12 science-backed ways to lower (or regulate) blood sugar levels

From restless.co.uk/health

By Francesca Williams

Maintaining normal, steady blood sugar levels can help to prevent or delay serious, long-term health conditions. For example, high blood sugar (hyperglycaemia) can increase the risk of heart disease and is also linked with diabetes and prediabetes (when blood sugar is high, but not high enough to be classed as diabetes).

Blood sugar levels are affected by various factors, such as activity and hydration levels, the size of the meals we eat, and how much sleep we’re getting. This often means that we can control them by making some small lifestyle changes.

With this in mind, here are 12 science-backed, natural ways to help you lower (and regulate) blood sugar levels.

Note: If you’re diabetic or are concerned about your blood sugar levels, it’s important to always speak with your GP before making any changes to your diet and lifestyle.

Why is it important to maintain healthy blood sugar levels?

We all need a certain amount of sugar (or glucose) in our blood to provide our cells with energy. However, having too much sugar in your blood over a period of time can lead to a range of unpleasant symptoms and be dangerous for your health.

Symptoms of high blood sugar include feeling very thirsty, fatigued, losing weight, urinating a lot, and experiencing blurred vision. If left untreated, high blood sugar levels can damage blood vessels, nerves, tissues, and organs. It can also put you at risk of more serious health conditions like heart disease, kidney disease, diabetes, and other related conditions – like diabetic retinopathy (permanent damage to your eyes).

High blood sugar occurs when the body doesn’t have enough insulin (the hormone that helps blood sugar enter the body’s cells so it can be used for energy), or if your body can’t use insulin properly.

High blood sugar is a common problem for people with diabetes. Other conditions, such as Cushing’s syndrome, pancreatic diseases, and polycystic ovary syndrome (PCOS) can also cause high blood sugar levels.

Additional causes and risk factors for developing high blood sugar include stress, trauma, surgery, infections, taking certain medications, being inactive or overweight, and/or eating too much sugary or starchy food.

12 science-backed ways to lower (or regulate) blood sugar levels

Maintaining healthy blood sugar levels is important for our health. And the good news is there are various lifestyle changes that science has proven can help.

We’ll cover a few of these below…

1. Practise portion control

Practising portion control can help you to regulate your calorie intake and maintain a healthy weight.

This is important because research shows that weight management can promote healthy blood sugar levels, and has been linked to a reduced risk of developing type 2 diabetes. Practising portion control can also prevent blood sugar spikes.

2. Add foods rich in chromium and magnesium to your diet

Research has linked high blood sugar levels and diabetes to micronutrient deficiencies, including magnesium and chromium deficiencies.

Chromium is involved in carbohydrate and fat metabolism, and research suggests that it can support healthy blood sugar regulation as a result. Examples of chromium-rich foods include broccoli, liver, seafood, potatoes, and whole-grain products.

Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are linked with a significantly reduced risk of developing diabetes. Meanwhile, low magnesium levels may contribute to insulin resistance and decreased glucose tolerance in people with diabetes.

Examples of magnesium-rich foods include dark leafy greens, tuna, whole grains, squash, and pumpkin seeds. Our article, Magnesium – what it is and why it’s important, has more information.

3. Manage your carbohydrate intake

Carbohydrate intake has a significant influence on blood sugar levels. This is because the body breaks down carbohydrates into sugars (mainly glucose), before insulin stores and uses them for energy.

However, when you eat lots of carbohydrates or have insulin function problems, this process sometimes fails and can cause blood glucose levels to rise.

As a result, for some people (often diabetics), regulating carbohydrate intake can help to maintain healthy blood sugar levels. For example, many studies have found that eating a low-carb diet can reduce blood sugar levels and prevent blood sugar spikes.

Note: It’s important to recognise that low-carb and no-carb diets are not the same. You can still eat some carbohydrates when monitoring blood sugar levels – and some carbs contain vital vitamins, minerals, and fibre, which are an essential part of a healthy, balanced diet.

Steps like prioritising whole grains over processed grains and refined carbs can help lower blood sugar levels too.

4. Choose foods with a low glycaemic index

The glycaemic index (GI) of food measures how quickly carbohydrates are broken down during digestion and the rate at which your body absorbs them. Both of these factors affect how quickly your blood sugar levels rise.

High GI foods are carbohydrates that are broken down quickly by the body and cause rapid increases in blood sugar levels. Examples include chips, white bread, pizza, crisps, and cereals (unless they’re whole grain).

On the other hand, low and medium GI foods take longer for the body to break down and cause a more gradual rise in blood sugar levels. As a result, science has found that low and medium GI foods can help to regulate blood sugar levels and prevent spikes.

Examples of low to moderate GI foods include barley, bulgur, oats, beans, unsweetened Greek yoghurt, lentils, and wholewheat pasta. These low-GI dinner recipes from BBC Good Food will hopefully provide some inspiration.

Other research suggests that eating enough protein and healthy fats can reduce blood sugar spikes following a meal.

5. Add more fibre to your diet

Research has found that eating a high-fibre diet can be an effective way to regulate healthy blood sugar levels. Unlike most carbohydrates, fibre isn’t broken down by insulin into sugar molecules but passes through the body undigested instead.

As a result, studies suggest that increasing your intake of dietary fibre by two servings of whole-grain products every day may lower your risk of developing type 2 diabetes by as much as 21%.

Examples of high-fibre foods include apples, blueberries, lentils, beans, nuts, oatmeal, brown rice, and quinoa. Healthline has a useful list of 16 easy ways to eat more fibre.

6. Stay hydrated

For some people, keeping blood sugar levels within a healthy range could be as simple as drinking enough water.

As well as preventing dehydration, drinking enough water also helps your kidneys to flush out any excess sugar through urine.

This scientific review, for example, found that people who drank more water had a lower risk of developing high blood sugar levels, while this study found that it also reduced the risk of diabetes.

7. Add more probiotic-rich foods to your diet

Probiotics are a type of friendly bacteria that bring several impressive health benefits – including improved blood sugar regulation.

Research has revealed that eating more probiotics may reduce insulin resistance in people with type 2 diabetes. Studies have also found that blood sugar level improvement is more notable in people who eat various types of probiotics for at least eight weeks. So where possible, it’s worth incorporating a range of probiotic foods into your diet.

Examples of probiotic-rich foods include fermented foods like kefir, yoghurt, tempeh, and kimchi. For more inspiration, check out our article; 8 fermented foods that are good for gut health.

8. Exercise regularly

Research has revealed that regular exercise can help people reach and maintain a healthy weight, and improve insulin sensitivity. Improved insulin sensitivity means that body cells are able to use the sugar available in your bloodstream more effectively.

During exercise, blood flow to our muscles also increases, which raises the rate at which glucose is delivered to our muscles. The more strenuous the workout, the longer your blood sugar levels will be affected. According to the American Diabetes Association, physical activity can lower your blood sugar for up to 24 hours or more after your workout by making your body more sensitive to insulin.

Alternatively, experts also recommend adding so-called ‘exercise snacks’ (a few minutes of exercise every 30 minutes) into your daily routine as this has been shown to lower blood sugar levels and help prevent build-up caused by sitting down all day. Recommended exercises include light walking and bodyweight resistance exercises such as squats or lunges.

Note: While exercise can help to lower blood sugar levels, it can affect different people’s blood sugar levels in different ways, depending on their health and the type of exercise they’re doing.

If you have diabetes, you’ll need to take steps to control your blood sugar levels during a workout to make sure that they don’t drop too low or rise even higher.

These steps include checking your blood sugar levels before a workout (a healthy target range to aim for before you begin is 4-7mmol/l), during a workout (every 30 minutes or so) if you’re exercising for a long time, and after. You can find out more about blood sugar levels and exercise on the Diabetes UK website.

9. Take steps to manage your stress levels

Research has found that stress can affect your blood sugar levels. This is because when we’re stressed, our bodies release the hormones glucagon and cortisol – both of which cause blood sugar levels to rise.

For example, this study found that exercise, meditation, and general relaxation significantly reduced stress levels – and also lowered blood sugar levels.

If you struggle with stress, you might like to have a read of our articles, 9 simple stress relieving activities and 7 tips for coping with stress and anxiety, for further help and advice.

10. Get enough good quality sleep

Getting enough good quality sleep is important for overall health. And scientific research has revealed that poor sleeping habits and lack of quality rest can affect blood sugar levels and insulin sensitivity, and increase the risk of developing type 2 diabetes.

In addition, other research has found that sleep deprivation raises levels of the stress hormone cortisol, which plays an essential role in blood sugar regulation.

The sleep and fatigue section of our website is full of useful advice on how to improve sleep quality, with everything from information on how the circadian rhythm works to how to find the right mattress for you.

11. Take steps to maintain a healthy weight

Maintaining a moderate weight promotes healthy blood sugar levels and reduces a person’s risk of developing diabetes.

For example, research has found that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

12. Consider eating healthy snacks more frequently

Studies have suggested that spreading what you eat throughout the day may help to avoid both high and low blood sugar levels.

Some people may prefer to do this by eating smaller, more frequent meals. For example, several studies have revealed that this approach can improve insulin sensitivity and lower blood sugar levels.

Equally, others might like to eat healthy snacks in between meals to keep their blood sugar levels steady. This article, 8 simple snacks that won’t spike your blood sugar from WebMD, offers some good ideas.

Final thoughts…

Maintaining healthy blood sugar levels is important for lowering our risk of various health conditions like diabetes, heart disease, and kidney disease.

And luckily science has shown that various lifestyle changes can make a significant difference when it comes to taking care of our blood sugar.

You might like to have a read of our article on type 2 diabetes, or head over to the general health and diet and nutrition sections of our website for more healthy lifestyle tips. If you’re concerned about your blood sugar levels, it’s important to seek advice from your GP.

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What's Type 4 Diabetes?

From health.usnews.com

The Centres for Disease Control and Prevention defines diabetes as a chronic (long-lasting) health condition that affects how your body turns food into energy. We are most familiar with prediabetes, Type 2 diabetes, Type 1 diabetes and gestational diabetes. 

But there have been more variations of diabetes discovered. Two newer diabetes diagnosis are MODY (maturity onset diabetes of the young) and LADA (latent autoimmune diabetes in adults). In fact, they are so new that they are often misdiagnosed.

The Most Common Types of Diabetes

As a review, here’s a brief summary of the most common types of diabetes:

• Type 1 diabetes is an autoimmune condition. People diagnosed with Type 1 diabetes must take insulin because their immune system has attacked the insulin producing cells in the pancreas blocking production of insulin.
  
• Type 2 diabetes is a condition in which the body becomes resistant to using insulin properly and efficiently. Over time people with Type 2 diabetes may stop making enough insulin, becoming insulin deficient. Type 2 diabetes is associated with genetic and lifestyle factors.
  
• Gestational diabetes is a temporary condition where higher levels of hormones during pregnancy lower the body’s sensitivity to insulin leading to blood sugar levels that are out of target range.
• • Maturity onset diabetes of the young (MODY) is yet another type of diabetes that is directly attributable to a genetic condition. MODY occurs before 25 years of age.
    
  • Latent autoimmune diabetes in adults (LADA) is considered an “other type of diabetes” because it doesn’t follow the same metabolic path as Type 1 or Type 2 diabetes but has characteristics of bot. People who are diagnosed with LADA tend to be over age 35 and have a family history of autoimmunity, but they continue to produce some insulin naturally in contrast to Type 1 diabetes.
    
  • Type 3 diabetes is an anomaly, often linked with Alzheimer’s disease. This type is not an official diabetes diagnosis, nor is it currently used in the health care system. The theory is that insulin resistance in the brain is part of the progression with Alzheimer’s disease.

  But could there be more types of diabetes on this growing list?

• Type 4 Diabetes

  Sit back and read on because there is yet another new diabetes to add to this list, referred to as “Type 4” Diabetes. Type 4 diabetes is not diabetes as we know, and it isn’t an official diagnosis yet. But there are some findings in mice that have revealed an interesting twist to a potentially new diabetes diagnosis.

  Unlike Type 2 diabetes or Type 1 diabetes, “Type 4” diabetes is not associated with excess body weight or a deficiency of insulin. Rather, the condition is connected to age related insulin resistance in lean, older mice which appears to be caused by a variation in the accumulation of certain immune system cells.

• By comparing the immune systems of healthy mice, obese mice with Type 2 diabetes and certain lean, older mice with “age-related diabetes,” researchers at the Salk Institute discovered the older, lean mice had abnormally high levels of T-regulatory immune cells accumulating in fat tissue. This condition was leading to unnatural accumulations of internal fat in areas such as the liver causing insulin resistance similar to Type 2 diabetes. Importantly, blocking the accumulation of T-regulatory cells in older mice prevented the development of this “Type 4” diabetes.

  The concern is that if this same insulin resistance pathway is occurring in older, lean humans, their diabetes may go undiagnosed because they don’t have the “standard” obesity risk factor for Type 2 diabetes even while the researchers have already identified an effective treatment. The work to survey older people who may experience this variation of diabetes is underway.

  At this moment in time, we aren’t able to make any solid recommendations on how to prevent changes in T-regulatory cells that are associated with Type 4 diabetes. Even though this potential Type 4 diabetes is unrelated to an increase in body weight, we continue to recommend following a healthy lifestyle, no matter what age. With all the more common types of diabetes, a healthy lifestyle is part of the equation of diabetes management.

  Healthy lifestyle includes:
  

  • Engaging in physically active.
  • Following a healthy, balanced eating plan.
  • Maintaining a healthy weight.

  https://health.usnews.com/wellness/articles/whats-type-4-diabetes
  

Healthful Hints: What Is metformin for diabetes?

From lacrossetribune.com

By Dr. Frank Bures

Metformin as a medicine for diabetes came up in a discussion with someone who recently found out that their test for blood sugar over three months, A1c, was just in the diabetic range. The doc suggested metformin as a medicinal treatment. But there was concern over the most common adverse effect of digestive upset, either or both ends. Not being completely familiar with the drug, I did what we always told our kids to do if they asked a question: look it up.

Metformin has become, worldwide, the preferred first-line oral blood glucose/sugar lowering agent to manage Type 2 diabetes mellitus. The word diabetes comes from Greek, meaning to walk or stand with legs apart. Mellitus means honey sweet. It was coined because the urine of diabetics has lots of sugar in it. Type 1 diabetes occurs when pancreatic cells don’t make enough insulin, which keeps blood glucose under control. Type 2 is when cells can’t utilize insulin correctly and sugar levels escalate.

Metformin’s history is linked to the plant French lilac or goat’s rue, a traditional herbal medicine in Europe, found to be rich in guanidine, which in 1918 was shown to lower blood sugar. Guanidine derivatives, including metformin, were synthesized, and some were used (not metformin) to treat diabetes in the 1920s and 1930s, but were discontinued because of toxicities and the increased availability of insulin.

Metformin was rediscovered in the search for antimalarial drugs in the 1940s. It proved useful to treat influenza, but it was found to lower blood sugar. This was pursued by the French physician Jean Sterne, who introduced it to treat diabetes in 1957. He proposed its brand name Glucophage because it “ate” glucose. It was less potent than other biguanide drugs, phenformin and buformin, which were discontinued in the 1970s due to a high risk of lactic acidosis, a serious fatal reaction. Metformin was late to be introduced into the U.S. in 1994-95 because of that biguanide chemical association.

Metformin is prescribed with diet and exercise, the toughest treatments to get many folks to use faithfully. It inhibits liver glucose production by about 1/3. It increases the insulin sensitivity of body tissues, which are called “insulin resistant” when sugar and insulin are both high. It also increases secretion of a protein called GDF15, which reduces appetite and caloric intake. It can foster some moderate weight loss, always helpful in overweight diabetics.

It can’t be given to everyone, especially those with compromised kidney function. When it is given with other antidiabetic meds, especially insulin, caution has to be taken not to make blood sugar too low, called hypoglycemia. Another pretty rare complication is the development of lactic acidosis, where too much lactic acid builds up. This produces a systemic acid metabolism, which is damaging to all tissues and seems to happen related to impaired liver or kidney function. There are several drug interactions. You and your doc duke that out.

It can be used in polycystic ovary syndrome, a complicated genetic condition with infertility and some insulin resistance. That’s too much to discuss now. Happily, it can be given during pregnancy with no real risk. Dosing and continued management is an entirely personal medical issue.

It has been studied to a degree in several other conditions including cardiovascular disease, cancers, premature puberty, aging (slowing it — good luck) and non-alcoholic fatty liver disease. Results are mixed in most cases.

If it can benefit your blood sugar in conjunction with other tools to decrease all the damage that diabetes can do, it is worth it, and at not too bad a cost. When you can get your blood sugar and A1c down, then you can say “how sweet it isn’t.”

https://lacrossetribune.com/winona/news/local/column/healthful-hints-what-is-metformin-for-diabetes/article_4367a9aa-f1b1-11ed-bc8f-43074a3dae94.html 

Proper Chewing May Lower Blood Sugar In People With Type 2 Diabetes

From futurity.org 

People with type 2 diabetes who have full chewing function have a blood glucose level that is significantly lower than patients whose ability to chew effectively is impaired, a new study shows

The retrospective study, published in PLOS ONE, looked at data gathered from 94 patients with type 2 diabetes who had been seen at an outpatient clinic in a hospital in Istanbul, Turkey. The researchers divided the patients into two groups: the first group included patients who had good “occlusal function”—enough teeth placed properly and making contact in such a way that a person can chew their food well.

That group’s blood glucose level was 7.48. The second group couldn’t chew well, if at all, because they were lacking some or all of those teeth; their blood glucose level was almost 2% higher, at 9.42.

CHEWING’S LINK TO DIABETES

When you sit down at a picnic table with family and friends, mastication—chewing—is the last thing on your mind. However, as you bite into your burger, several things start to happen.

Digestion, the process by which your body extracts nutrients from food, begins as chewing stimulates the production of saliva. Nutrients that are important to reduce blood glucose levels include fibre, which is obtained in large part through chewing appropriate foods.

Chewing also has been reported to stimulate reactions in the intestine that lead to increased insulin secretion, and the hypothalamus that promote a feeling of satiety, resulting in less food intake. Eating less decreases the likelihood of becoming overweight, which is a major risk factor for developing type 2 diabetes.

“My special clinical interest is to treat dental patients who are systemically compromised,” says Mehmet A. Eskan, a clinical assistant professor in the department of periodontics and endodontics at the School of Dental Medicine at the University at Buffalo.

The new research notes that, as of 2019, almost half a billion people worldwide had diabetes, and at least 90% of those patients with diabetes have type 2 diabetes.

Addressing oral health has recently become part of the approach to managing diabetes along with encouraging patients to maintain a healthy weight, eat a healthy diet, and quit smoking.

“Our findings show there is a strong association between mastication and controlling blood glucose levels among T2D patients,” Eskan says.

The study did not find any independent variables that could affect blood glucose levels among the subjects because there were no statistical differences among subjects regarding body mass index (BMI), sex, smoking status, medications, or infection as indicated by white blood cell count (WBC) at the baseline.

Chewing stimulates reactions in the intestine that lead to increased insulin secretion, and the hypothalamus that promote a feeling of satiety, resulting in less food intake. Eating less decreases the likelihood of becoming overweight, which is a major risk factor for developing type 2 diabetes. (Credit: Getty Images)

DROP IN BLOOD GLUCOSE LEVELS

The dramatic improvement in one patient’s case described in a 2020 study co-led by Eskan illustrates the potential benefit of improving occlusal function through dental implants and appropriate fixed restoration.

A type 2 diabetes patient whose chewing function was severely impaired by missing teeth presented initially with a blood glucose level of 9.1. The patient obtained nutrition by using a bottle and eating baby food. Four months after treatment with a full mouth implant-supported fixed restoration, the patient’s glucose level dropped to 7.8. After 18 months, it decreased to 6.2.

Research has shown that an increase of just 1% in blood glucose level is associated with a 40% increase in cardiovascular or ischemic heart disease mortality among people with diabetes, according to Eskan. Other complications can include kidney disease,  eye damage, neuropathy, and slow healing of simple wounds like cuts and blisters.

“I’m interested in research that can improve people’s health now,” says Eskan. He and coauthor Yeter E. Bayram from the department of internal medicine at the Hamidiye Sisli Etfal Education and Research Hospital in Istanbul, look forward to further studies that explore possible causal relationships between occlusal support and blood glucose levels.

Source: Mary Durlak for University at Buffalo

https://www.futurity.org/chewing-blood-sugar-type-2-diabetes-2917592/

How to Balance Body Positivity, Weight and Diabetes

From diatribe.org

By Alexandra Frost 

Struggling with body positivity, overweight, and diabetes can be overwhelming. But it's possible to balance all three and improve your overall well-being.

In high school, when Samantha Puff was working at an amusement park, she remembers telling a co-worker that she had diabetes. The guy stepped back, looked her up and down, and said, “Huh. But you’re not that fat.” In that moment, she realized that to some people, there’s a “look” to having diabetes, she explains.

Puff, now 34 and living in Cincinnati, said she continues to battle body image issues around having diabetes, especially in a culture that promotes mixed messages around bodies — embrace your body as it is (but don’t be too fat). Curves are beautiful (but not too curvy). 

These messages can be even more complicated with diabetes in a culture where even the medical field sometimes promotes weight loss as a way to improve diabetes management and overall health. 

For example, the American Diabetes Association writes on its webpage for people with diabetes who need to lose weight: “Break the cycle. By losing just a few pounds with healthy eating and exercise, you’ll start to feel better. You’ll have more energy. And it will get easier to manage your diabetes, all while reducing your risk of developing other related problems.”

Puff said that hearing messages like that felt discouraging. 

“I know I definitely struggled with body image throughout my life because I've never been skinny. As a teenager, I was extremely active and had more of an athletic build,” Puff says. “It was hard for me to feel good about myself when I was sick with something that had a stigma of being overweight, even though I was very active and fit.”

Mixed Messages

People with and without diabetes are exposed to messages such as singer Lizzo’s attempts to normalise bigger bodies, pushing against the norm that smaller frames and thighs are the only beautiful images, among her other messages. “I want to normalize my body,” she said in a 2020 Vogue cover story. But for people with diabetes, being above an ideal weight can be dangerous, increasing the odds of complications. 

“We definitely live in a culture where being ‘healthy’ is synonymous with ‘skinny.’” Puff said, adding that this message can be even more difficult to hear for people with diabetes. “We can't just cut everything out of our diet. If we're hungry, we have to eat or else put ourselves at risk of getting a bad low. We have to be careful with exercise because our bodies react differently to it.” 

She explains that she enjoys working out, but it can sometimes have adverse effects on her body. “It's never as easy as just grabbing my keys, heading to the gym, working out for an hour and calling it a day,” she said. “I have to make sure I test my sugar beforehand, lower my basal rate so I don't drop, and make sure I have snacks and juice on hand at all times.”

Diabetes educator Crystal Scott with Top Nutrition Coaching explains that social media contributes to this mixed messaging of telling people with diabetes, and others, that they should feel comfortable in their bodies, but at the same time they should lose weight to be healthier. 

“Social media can be great, and it can also be toxic and lead to very unhealthy relationships with food,” she said. Instead, she works with clients through transparent conversations about “being comfortable” in their bodies at each stage, but also focusing on goals that promote health. 

Getting real about the risks of excess weight with diabetes

Nobody needs a “friend” telling them about the latest weight loss fad while they navigate day-to-day life with diabetes. “My favourite part is when the non-diabetics tell us to ‘just do keto’ and the weight will ‘fall right off.’  For a ‘normal’ person, keto can be okay, but for a diabetic, the keto diet could put us in the hospital,” Puff said. She said she’s glad to see diabulimia finally recognized as an eating disorder. 

Weight loss can be a major struggle for people with diabetes, and body acceptance is still essential at any weight. Scott says she does counsel her clients with diabetes on the potential effects of carrying too much weight. “It can lead to other things,” she said, “such as high cholesterol, high blood pressure, cardiovascular disease, chronic kidney disease.” 

Your weight is a complex equation, of which diet and exercise only make up one part. You can be healthy at many different sizes. "Losing weight" alone can be hard (and impossible in some cases) but improving health by making small changes is the key. Things like sleep, stress, mental health, access to affordable healthcare are also part of the equation. A cohesive plan should focus on more than weight, Scott said: “How’s your sleep? How’s your energy? How do you feel? Where’s your mental and emotional space?” 

Janet Zappe, a certified diabetes educator with The Ohio State University Wexner Medical Centre, explained that it only takes a small reduction in weight to make an impact on diabetes health, and it might not even change your “look” that much anyway. 

“A healthy body is a beautiful body,” she said. “Bodies come in all shapes and sizes, and we want people to honour their bodies. If a person is overweight, losing 7% of their body weight yields tremendous health benefits with their pre-diabetes.” 

She added that in most cases, 7% is not going to take people down to a size six or some idealized version of thin, and that skinny does not equal healthy.

Taking active steps toward improved body image at any size

Even in the face of trying to improve your overall health with your diabetes care team, mixed messages might mean accepting two realities at once. 

Zappe’s colleague at Wexner Medical Centre, psychologist Sophie Lazarus, said, “Acknowledge that sometimes messages that seem oppositional can both be true; for instance, your body being beautiful and acceptable does not depend on its size, and losing weight or increasing exercise can improve your health outcomes.”

Lazarus and Zappe have a few tips for tackling this challenge of accepting your body and improving your health:

• Start by working on loving and accepting your body for its uniqueness right now

• Set boundaries around media or other sources telling you something different

• Prioritize friendships, which are important for weight management and activity levels, especially spending time with like-minded people who have similar goals and values

• Attend to emotional distress associated with diabetes, and the burden that can come with managing it by building coping skills

• Make time to learn about diabetes and your health to feel more in control

• Find new ways to address stress such as social support, prayer, meditation, and exercise

Finally, remember you are far from alone in struggling with body image issues with diabetes. 

https://diatribe.org/how-balance-body-positivity-weight-and-diabetes

10 Side Effects Of Diabetes: Here Is What Happens Inside Your Body When Blood Sugar Levels Rise

From thehealthsite.com

Did you know: Diabetes can have some severe consequences when left untreated? Scroll down to know what happens inside your body when blood sugar levels rise

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. It is one of those health conditions, which is irreversible as there is no cure for diabetes. This chronic medical condition affects the body's ability to regulate blood sugar levels. When left uncontrolled, or unmanaged, diabetes can cause several harmful side effects on various parts of the body.

How to know if you have diabetes? Look out for these signs and symptoms:

1. Increased thirst
2. Unexplained weight loss
3. Frequent urge to urinate
4. Blurry vision
5. Increased appetite
6. Have very dry skin
7. Numbness or tingling feeling on the feet

The above-mentioned are just the symptoms associated with diabetes, the condition can wreak havoc inside our body if left untreated. Check out the list of things it can do to your body.

10 Worrying Effects of Diabetes

Take a look at these 10 things that high blood sugar levels or diabetes can do inside your body when left unmanaged, or uncontrolled:

Cardiovascular Complications

When suffering from diabetes, it can increase your chances of developing severe cardiovascular diseases such as heart attacks, strokes, and peripheral artery disease. High blood sugar levels can damage blood vessels and contribute to the formation of plaque, this leads to the narrowing of the arteries and thus the usual blood flow gets disturbed.

Nerve Damage

Neurological damage or neuropathy is another worrying effect of diabetes. Studies have shown how prolonged exposure to high blood sugar levels can damage the nerves inside the body of the patient. This nerve damage can lead to the onset of symptoms such as numbness, tingling, and pain, typically in the hands and feet. This condition is known as diabetic neuropathy.

Kidney Damage

Nephropathy is another side effect of diabetes. Unmanaged high blood sugar can give rise to kidney diseases. As per studies, when left untreated, high blood sugar levels can damage the blood vessels inside the kidneys, impairing their ability to filter waste and excess fluid from the body. This can lead to the onset of chronic kidney disease.

Eye Complications

Eye complications, or retinopathy are another side effect of diabetes. Unregulated high blood sugar levels can affect the blood vessels inside the retina, causing severe issues for the eyes known as diabetic retinopathy. This condition can lead to severe vision problems and, if not managed, it can also result in serious vision loss or even blindness.

Foot Problems

Diabetic foot is a condition which is caused by poor circulation and nerve damage in the feet. This can make the patient vulnerable to foot ulcers, and infections, and also can slow the wound healing capacity. In some severe cases, diabetic foot treatment can also lead to foot or leg amputation.

Skin Conditions

High blood sugar can give the required environment for the bacteria and fungi to grow, thus leading to skin problems. Some of the skin issues that a diabetic can experience include dry skin, fungal and bacterial infections, itching, and slow wound healing.

Increased Risk of Infections

Diabetes can weaken a person's immunity and make their body prone to infections such as urinary tract infections, skin infections, and recurring yeast infections.

Poor Oral Health

High blood sugar can contribute to serious bacterial growth inside the mouth of the patient. It reduces the ability of the body to fight oral infections.

Mental Health Issues

Yes, you read that right. Poorly managed diabetes can also increase your risk of developing mental health disorders, such as depression and anxiety.

How To Manage Diabetes At Home?

Managing a chronic health condition like high blood sugar, or diabetes can be challenging both mentally and physically. It requires proper guidance from the experts to keep the blood glucose levels under control. However, since there is no cure for diabetes, and only lifestyle changes can help a patient deal with the side effects that comes with it, here are some diabetes management tips you need to follow:

1. Exercise regularly
2. Eat healthy and light
3. Get rid of extra body weight (fat)
4. Keep track of your blood sugar levels
5. Drink enough water throughout the day
6. Include foods in your diet which are lower in calories, saturated fat, trans fat, sugar, and salt.

Disclaimer: The above-given tips to manage diabetes or high blood sugar levels are only suggestions. They shouldn't be taken as a medical remedy. We suggest anyone who is experiencing the symptoms of diabetes, must visit the doctor and get their check-up done.

https://www.thehealthsite.com/diseases-conditions/10-side-effects-of-diabetes-here-is-what-happens-inside-your-body-when-blood-sugar-levels-rise-975950/

Diabetes: 5 amazing breakfast ideas to control blood sugar spikes in summer

From hindustantimes.com

The right combination of food groups in the breakfast can help manage glucose levels for people with diabetes

Planning and preparing meals in summer can be a tedious affair. The discomfort of cooking in kitchen, often the warmest area of the house, may discourage one to experiment with their culinary skills in the season. Thinking of food that can whet appetite and takes less time to prepare is surely a challenge in hot summer months. However, having a meal plan ready for the sweltering summer days can come handy, especially for people with diabetes, who can't afford to take short cuts or skip important food groups that can aid in managing their blood glucose levels. 

Diabetes as we all know is a metabolic disorder, that's on rise all over the world mainly due to the modern lifestyle that allows lesser time to stay active and eat healthy. Diabetes can lead to many complications for your heart, kidney, eyes and other health issues if the disease management is not up to the mark and the excess sugar remains in the bloodstream to wreak havoc on health.

Breakfast can play a crucial role in diabetes management considering it's the most important meal of the day. The right breakfast can also keep your energy levels up throughout the day and your moods better.

"Diabetes is a lifestyle disorder and can be managed well by making lifestyle changes. Breakfast is the most important meal of the day as it will kick start the day and help people with diabetes, especially on medication, prevent hypoglycaemia, better sugar control, and give the right nourishment to keep them active in the day. But the right combination of foods for breakfast is very important which will decide if it will spike the sugar levels or maintain them," says Avantii Deshpaande, Clinical Nutritionist, in an interview with HT Digital.

Breakfast can play a crucial role in diabetes management considering it's the most important meal of the day. (Freepik)

Avantii suggests 5 best breakfast ideas for people with diabetes this summer:

1. Yoghurt fruit parafait

This will help combine all good groups. A simple recipe which has a fruit, yoghurt or dahi along with granola can be a quick and easy on-the-go breakfast recipe. For people with diabetes, the original recipe can be tweaked a bit by replacing flavoured yoghurt with plain Greek yogurt or regular home-made curd. In summer, the choice of fruit could be a mango and you can also enjoy the delicious fruit in the best way possible. In place of granola, one can use roasted nuts and seeds mixture so that there is no extra sugar. The whole recipe can be topped with soaked sweet basil seeds to give a summer cooling effect.

How it prevents blood sugar spike

If you use a mango or any other fruit in this recipe along with curd and nuts it will reduce the glycaemic load of the fruit, ensuing that the sugar spike does not happen.

2. Paneer paratha, dal chillas, or eggs

Kick-start the day with a protein breakfast rather than carb-rich one like poha or upma. Dal chilas, eggs, idli with sambhar and chutney, parathas made with paneer, mixed besan, methi can be a good choice. For better management of diabetes make sure that you include protein in every meal.

How it prevents blood sugar spike

A protein rich breakfast always has an added advantage of keeping the sugar in control along with muscle building and better satiety.

3. Include loads of fibre

Make sure to include fibre in the breakfast. Fiber-rich foods include fresh fruits and vegetables and whole grains. It is best to add a fruit with a protein-rich breakfast when you have diabetes. A lot of times having a mixed fruit and vegetable juice like cucumber celery juice, tomato and mint juice or orange carrot with spinach, would be a great idea for the summers. But make sure that you keep the fibre intact and do not strain the juice.

How it prevents blood sugar spike

High-fibre foods take more time to digest and thus helps prevent sugar spikes.

4. Include good fats

Make sure to include good fats in your breakfast if you have diabetes. Good fats are the foods high in omega-3 fatty acids. Almonds, walnuts, flax seeds, melon seeds, chia seeds etc are great sources of omega-3 fatty acids. If you are in a hurry and want to ensure you get the nourishment for the day, consume a smoothie made with almonds, chia seeds and a fruit so you get the much-needed nourishment for the day. Having soaked sweet basil seeds with water is also a great way to get the dose of omega-3 fatty acids.

How it prevents blood sugar spike

Healthy fats can play an important role in regulating blood sugar levels by supplying anti-inflammatory and antioxidant benefits that can help regulate metabolism and body's response to insulin.

5. Hydrate well

You can end the breakfast with a glass of lemon water with black or pink salt added. This ensures that you get the electrolytes from the salt along with the lemon juice which is rich in vitamin C. Lemon juice will help in the absorption of the iron from the food too.

How it helps manage blood glucose levels

Studies have suggested that staying hydrated can keep blood sugar levels in control. Drinking adequate fluids in summer can also prevent dehydration which could worsen diabetes.

https://www.hindustantimes.com/lifestyle/health/diabetes-5-amazing-breakfast-ideas-to-control-blood-sugar-spikes-in-summer-101683273267763.html