How to lower insulin levels: 12 ways to reduce diabetes risk

From healthshots.com

Elevated levels of insulin, a vital hormone, may increase your risk for diabetes. We tell you how to lower insulin levels by eating right and adopting healthy habits 

Being obese or overweight is one of the major diabetes risk factors. Insulin, a hormone produced by the pancreas, may also be connected to the development of this chronic condition. The hormone plays a key role in regulating the levels of blood sugar by enabling cells to absorb and use glucose for energy or store it for future use. A high amount of insulin in your blood may increase your chances of having diabetes. It can also have a negative effect on your liver. That’s why you should know how to lower insulin levels.

Why is insulin important?

If you want to maintain your blood sugar levels, you must first understand all about insulin:

1. Regulates blood sugar

“Insulin helps maintain optimal blood sugar levels by preventing both hyperglycaemia (high blood sugar) and hypoglycaemia (low blood sugar),” shares endocrinologist and diabetologist Dr Shyam Sundar C.M. It facilitates the uptake of glucose into cells, ensuring your body gets a steady supply of energy.

2. Promotes energy storage

Insulin encourages the storage of excess glucose as glycogen in the liver and muscles. It also promotes fat storage in adipose tissue, which can be used as energy whenever your body needs it.

3. Supports cellular function

Insulin aids in the uptake of amino acids and potassium into cells, which are crucial for cellular repair, muscle maintenance as well as growth.

4. Balances metabolism

It ensures a balance between glucose and fat utilisation for energy, helping to optimise metabolic functions in the body. That’s why you should learn how to lower insulin levels.

                                                                        Insulin regulates blood sugar. Image courtesy: Freepik

Why are high insulin levels harmful?

Chronically elevated insulin levels is known as hyperinsulinemia, which often occurs in response to insulin resistance, where the body’s cells do not respond effectively to the hormone. “So, the pancreas compensates by producing more insulin,” says the expert. Hyperinsulinemia in youngsters can nearly double the chances of developing diabetes later in life, according to a 2020 study published in the Metabolism journal. “Constant high insulin levels can desensitise cells to its effects, leading to insulin resistance, a precursor to type 2 diabetes,” says Dr Sundar.

Other harmful effects of high insulin levels are:

• It encourages fat storage and inhibits fat breakdown, contributing to obesity.
• Excess insulin can lead to non-alcoholic fatty liver disease (NAFLD), where fat accumulates in the liver. “This increases the risk of liver damage and metabolic disorders,” says the expert.

How to lower insulin levels?

To keep these health problems at bay, you should know how to lower insulin levels.

1. Reduce carbohydrate intake

Consuming high-carbohydrate foods, especially refined sugars, leads to a rapid spike in blood glucose. “It makes the pancreas release more insulin to bring blood sugar levels down,” says the expert. Lowering carbohydrate intake minimises glucose spikes, reducing the need for insulin. Focus on whole, unprocessed carbohydrates like vegetables, quinoa, and legumes.

2. Practice intermittent fasting

Intermittent fasting may be in news for being an effective weight loss strategy. But this popular eating pattern that involves alternating between periods of eating and fasting can lower insulin levels too. During a 2022 study, published in the International Journal Of Endocrinology, intermittent fasting diet intervention was found to be effective in reducing insulin levels. “The fasting periods can improve insulin sensitivity and give the pancreas time to regulate insulin production,” says the expert.

3. Engage in regular exercise

Lack of movement and prolonged inactivity can lead to higher insulin levels. Physical activity can significantly reduce insulin levels, according to a study published in Frontiers In Physiology in 2022. Regular working out can improve insulin sensitivity, reducing the amount of insulin needed to transport glucose into cells.

4. Lose excess weight

You must lose extra body weight not just for aesthetic reasons. “Shedding body fat, especially around the abdomen, can enhance insulin sensitivity and reduce insulin resistance,” says the expert. It will also help to prevent obesity, which is associated with many health problems, including diabetes. That’s why you should remember to shed extra kilos while learning how to lower insulin levels.

5. Avoid sugary drinks

Soft drinks, candies, and processed foods cause insulin spikes, contributing to resistance over time. If you have diet sodas to reduce sugar intake then stop drinking it. During a 2023 study, published in Food Research International, consuming regular as well as diet soft drinks resulted in higher insulin levels. Don’t forget to have less sugary drinks while learning how to lower insulin levels.

                                                                   Avoid sugary drinks to lower insulin levels. Image courtesy: Freepik

6. Incorporate healthy fats

“High-fat meals do not directly raise blood glucose levels, but excessive unhealthy fat intake can contribute to insulin resistance over time,” says Dr Sundar. As you learn how to lower insulin levels, remember to have healthy fats like avocados, nuts, and olive oil. These can help to regulate blood sugar and prevent insulin spikes.

7. Stay hydrated

Drinking adequate water supports kidney function and insulin regulation by flushing out excess sugar from your body. During a 2016 study, published in the International Journal of Exercise Science, an association was found between high water intake and lower insulin levels. So, want to know how to lower insulin levels? Stay hydrated by having sufficient amount of water throughout the day.

8. Manage stress levels

Think about stress while learning how to lower insulin levels. “Stress triggers the release of the hormone cortisol, which increases blood glucose levels and, in turn, insulin production,” says the expert. Try to relax by practicing mindfulness, meditation, or deep breathing in the morning or before going to sleep.

9. Get quality sleep

You may have irregular sleep schedules due to work. But inconsistent sleep patterns and inadequate sleep can negatively impact insulin regulation. “Poor quality sleep disrupts glucose metabolism and can increase insulin resistance,” says the expert. Want to learn how to reduce insulin levels? Then remember to sleep for about seven to eight hours every night.

10. Take supplements

Want to know how to lower insulin levels? You may find the answer in supplements as they may help to improve insulin sensitivity and lower insulin levels. “Magnesium supplements improve insulin action, particularly in those with magnesium deficiencies,” says the expert. Chromium supplements can also help to enhance insulin function and regulate blood sugar levels. But don’t take supplements to lower insulin levels without consulting a doctor.

11. Have apple cider vinegar

Want to learn how to lower insulin levels? Have apple cider vinegar before meals. During a 2015 study, published in the Journal Of Diabetes Research, insulin levels decreased in participants after consuming apple cider vinegar. Put 1 to 2 tablespoons of apple cider vinegar in a glass of water, mix and drink it to reduce post-meal insulin spikes.

12. Monitor portion sizes

You should not only watch portion size to keep an eye on your weight but also to prevent insulin spikes. That’s why it is important to remember to monitor portion sizes while learning how to lower insulin levels. “Eating smaller, and well-balanced meals throughout the day can prevent overproduction of insulin and maintain stable levels,” says Dr Sundar.

Make sure to learn how to lower insulin levels to keep your liver healthy and prevent diabetes. Reduce sugary drinks, have healthy fats, and exercise regularly to prevent insulin spikes.

https://www.healthshots.com/how-to/ways-to-lower-insulin-levels/

Gestational diabetes: What to know during pregnancy

From newsnetwork.mayoclinic.org

Pregnancy is a time of significant change for a woman's body. Hormones fluctuate, energy levels shift and new challenges arise. One such challenge that some women face is gestational diabetes, a condition where blood sugar levels become elevated during pregnancy.

"In pregnancy, many things are changing in a woman's body. Her hormones are changing, and that's a lot of what leads to the initial nausea and vomiting and fatigue of pregnancy. These same hormonal shifts can also impact glucose control, leading to gestational diabetes in some women," says Dr. Summer Allen, a Mayo Clinic family medicine physician who provides prenatal care.

What is gestational diabetes?

Gestational diabetes happens when the body cannot produce enough insulin to regulate blood sugar levels during pregnancy.

"There are some women who will come into pregnancy having diabetes already, some with type 1 diabetes — autoimmune and genetically linked – and others with type 2 diabetes related to diet, activity and weight," says Dr. Allen.

While gestational diabetes often resolves after childbirth, it's important to understand its implications. "The important factor with gestational diabetes is after pregnancy, over that patient's lifetime, there is an increased risk for developing type 2 diabetes later in life," she says.

Who is at risk?

Certain factors can increase the likelihood of developing gestational diabetes, including:

• A family history of diabetes.
• Being overweight before pregnancy.
• Being over age 25.
• A history of polycystic ovary syndrome.
• Having had gestational diabetes in a previous pregnancy.

Routine prenatal screenings typically identify gestational diabetes between 24 and 28 weeks of pregnancy. It's a reason why Dr. Allen says health screenings are important.

"The reason we recommend prenatal care is to screen for some of those conditions and to anticipate things that could lead to a complication for a woman in pregnancy. An example is high blood pressure. Another may be an impact of glucose or sugar control in their pregnancy, such as diabetes," she explains.

Managing gestational diabetes

                                            A pregnant woman uses a glucometer at home to check her blood sugar level

Gestational diabetes can have consequences for both mother and baby if not properly managed. For the baby, it may increase the risk of larger birth weight (macrosomia), preterm birth or low blood sugar after delivery. For the mother, there's a higher risk of preeclampsia, caesarean delivery and developing type 2 diabetes later in life.

Managing this condition involves a combination of lifestyle changes and, in some cases, medical intervention. Dr. Allen recommends:

• Dietary adjustments: Try a balanced diet with fruits, vegetables, vitamins and minerals, and monitor portion sizes to help regulate blood sugar levels.
• Monitoring blood sugar levels: Frequent checks help ensure that levels remain within a safe range. Insulin or other medications may sometimes be required to maintain control.
• Attending regular prenatal check-ups: These visits allow healthcare professionals to monitor both mother and baby for any potential complications.
• Staying active: Don't underestimate the power of a walk.

"Going for a walk, even 30 minutes most days of the week, which can be broken up into 15-minute chunks or even 10-minute chunks, can make a big difference in decreasing chances of developing diabetes in pregnancy," says Dr. Allen.

Dr. Allen recommends the Mayo Clinic website as a resource to help support a healthy pregnancy.

https://newsnetwork.mayoclinic.org/discussion/gestational-diabetes-what-to-know-during-pregnancy/

Carrots may offer natural support for people with type 2 diabetes

From news-medical.net

Could an ordinary carrot improve the treatment of type 2 diabetes? A new study from SDU suggests so. The researchers found that carrots can enhance the body's ability to regulate blood sugar and positively influence the composition of gut bacteria.

Type 2 diabetes affects millions worldwide, with numbers on the rise in Denmark and globally. In Denmark alone, the number of cases has more than quadrupled since 1996.

Treatment typically involves dietary changes and medication, though many people experience side effects from common pharmaceuticals. According to researchers from SDU, Odense University Hospital, and the University of Copenhagen, who collaborated on the recently published study, carrots could offer a natural and potentially side-effect-free way to complement existing treatments.

The impact of carrots on blood sugar and gut bacteria

Researchers studied the effects of carrots over 16 weeks using mice induced with type 2 diabetes. The mice were placed on a high-fat diet to mimic an unhealthy human lifestyle. They were divided into two groups: one received a diet supplemented with 10% freeze-dried carrot powder, while the other received a diet without carrots. Both diets were calorie-matched, ensuring the only variable was the bioactive compounds in the carrots. Results showed that the group receiving carrot powder exhibited improved blood sugar regulation, as measured by glucose tolerance tests.

A glucose tolerance test measures how well the body regulates blood sugar after consuming a specified amount of sugar. In this study, mice were given a sugar solution, and their blood sugar levels were measured over time.

– Our study showed that carrots altered the composition of the gut microbiome – the billions of microorganisms living in the gut that play a crucial role in digestion and health. Mice consuming carrots exhibited a healthier balance of gut bacteria, explains project coordinator Morten Kobæk Larsen, associate professor at the Department of Clinical Research, SDU.

Additionally, these mice had more bacteria that produce short-chain fatty acids (SCFAs). These small molecules formed when bacteria break down dietary fibres, help regulate energy metabolism and blood sugar while supporting gut health.

– Everything we eat affects the composition of gut bacteria, Larsen elaborates.

– Consuming carrots shifts the gut bacteria towards a healthier balance, benefiting mice with type 2 diabetes.

How do carrots work?

Carrots contain bioactive compounds that enhance cells' ability to absorb sugar, thereby aiding blood sugar regulation. These bioactive substances, derived from unsaturated fatty acids, are also present in other vegetables from the carrot family, such as parsley, celery, and parsnips.

– We see carrots as a potential component of future dietary strategies for type 2 diabetes, says Lars Porskjær Christensen, professor of analytical chemistry and natural product chemistry at the Department of Physics, Chemistry, and Pharmacy, SDU.

– Other vegetables in the carrot family might have similar properties.

Could carrots help humans?

The researchers are cautious about directly applying their findings to humans.

– Our study used an animal model, and the next step is to conduct clinical trials, they explain. – Such studies are costly, and we are working to secure external funding to conduct a smaller clinical trial with carrots containing relatively high amounts of bioactive compounds. This could pave the way for larger clinical studies including studies in animals with purified bioactive compounds and thereby substantiate the preventive effects of carrots against type 2 diabetes, says Christensen.

Preliminary findings from a similar study on carrots' effects on colon cancer suggest that as little as 30–40 grams of raw or lightly cooked carrots daily could have beneficial effects.

According to the researchers, the concentration of bioactive compounds varies widely among carrot varieties. However, the right variety can provide sufficient doses of these compounds without needing concentrated products. For example, the 'Night Bird' variety, a purple carrot, contains relatively high concentrations of bioactive substances.

Does preparation matter?

Cooking impacts the amount of health-promoting substances, but they do not disappear entirely.

– Even with prolonged frying or boiling, some bioactive compounds remain. However, raw or lightly cooked carrots seem to be the best option to retain as many beneficial compounds as possible, Christensen advises.

The study is published in Clinical and Translational Science. Read more here: https://ascpt.onlinelibrary.wiley.com/doi/10.1111/cts.70090

https://www.news-medical.net/news/20250108/Carrots-may-offer-natural-support-for-people-with-type-2-diabetes.aspx 

Keep a careful watch on diabetes during winter

From thenorthernlight.com

By Sandhya M. Gelou

Diabetes is not only a physical condition. It is a 24/7 challenge to maintain mental well-being. Constant vigilance and decision-making are central in the lives of people with diabetes. The mental burnout associated with the management of diabetes is called diabetes distress.

People with diabetes face additional challenges in the cold, dark days of winter, with an increased risk of illness, potentially leading to diabetes complications.

Winter is called “flu season” which is synonymous with colds, coughs and especially the flu. Annual flu shots reduce the risk of serious complications. When diabetics catch the flu, their bodies release more stress hormones, which complicates blood sugar management. Flu can lead to dehydration, which impacts glucose levels. Drink more water, even if you don’t feel thirsty.

If you have a family member or friend with diabetes, check in with them to ask how they are doing. This is important if the weather prevents them from getting out for physical activity and socialising. Knowing that someone cares helps ward off the winter blues.

Cold weather can spike blood sugar in several ways, so check levels more often to identify fluctuations and adjust your insulin accordingly. Warm your hands before you test to make testing more comfortable. Stay as warm as possible and cosy up in a blanket after physical activity, whether outdoors or indoors.

Protect your insulin from freezing. Never leave it in a car or exposed to extremely low temperatures. Frozen insulin becomes ineffective, even after it thaws.

If you use an insulin pump and/or a continuous glucose monitor, remember to keep them protected. Be mindful of their placement to prevent freezing or damage from extreme cold.

Do you have an emergency diabetes care kit? One of the first items to include is a document, in a waterproof pouch, that contains your medical information:

• Conditions you have

• Medications you are taking, including dosages

• Emergency contacts of family and friends

• Your doctors’ names and contacts

• Details about glucose monitors and insulin pumps you use 

• Known allergies to medications or other allergies

• Syringes for your insulin injections

• Insulin

• Glucose meter

• Spare batteries

• Alcohol wipes to sterilize injection site

• Glucose tablets or gel, hard candy or honey to increase glucose levels quickly

• Other medications you take

• Water

This pre-emergency planning might sound daunting. Talk to your healthcare provider, who can help you determine what other items you should add to your kit based on your type of diabetes.

Cold weather typically comes with dry air, which can dry your skin out because of the higher use of indoor and car heaters. Check your skin and feet every day, so you notice problems early and get them treated promptly.

Ask family and friends to join you in indoor activities when the weather is too severe to get outside. Yoga? Dancing? Climbing up and down the stairs? If you’re reading or watching a movie, set a timer for every 15 minutes as a reminder to get up and walk around a bit – simple strategies like that can help with blood sugar management.

The complex interplay between mental well-being and diabetes is increasingly acknowledged in the medical community. With the high numbers of diabetes and prediabetes cases in the U.S., everyone should learn as much as they can about the disease. This knowledge will allow families and individuals to support each other in efforts to live healthier lives.

As winter unfolds, prioritise your well-being in joyful anticipation of spring. It will be here before we know it.

https://www.thenorthernlight.com/stories/keep-a-careful-watch-on-diabetes-during-winter,36205 

Sugary drinks may be driving millions of type 2 diabetes and heart disease cases

From medicalnewstoday.com

• Experts are interested in finding what factors contribute to cardiovascular disease and diabetes and what can help with prevention.
• One recent study highlighted that sugar-sweetened beverages may contribute to almost 10% of type 2 diabetes cases and over 3% of cardiovascular disease cases.
• There are a number of potential action steps that may help limit people’s consumption of sugary beverages.

Addressing the problems of cardiovascular disease and diabetes remains a key area of research and health intervention.

A recent study published in Nature MedicineTrusted Source estimated the global impact of sugar-sweetened beverages on type 2 diabetes and cardiovascular disease, looking at data from 184 countries.

The researchers found that in 2020, sugar-sweetened beverages were responsible for an estimated 9.8% of type 2 diabetes cases and 3.1% of cardiovascular disease cases worldwide. The data further explored which regions, countries, and individuals were most affected by sugar-sweetened beverage consumption.

How many sugary beverages do we consume?

Sugar-sweetened beverages like sodas remain a popular drink choice despite the potential risks. Study authors point out that consuming sugary sweetened beverages contributes to type 2 diabetes and cardiovascular disease (CVD), as well as weight gain.

Researchers wanted to look more at how sugar-sweetened beverages contribute to disease at the global, regional, and national levels.

First, researchers used the Global Dietary Database to examine the consumption of sugar-sweetened beverages. This database contained data from 2.9 million people across 118 countries, which the authors note represents 87.1% of the global population.

Researchers included any drink with added sugars and more than fifty Calories in an eight-ounce serving as a sugar-sweetened beverage. Researchers excluded beverages that were 100% fruit or vegetable juices, sweetened milk, and noncaloric drinks that used artificial sweeteners.

On average, people consumed just over two and a half eight-ounce sugar-sweetened beverages each week, with variation across regions and countries. For example, people in South Asia only had an average of 0.7 sugar-sweetened beverages a week, while people in Latin America and the Caribbean had an average of 7.3 sugar-sweetened beverages a week. People in Colombia had an average weekly consumption of 17.4 sugar-sweetened beverages, while people in China, India, and Bangladesh only had 0.2.

In general, men consumed more sugar-sweetened beverages than women, and younger people tended to consume more sugar-sweetened beverages than older individuals. Education level appeared to impact consumption differently in different regions.

Increased CVD, diabetes risk

Next, researchers were able to look at incidences of CVD and type 2 diabetes and how much of this could be attributed to sugar-sweetened beverages.

Researchers estimated that around 2.2 million new cases of type 2 diabetes and 1.2 million new cardiovascular cases were attributable to the consumption of sugar-sweetened beverages. They further estimated that consuming sugar-sweetened beverages caused 5.1% of deaths from type 2 diabetes and 2.1% of deaths from CVD.

Different countries were affected differently. For example, Mexico, Colombia, and South Africa had the highest amount of type 2 diabetes and CVD cases that were attributable to sugar-sweetened beverages. Regionally, Latin America and the Caribbean were most affected. About 24% of new type 2 diabetes cases and about 11% of new CVD cases were attributable to sugar-sweetened beverages in Latin America and the Caribbean.

Globally, researchers estimated that sugar-sweetened beverages were more likely to cause type 2 diabetes in men, people with higher education, and those in urban areas. For CVD, the impact of sugar-sweetened beverages was higher for men and people in urban areas because of higher consumption and baseline risk for CVD.

The proportional risk for type 2 diabetes and CVD from sugar-sweetened beverages was higher for younger individuals in their twenties.

Researchers also noticed a global increase of 1.3% in cases of type 2 diabetes attributable to sugar-sweetened beverages from 1990 to 2020, with the sub-Saharan Africa region experiencing the most increase. There was also a slight global decrease in cases of CVD attributable to sugar-sweetened beverages.

Overall, the study highlights the potential impact of sugar-sweetened beverages all over the world, providing insights into the regions and countries that are most affected.

Study limitations

This data does have limitations. It relied on survey data on beverage consumption, which can contain inaccuracies. There is also a certain bias risk from some dietary collection methods that researchers were able to address in part with their hierarchical Bayesian model.

The researchers lacked data on sweetened teas, which could have led to an underestimation of their impact, particularly in Asia. The global dietary surveys usually didn’t look at sugar-sweetened coffee or tea. The Global Dietary Database only contains data from 118 countries, but researchers were able to look at the incidence of type 2 diabetes and CVD in 184 countries, and this could have affected the results. There was also limited dietary data for some time periods and countries.

Researchers also considered data about the direct effects of sugar-sweetened beverages and the body mass index “mediated etiologic effects” of the drinks.

Authors acknowledge that data on the etiologic effects of sugar-sweetened beverages on type 2 diabetes, CVD, and weight gain mainly came from high-income countries, particularly when it came to weight gain data. Thus, these data might not accurately represent other populations. They also note that there was insufficient evidence to vary their risk estimates by some population characteristics.

This study is not exact; instead, it involves estimations. Researchers note that their study cannot prove cause and effect and that the findings are based on “available data and reasoned assumptions.” They note that it’s important to consider estimated uncertainty ranges when looking at certain national data. There is a risk for residual confounding and publication bias, and the data did not look at other harms of sugar-sweetened beverages.

Overall, the research emphasises the need to address the consumption of sugar-sweetened beverages.

Study author and postdoctoral scholar in the Cardiovascular Health Metrics Program at the Institute of Health Metrics and Evaluation at the University of Washington Laura Lara-Castor, who helped conduct the research as part of her doctoral studies at the Friedman School of Nutrition Science and Policy at Tufts University, noted the following to Medical News Today:

“If we do not act promptly with strategies to decrease SSB [sugar-sweetened beverage] intakes, we will see a continued rise in the attributable cardiometabolic burdens. This will continue to impose not only a decreased quality of life of the people with the disease and their caregivers, but also to the countries’ economy, given a decreased individual productivity and increased medical expenses.”

Minimising sugary drink consumption

There are a number of potential strategies that could limit people’s intake of sugar-sweetened beverages.

Cheng-Han Chen, MD, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Centre in Laguna Hills, CA, who was not involved in the study, explained:

“There will need to be coordinated public-policy efforts around the world to limit sugary drink intake. As this study shows, sugary drink intake differs in different parts of the world by various demographics. This provides an opportunity to enact targeted public policies depending on the region to improve health outcomes.”

People can also act at the individual level to be careful about the beverages they consume. Karen Z. Berg, a registered dietitian nutritionist, who was also not involved in the study, noted the following:

“I always recommend that people avoid drinking their calories and instead, just opt for water. Homemade unsweetened iced tea or sparkling waters are also okay to consume in moderation, but sugary beverages really have no place in a healthy diet.”

“There are two ways to drink less soda and avoid sugary beverages. You can make a serious effort to give these things up cold turkey and just stick to water, or you can do so gradually. I think flavouring seltzer with fresh or frozen fruit is a great way to get the carbonation people crave, with some flavour you can feel good about.”
— Karen Z. Berg, nutritionist

https://www.medicalnewstoday.com/articles/sugary-drinks-may-be-driving-millions-diabetes-heart-disease-cases?c=54700241075