Controlling Your Blood Sugar - Part 1
In the first of this two-part look at blood sugar regulation and diabetes, we will focus on what we can do to keep our blood sugar in control and lower the risk of developing diabetes.
Diabetes has been called "the next great lifestyle epidemic to affect the US" by Newsweek, and it is exactly that – a lifestyle disease. While there can be a genetic component to diabetes, it has been more closely linked to environmental factors, including our modern American lifestyle. (We are specifically talking about Type 2, or "adult-onset" diabetes, which occurs when the body becomes resistant to insulin.)
Diabetes is a chronic metabolic disease, which results from the inability of the body to properly use glucose, the cell's main source of energy. In order for glucose to pass into the cells a hormone called insulin, produced by the pancreas, must be present. If insulin is not present, or if it is not functioning properly, glucose will not be transported into the body's cells. When not converted into energy, glucose accumulates in the blood, causing serious damage to the body tissues and organs.
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Diabetes more than doubles triples the risk of premature death for younger to middle-ages adults, and doubles it for those who are older, due to the cardiovascular problems, stroke, kidney failure, and other complications the disease brings.
There are six areas that are in your control in managing your blood sugar to reduce your risk of developing diabetes.
1. Minerals - Because of depletion of our soil, many of our foods no longer have the mineral content they once did. The general population is actually deficient in many of the minerals specifically related to blood sugar regulation; to compensate for this, we need to regularly eat more foods that contain them or begin a solid supplement program that includes all of them.
Chromium, an essential mineral, is one of the most critical nutrients for maintaining proper insulin levels, which in turn control blood sugar levels and help the cells get the glucose they need to burn energy. Without chromium, insulin will not work properly, yet studies show that as many as 80% of Americans are not getting optimal levels of this mineral in their daily diet.
Vanadium has an insulin-like effect, helping to promote normal insulin function by driving glucose into the cells, also decreasing fasting blood sugar levels.
Magnesium is another key mineral needed for proper blood sugar metabolism, yet research suggests a substantial number of people are at risk for magnesium deficiency. Magnesium increases insulin sensitivity, making it easier for all the cells of your body to absorb and utilize glucose.
Zinc is very effective in helping to control blood sugar levels, and is needed to protect against tissue damage caused by free radicals.
2. Antioxidants - High glucose levels cause increased oxidative stress, allowing free radicals free rein to do damage in our bodies. Antioxidants clean up these free radicals, keeping our body more balanced and reducing the chances of illness and the effects of aging. The most critical ones are Vitamin C, Vitamin E, Selenium, alpha lipoic acid and beta carotene.
3. Essential Fatty Acids - The two main essential fatty acids, EPA and DHA, have been shown in several studies to improve glucose tolerance. They are also fundamental building blocks for our nervous system and nerve sheaths, and have been shown to reduce inflammation. Fish, or marine oils are the best source.
4. Diet - The foods we eat are critical to preventing diabetes. One of the best frameworks for a healthy way to eat on a daily basis is the Mediterranean Diet Read more. With its focus on fiber, nuts, whole grains, fruits, vegetables, olive oil, low-fat dairy and lean proteins, the Mediterranean Diet has been deemed the best "diet" for heart health, metabolic disorders and general health. Studies have shown that as little as two servings a day of whole grains and fiber can reduce the risk of diabetes by as much as 33%.
Cinnamon should also be added to your diet as it has been shown to significantly increase insulin activity.
5. Exercise - Exercise can lower blood sugar and decrease body weight if done regularly, but it also directly fights diabetes by increasing the need for energy consumption in cells. This, in turn, increases the number of insulin cell receptors. In one study, those who exercised five or more times weekly had less than half the cases of diabetes as a similar group of non-exercisers. Those who exercised two to four times a week had a 38% lower incidence of diabetes.
Exercise can be as simple as walking 45 minutes three to five times a week, or walking briskly for 20 minutes daily. Find some aerobic activity – swimming, cycling, tennis, walking – and do it consistently.
6. Weight Management If you do the other five items on this list, weight management will often take care of itself. But, since being overweight is a leading contributor to the development of type-2 diabetes, weight management should be considered a goal on its own. Among people who tested as pre-diabetic, those who lost 5-7% of their body weight and moderately exercised 30 minutes a day reduces their risk of developing type-2 diabetes by 58%.
In addition to following the Mediterranean diet and exercising, adding green tea to your daily diet can also help to decrease abdominal fat, a risk factor for metabolic syndrome. Read more.
These six things should be some of the first steps taken by anyone concerned with diabetes, whether he/she already has the disease or not. These lifestyle changes are not only critical in preventing and controlling diabetes, but as an added benefit, they also lower your risk for other major problems, such as cardiovascular disease, cancer, and nervous system deterioration.
Part II of Controlling Your Blood Sugar will look at the natural compounds recommended for those with known blood sugar problems or who have already been diagnosed with diabetes.
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