Planning a pregnancy with diabetes? A doctor shares 6 tips

From healthshots.com

If you're planning a pregnancy with diabetes, your lifestyle habits will need your special attention and doctor's extra care. Check out these tips!

A vast population of the country is affected by diabetes, a condition caused by genetic predisposition and lifestyle factors. In either case, elevated blood sugar levels occur when the body fails to produce enough insulin (Type 1) or becomes resistant to its effects (Type 2). In addition to obesity, poor diets, and family history, sedentary lifestyles are also contributing factors. For women, especially, planning a pregnancy with diabetes can become tricky.

Diabetes impacts fertility and can cause issues all through the stages of pregnancy and delivery. Therefore, pregnancy requires meticulous planning if one is diabetic. High blood sugar levels can cause problems at the time of conception, due to which there is a problem in pregnancy. If a woman is diabetic, a doctor’s advice must be taken to bring the condition under control before conception in case of a planned pregnancy.

When it comes to women, diabetes can make the process of pregnancy quite challenging. When glucose levels are not managed well, it can create difficulty in egg implantation, as well as problems such as increased thirst, urination, fatigue, frequent infections. These can become worse if the woman does not take care of her diabetes during pregnancy.

Planning a pregnancy with diabetes needs care. Image courtesy: Shutterstock

Tips to plan safe pregnancy with diabetes

There are a few measures that women can consider to manage fertility with diabetes. Here are some key tips for pre-planning pregnancy, according to Dr Archana S. Ayyanathan, Medical Director MD (Obstetrician and Gynaecologist), Archana IVF And Women Centre.

1. Meet the right consultant

Ensuring a successful pregnancy begins with mutual understanding, support and readiness between partners. The next step is to freely ask questions to a doctor. If you take medicines or hypoglycaemic agents to control blood sugar levels, consult your doctor about whether it is the right and safe time to conceive. Be open to the expert, and if there are any other problems such as heart, kidney, and liver problems due to diabetes, it is also necessary to treat them before becoming a mother. These problems can increase due to pregnancy and harm the unborn child’s health.

2. Menstrual cycle and sugar level

It is equally crucial to focus on the menstrual cycle, which could impact your blood sugar levels. The menstrual cycle can also trigger the sensitivity of glucose and insulin, which further affect your metabolism. Moreover, hormonal variations during the cycle can impact appetite and cravings, influencing a woman’s dietary choices.

3. Regulate your blood sugar levels

If you have gestational diabetes or type 2 diabetes, your healthcare provider must give you medications to assist you in overseeing your blood sugar levels. Take your medication exactly as directed. Track your blood sugar levels and have a record for ready reference.

4. Follow a healthy diet

A healthy diet is essential for efficiently treating diabetes and boosting fertility. Women should aim for a diet that includes a range of fruits and vegetables, lean protein sources and healthy grains. It is best to limit your intake of calorie-dense, high-fat meals as well as sugary beverages. Furthermore, diabetic women should work with a qualified dietitian to develop a personalized food plan matching their nutritional needs.

5. Exercise regularly

Exercise should be a part of the routine. It is critical to talk with your healthcare professional to ensure your physical activity plans are safe for you. If you are pregnant already, choose pregnancy-safe activities such as walking, swimming, stationary cycling, prenatal yoga, or low-impact aerobics. These low-impact workouts reduce the likelihood of falling or suffering an abdominal injury.

6. Plan ahead

Women with diabetes who want to conceive should take precautions to ensure a successful pregnancy. Consultation with their healthcare practitioner is essential for optimizing blood sugar management and addressing any health problems that may arise during pregnancy. Furthermore, lifestyle changes, including quitting smoking and drinking alcohol, might improve the odds of a healthy pregnancy.

Treating diabetes while planning a pregnancy requires diligent preparation and close collaboration with healthcare specialists.

https://www.healthshots.com/preventive-care/reproductive-care/planning-a-pregnancy-with-diabetes-a-doctor-shares-6-tips/

'Super soup': Broccoli-based recipe shows promise in preventing type 2 diabetes

From wionews.com

Broccoli soup has emerged as a smart food choice for individuals at risk of type 2 diabetes. A firm called Smarter Food claims that the ingredient in its packaged vegetable soup is a particular variety of broccoli that was initially identified growing wild in Sicily by the company's chief scientist, Prof. Richard Mithen, and can help with keeping away type 2 diabetes. 

New strain of Broccoli, GRextra

After years of research and plant breeding, the company has developed a new strain of broccoli called GRextra, which it grows and processes into soup in Scotland.

Cruciferous vegetables are a family of vegetables that belong to the Brassicaceae family, also known as the cruciferous or cabbage family. They are characterised by their four-petaled flowers, a cross-shaped pattern of the flower's petals, and their distinctively pungent aroma. Common examples of cruciferous vegetables include Broccoli, Cauliflower, Cabbage, and Brussels sprouts among others. 

These vegetables naturally contain a compound called glucoraphanin, which is of interest due to its potential health benefits. When consumed, it can convert into another compound called sulforaphane, known for its antioxidant and anti-inflammatory properties. 

SmarterNaturally

Smarter Food, operating under the brand name SmarterNaturally, originated as a spin-off from the Quadram Institute, a food and health research centre located in Norwich. The company receives funding from both the UK Research and Innovation grants, which are government-funded, and venture capital sources.

Benefits of Broccoli soup 

“There is a really large and growing body of published data, which is all peer-reviewed, published science around glucoraphanin and sulforaphane,” says the chief executive, Laura Knight. “We’ve created a food product that delivers a really high quantity of this compound.”

One bowl of soup a week

According to the company's trials, even only one bowl of soup each week can help decrease high blood glucose levels and keep them stable over time. This is especially beneficial for those who have high blood sugar, a major risk factor for developing diabetes.

In accordance with earlier studies, consuming foods high in glucoraphanin and adopting a healthier lifestyle may help prevent or treat various age-related illnesses, including cancer, as well as lower blood pressure and cholesterol.

The SmarterNaturally team wants to raise an additional £500,000 ($617,300) by the end of May after raising £1.5 million ($1.8mn) since they started, in order to expand their product line and enhance production.

https://www.wionews.com/science/super-soup-broccoli-based-recipe-shows-promise-in-preventing-type-2-diabetes-597468 

People with type 2 diabetes may benefit from exercising in the afternoon, study shows

From edition.cnn.com

People with type 2 diabetes should exercise in the afternoon instead of the morning to manage their blood sugar, a new study has found.

“In this study, we (have) shown that adults with type 2 diabetes had the greatest improvement in glucose control when they were most active in the afternoon,” co-corresponding author Dr. Jingyi Qian, from the Division of Sleep and Circadian Disorders at Massachusetts’ Brigham and Women’s Hospital, said in a statement.

“We’ve known that physical activity is beneficial, but what our study adds is a new understanding that timing of activity may be important too,” Qian added.

A team of researchers from Brigham and Joslin Diabetes Centre studied data from more than 2,400 people who were overweight and diagnosed with type 2 diabetes, and were wearing a waist accelerometry recording device – something that measures vibration or acceleration of motion – to measure their physical activity.

After reviewing data from the first year of the study, researchers found that those who did “moderate-to-vigorous” physical activity in the afternoon had the greatest reduction in blood glucose levels.

Researchers concluded that "timing does seem to matter" when it comes to physical exercise

According to Harvard’s School of Public Health, examples of “moderate” activity include brisk walking, mowing the lawn with a power mower and playing badminton recreationally, while “vigorous” activity includes hiking, fast jogging, a basketball or soccer game or cycling at 14-16 miles per hour.

You can tell if you are exercising at a moderate aerobic level if you’re able to talk but not sing your favorite song, according to the US Centers for Disease Control and Prevention.

When looking at data from the fourth year of the study, the team found that those who exercised in the afternoon maintained a reduction in blood glucose levels, and had the highest chance of being able to stop taking glucose-lowering diabetes medication.

Type 2 diabetes is the most common type of diabetes, and occurs when the body becomes resistant to insulin, or doesn’t make enough insulin, according to the World Health Organization.

Mostly found in adults, it is associated with older age, obesity, family history, physical inactivity and race/ethnicity.

People with diabetes are at risk of complications including nerve damage, vision and hearing problems, kidney disease, heart disease and premature death.

The study’s authors note that the observational study does come with limitations, as it didn’t measure sleep or diet.

“Timing does seem to matter,” said co-corresponding author Dr. Roeland Middelbeek, assistant investigator at Joslin Diabetes Center. “Going forward, we may have more data and experimental evidence for patients to give more personalized recommendations.”

Dr. Lucy Chambers, Head of Research Communications at Diabetes UK, said of the study: “Keeping physically active can help people with type 2 diabetes manage their blood sugar levels and reduce their risk of developing serious diabetes-related complications such as heart disease and kidney failure, as well as improving their overall wellbeing.

Chambers, who was not involved with the study, emphasized the need for people to exercise where they can.

“This new research found that regular ‘moderate-to-vigorous’ physical activity – whether in the morning, midday, afternoon or evening – was associated with lower average blood sugar levels in people with type 2 diabetes. Afternoon exercise was linked with the greatest benefits but the reasons for this are unclear and current evidence on optimal times for exercising is mixed.

“If you’re living with type 2 diabetes, the most important thing is to find an exercise you enjoy and that you can incorporate into your routine in the long-term – whether it’s before work, on your lunch break, or in the evening,” she added.

The team’s findings are published in the journal Diabetes Care.

https://edition.cnn.com/2023/05/26/health/diabetes-type-two-afternoon-exercise-intl-scli-wellness/index.html 

How to Talk to Friends and Family About Your Type 2 Diabetes Diagnosis

From self.com

Having the right people in your corner can relieve some pressure

Even though more than 35 million Americans have type 2 diabetes, getting diagnosed with the chronic condition can feel overwhelming. It’s natural to want to turn to family and friends for help, but speaking candidly about your diagnosis can sometimes be tricky in its own right. 

“There’s a stigma attached to type 2 diabetes,” says Camilla Levister, NP, a certified diabetes care and education specialist in the division of endocrinology, metabolism, and bone disease at Mount Sinai Hospital in New York City. Some people who are unfamiliar with diabetes might inaccurately attribute it to a person's lifestyle or assume their weight or eating habits are solely to blame. These are common misconceptions, but the truth is that type 2 diabetes isn’t always linked to a person’s weight or whether they eat sugar. “A lot of patients I speak to have guilt or shame, or they’re worried they’ll be judged by family members,” Levister tells SELF.

Unfortunately, not all loved ones will be receptive toward how you’re feeling—or understand why you’re making certain changes. And you won’t always want to be open with everyone, which is perfectly okay, Alison Ward, PhD, a psychologist at the University of Washington Medicine’s Diabetes Institute at South Lake Union, tells SELF. Your diagnosis is just that: yours. It’s a privilege—not a right!—for other people to know personal details about your health, even if they’re your family members or others you’re super close to.

If you want to talk to loved ones about your condition, it helps to have a plan in place—that way, you can help guide them to understand the facts and how you’re feeling. Here’s how to tell the people in your life about a type 2 diabetes diagnosis.

Try to feel confident and informed about type 2 diabetes to help others do the same.

If you’re still wrapping your brain around type 2 diabetes, it may be helpful to hold off on telling loved ones about your diagnosis until you feel more knowledgeable and comfortable about the condition and how you and your care team intend to treat it. 

The Centers for Disease Control and Prevention, National Institutes of Health, and American Diabetes Association have lifestyle guides and resources for people who’ve just been diagnosed, including information about symptoms, medications, tests (and how to use them), recipes, and where to find support groups. Knowing the facts about type 2 diabetes can help prepare you to answer tough questions—or address off-base suggestions. 

If you’re working with a primary care doctor, they can also connect you with a diabetes specialist, like an endocrinologist, or a registered dietitian or pharmacist who is also a certified diabetes educator. You can also try a diabetes self-management course—a program that helps you learn to monitor your blood sugar, cook diabetes-friendly meals, and more—if you’re up for it, Dr. Ward says. 

Ask for the floor when it’s time to talk.

Whether you think they’ll be curious or concerned about your diagnosis, Levister recommends making sure you’re heard in full before your loved one responds. This can give you a chance to share what you’ve learned about type 2 diabetes—and squash misconceptions as they arise. 

Here’s a sample script that Levister often encourages folks with diabetes to use when introducing their diagnosis. While it’s a good starting point, feel free to tweak this template based on your unique journey—as well as who you’re talking to:

“I’m telling you about my diagnosis because I care about you and our relationship. I’d like to be able to talk to you about it, so I want to share what I’ve learned so far as I’ve discussed nutrition with my registered dietitian/doctor. They explained that having type 2 diabetes doesn’t mean I can never have sweets or carbs again. Instead, they stressed that I should be mindful of what I’m eating, including my portion sizes. They also said that many of the nutrition changes recommended for people with diabetes are things that are recommended to most people in general, including eating more fruits and vegetables, more fibre, and more lean protein. I want to be clear that I don’t need commentary or feedback on what I’m supposed to eat or how I’m supposed to move. I’m working with my dietitian/doctor to take care of myself. Right now, I would appreciate your support, understanding, and encouragement. If you have any questions about my diagnosis, I’m happy to answer them.”

Ideally, your loved one will be receptive from the start. If that’s not the case, Dr. Ward recommends using the “assertive formula” to help communicate your needs directly. Here’s how it might look in action: 

“It makes me feel [ashamed, hurt, angry, anxious, etc.] when you comment ABC [I ate a specific type of food, I walked for 20 minutes instead of 30, etc.]. In the future, I’d prefer XYZ [you keep judgmental comments to yourself, you trust me to manage my condition, etc.].”

If your friend or family member still isn’t giving you the response you’re looking for, but you still want them involved with your care plan, Dr. Ward says you can consider talking to a family therapist. That person can potentially help bridge gaps in communication when it comes to your diagnosis.  

Be clear about how your community can support you.

Despite their best intentions, family and friends might not know how to be helpful right away. “Sometimes you need to tell [loved ones] what you need from them,” Levister says. Maybe that means watching for potentially dangerous situations: “If you’re on medications that might cause low blood sugar, then it’s good for people around you to know that,” he says, adding that you can tell them what low blood sugar symptoms look like—and when they should step in to help. 

You may also want their company at doctor’s appointments or help prepping meals. (A cooking class could be fun to try!) Or maybe you need someone to validate your emotions when things feel difficult or draining. That part’s key: Frustration that builds up over time can cause problems down the road, like burnout that leads to skipping medications. “Some people keep [their diabetes] to themselves and don’t necessarily share or have expectations of loved ones. It can be a lonely experience,” Dr. Ward says. "Chronic illness is not just your problem. It’s the family’s condition.”

If you’ve chosen to tell someone about your type 2 diabetes, chances are it’s because you know how much they care about you—and how strongly they want you to thrive. Reach out about your diagnosis when you’re ready, but don’t be afraid to ask for support whenever you need it. 

https://www.self.com/story/type-2-diabetes-support

Type 2 diabetes prevention week 2023: men under 40 are urged to understand their diabetes risk

From diabetes.org.uk

For Type 2 Diabetes Prevention Week (22-28 May 2023), we are encouraging younger men to take a free and simple test to understand their risk of type 2 diabetes.

Men under 40 are most likely to be spurred into action to improve their health by a health scare, or if a healthcare professional such as a GP said they needed to, according to new research commissioned in partnership with Tesco. 

We are therefore encouraging the uptake of a free type 2 diabetes risk assessment, Know Your Risk, in men under 40, to understand their risk and not wait for symptoms to appear.  

The warning signs of developing type 2 diabetes may not be obvious and increasing numbers of people aged 40 now live with type 2 diabetes. Our research estimates that the number of men aged under 40 living with a diagnosis of type 2 diabetes could hit 200,000 by 2027. In comparison, in 2019, 57,400 men aged between 26-39 had been diagnosed.  

This Type 2 Diabetes Prevention Week 2023 we want younger men to understand how vital it is to know their risk. You can check your risk score for free online or visit any of the 370 Tesco pharmacies across the UK. 

Alongside Tesco, we launched the Know Your Risk tool in Tesco pharmacies and online in November 2022, but our data shows that half as many men have completed it as women. 

Anyone who completes an assessment will be directed to free advice and information on the help and support available to manage their risk. 

Understanding the risk of type 2 diabetes 

Eating more portions of fruit and vegetables and moving more are just two of the ways to reduce your risk of developing type 2 diabetes. Yet in our survey of 2,000 men, 82% of respondents were eating on average less than five portions of fruit and vegetables a day, and 86% were getting under 150 minutes of exercise a week, falling short of recommended healthy levels.  

As part of its commitment to help customers make healthier food choices, Tesco has also produced a series of healthy and budget-friendly recipes for Prevention Week, approved by us, which are available through the Tesco Real Food website. 

White men are more at risk of type 2 diabetes if they’re over 40, but just one in seven (14%) of men under 40 surveyed were aware of this. For people from African-Caribbean, Black African, Chinese or South Asian backgrounds, this risk increases at a far younger age – from age 25 – yet only one in 10 (11%) of men surveyed knew this. 

While type 2 diabetes is often stigmatised as a condition that people bring on themselves, the risk factors are multiple and complex, and include family history and ethnicity, as well as living with obesity or overweight, among other factors. 

Social deprivation is also an issue. Factors such as income, education, housing, access to healthy food, as well as poorer access to healthcare, have been shown to be strongly linked to an increased risk of developing several health conditions – including obesity and type 2 diabetes. As a result, people who are at increased risk of type 2 diabetes are all-too-often less likely to be able to benefit from support to manage it. 

Type 2 diabetes has until recently been quite rare in those aged under 40, so many people – including healthcare professionals – don’t always recognise the symptoms.  

Chris Askew OBE, Chief Executive at Diabetes UK, said:  

“While developing type 2 diabetes isn’t looming large on the minds of most young men, we’re seeing increased numbers of men in this age group developing this serious and life-altering condition. Managing your weight, eating healthily and doing more physical activity can all contribute to reducing your risk of getting type 2 diabetes, and starting those habits at a younger age can set you up on a healthy path for later life, when we really see people’s risk increase.  

"Understanding the risk factors of type 2 diabetes, and your own personal risk based on your family history, ethnicity and general health is so important. Getting a diagnosis of type 2 diabetes is life-changing. Younger men have the chance now to make changes that could reduce their risk of developing the condition, and know how to help keep it at bay.” 

https://www.diabetes.org.uk/about_us/news/diabetes-prevention-week-2023-men-under-40-urged-understand-their-type-2-diabetes 

Childhood adversity potentially pre-disposes young adults to type 2 diabetes

From clinicaltrialsarena.com

GlobalData estimate that by the end of 2023, there will be 234 million diagnosed prevalent cases of type 2 diabetes in men and women in the 16 major pharmaceutical markets

Activation of the psychological stress response due to childhood adversity has been hypothesised to increase an individual’s risk of developing early-onset type 2 diabetes, which is when an individual under 40 years of age is diagnosed with the condition. Some research suggests that the pathology of early-onset type 2 diabetes is more aggressive, thus pre-disposing affected individuals to increased risk of developing lifelong complications earlier in life and consequently long-term treatment and medication. This more recently proposed and relatively unexplored risk factor for early-onset type 2 diabetes, childhood adversity, has been quantified in a May 2023 Denmark study by Elsenburg and colleagues published in Diabetologica. The study findings concluded that associations existed between high levels of childhood adversity across multiple life dimensions and the increased risk of developing early-onset type 2 diabetes in both men and women.

                                                                                        Source: GlobalData. ©GlobalData

Type 2 diabetes has been a long-standing public health threat, but its prevalence has increased substantially over the recent decades due to changes in lifestyle habits and the rise in obesity seen in both adults and younger age groups. GlobalData epidemiologists estimate that by the end of 2023, there will be 234 million diagnosed prevalent cases of type 2 diabetes in men and women in the 16 major pharmaceutical markets (16MM: US, France, Germany, Italy, Spain, UK, Japan, Australia, Brazil, Canada, China, India, Mexico, Russia, South Africa, and South Korea); by the end of 2028 that number is expected to increase to 261 million cases (Figure 1, above).

Data on childhood background from a nationwide register of 1.2 million Danish residents born between 1980 to 2001 were collected and collated; those individuals were then followed from ages 16 until 38 years old, and cases of type 2 diabetes were recorded. Childhood adversity across three life dimensions was divided into material deprivation, loss or threat of loss, and family dynamics. Participants were each allocated to one of the five levels of childhood adversity, which were: early life material deprivation, persistent material deprivation, loss, the threat of loss, and high adversity, based on the yearly counts of adverse events during childhood. Men who had experienced high levels of adversity during childhood such as exposure to poverty, illness or death in the family, or a dysfunctional household were 2.4 times more likely to develop early-onset type 2 diabetes by the age of 38 years old compared to those who experienced low levels of childhood adversity. Similar results were found for women, as those in the high adversity group were 1.6 times more likely to experience early-onset type 2 diabetes compared to women in the low adversity group. However, the risk of early-onset type 2 diabetes for men who experienced high levels of childhood adversity was more profound than for women who experienced high levels of childhood adversity.

Adversity during childhood could dysregulate bodily functions such as the normal functioning of the central nervous system; the accumulation of stress over time has been suggested to increase the risk of developing early-onset type 2 diabetes, which has been supported in this study. Minimising the adversity faced by individuals during childhood could reduce a portion of early-onset type 2 diabetes cases resulting from external circumstances.

https://www.clinicaltrialsarena.com/comment/childhood-adversity-type-2-diabetes/ 

Exercise and Diabetes- Why Physical Activity is Essential

From diabetesincontrol.com

Diabetes is a chronic health condition that affects millions of people worldwide. The disease occurs when the body is unable to produce or properly use insulin, leading to elevated blood sugar levels and a range of associated health problems. While there is no cure for diabetes, exercise can play a crucial role in managing the disease and improving overall health.

Physical activity has numerous benefits for people with diabetes. Regular exercise helps to control blood sugar levels by improving insulin sensitivity and glucose metabolism. It also helps to lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health. Exercise also has a positive effect on mood and mental health, helping to reduce stress, anxiety, and depression.

In addition to its physical benefits, exercise is also an important tool for weight management. Excess weight is a major risk factor for developing diabetes, and losing weight through exercise and healthy eating can help reduce the risk of developing the disease. Exercise also helps to increase muscle mass and improve overall fitness, making it easier to maintain a healthy weight over time.

For people with diabetes, it is important to choose activities that are both safe and effective. Aerobic exercises, such as brisk walking, jogging, cycling, or swimming, are particularly beneficial for controlling blood sugar levels. Resistance training, such as weight lifting or bodyweight exercises, can also be helpful for improving insulin sensitivity and increasing muscle mass.

It is also important to be mindful of the intensity of your exercise. For people with diabetes, moderate-intensity exercise is typically recommended, as intense exercise can cause a temporary increase in blood sugar levels. However, low-intensity exercise may not be as effective for controlling blood sugar levels and improving insulin sensitivity.

It is also important to monitor your blood sugar levels before, during, and after exercise. For some people with diabetes, blood sugar levels may drop too low during or after exercise, making it necessary to have a snack or adjust insulin doses. Your doctor can help you develop a safe and effective exercise plan based on your individual needs.

In conclusion, exercise is an essential component of diabetes management. By choosing safe and effective activities, monitoring blood sugar levels, and being mindful of intensity, people with diabetes can enjoy the numerous physical and mental health benefits of exercise. With the right approach, exercise can help improve overall health and reduce the risk of associated health problems, making it an important tool for people with diabetes to live a healthy, active life.

https://www.diabetesincontrol.com/exercise-and-diabetes-why-physical-activity-is-essential/ 

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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