require insulin therapy for life to manage their blood sugar levels.

Type 2 diabetes, which is more common, is often associated with lifestyle factors such as poor diet, lack of physical activity, and obesity. While type 2 diabetes cannot be cured in the traditional sense, it can often be effectively managed and even reversed through lifestyle changes.

While there’s no known cure for either type of diabetes, there have been instances of Type-2 diabetes being reversed through the aforementioned lifestyle changes.

10 Natural Ways to Manage Blood Sugar Levels

1. Cinnamon: Cinnamon is a flavorful spice that has been shown to improve insulin sensitivity and lower blood sugar levels. Adding cinnamon to your daily diet, whether sprinkled on oatmeal or blended into a smoothie, can contribute to better blood sugar control.
   • Our Recommendation: 365 Whole Foods Cinnamon
2. Apple Cider Vinegar: Apple cider vinegar contains acetic acid, which has been found to reduce blood sugar levels after meals. Consuming a tablespoon of apple cider vinegar diluted in water before meals may help improve insulin sensitivity and lower blood sugar spikes.
   • Our Recommendation: Dedicad Apple Cider Vinegar with Extras
3. Fenugreek Seeds: Fenugreek seeds are rich in soluble fiber, which slows down carbohydrate digestion and absorption, leading to better blood sugar regulation. You can soak fenugreek seeds overnight and consume them in the morning or add them to your meals for their beneficial effects.
   • Our Recommendation: Anthony’s Organic Fenugreek Seeds
4. Berberine: Berberine is a compound found in several plants, including goldenseal and Oregon grape. Studies have shown that berberine can help lower blood sugar levels by increasing insulin sensitivity and reducing insulin resistance. However, it’s essential to consult with a healthcare professional before adding berberine supplements to your regimen.
   • Our Recommendation: Nutriflair Berberine with Ceylon Cinnamon
5. Bitter Melon: Bitter melon contains compounds that mimic the action of insulin, helping to lower blood sugar levels naturally. Incorporating bitter melon into your diet, either by consuming it raw or juicing it, can be beneficial for blood sugar management.
   • Our Recommendation: Himalaya Bitter Melon
6. Chromium: Chromium is a trace mineral that plays a crucial role in glucose metabolism. Supplementing with chromium picolinate has been shown to improve insulin sensitivity and lower fasting blood sugar levels in individuals with diabetes. However, it’s important to consult with a healthcare provider to determine the appropriate dosage.
   • Our Recommendation: Les Labs Insulin Health
7. Green Tea: Green tea contains antioxidants called catechins, which have been shown to improve insulin sensitivity and reduce blood sugar levels. Drinking green tea regularly can be a simple and enjoyable way to support healthy blood sugar management.
   • Our Recommendation: Zazzee Extra Strength Green Tea Extract
8. Exercise: Regular physical activity is one of the most effective natural remedies for managing blood sugar levels. Exercise helps improve insulin sensitivity, allowing your cells to better utilize glucose for energy. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.
9. Stress Management: Chronic stress can raise blood sugar levels by triggering the release of stress hormones like cortisol and adrenaline. Incorporating stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature can help lower stress levels and promote better blood sugar control.
10. Adequate Sleep: Poor sleep habits can disrupt hormone levels and lead to insulin resistance, making it harder for your body to regulate blood sugar. Aim for 7-9 hours of quality sleep each night to support optimal blood sugar control and overall health.

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Conclusion

Managing blood sugar levels is essential for preventing and managing diabetes and maintaining overall health. While medication and lifestyle changes are key components of blood sugar management, incorporating natural remedies like cinnamon, apple cider vinegar, fenugreek seeds, and others can provide additional support. By combining these natural remedies with a healthy diet, regular exercise, stress management, and adequate sleep, you can take proactive steps towards better blood sugar control and improved well-being. Remember to consult with a healthcare professional before making any significant changes to your regimen, especially if you have pre-existing health conditions or are taking medications.