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More than 100 million adults in the United States struggle with blood sugar imbalancesa tr that continues to rise. Symptoms such as fatigue, fluctuating weight, mood swings, excessive thirst, blurred vision, frequent urination, headaches, infections, nerve damage, and delayed wound healing often accompany these issues, which can go unnoticed by many individuals. This underscores the importance of regular blood sugar level checks to ensure optimal ranges for everyone.
Every meal you eat releases carbohydrates and even small protein amounts into your bloodstream as sugar molecules called glucose. Your body then transports this glucose to each cell, using it primarily as an energy source for organ function. However, insulina hormone produced and released by the pancreasacts as the key needed to unlock cells' entryway. When carbohydrate intake exceeds what's manageable, blood sugar spikes occur alongside excessive insulin release. This impacts your energy levels, organ functionality, weight, mood, and hormonal balance. Therefore, mntning optimal blood sugar levels and enhancing insulin sensitivity is crucial for not just individuals with diabetes but all seeking improved health.
Whether you're getting a blood test at the doctor's office or using a finger-stick monitor to check levels at specific times of day, continuous glucose monitors CGMs offer real-time tracking throughout your 24-hour cycle. The chart below outlines recommed blood sugar targets for both individuals with diabetes and those without.
A common misconception is that limiting added sugars alone can stabilize blood sugar levels. While it's important to be aware of items like table sugar, high fructose corn syrup, brown sugar, dextrose, fruit juice concentrate, turbinado sugar, malt sugar, maltodextrin, and more, focusing on a whole-foods diet plays an equally crucial role. Opting for foods rich in fiber, healthy fats, lean proteins, and complex carbohydrates can help regulate glucose absorption.
Physical Activity: Regular exercise has been scientifically proven to lower blood sugar levels by fueling your muscles with glucose. The American Diabetes Association recomms at least 150 minutes of physical activity each week for this purpose.
Quality Sleep: Sufficient sleep is vital for regulating hormones that impact appetite and overall health. When you lack adequate rest, it increases hunger hormone levels, leading to the consumption of sugar-rich foods that elevate blood sugar.
Stress Management: High cortisol levels can cause blood sugar spikes due to stress hormone imbalance. Stress reduction practiceslike mindfulness exercises, regular physical activity, or engaging in hobbiesare beneficial for blood sugar regulation.
For individuals seeking additional support in managing their blood sugar goals, consider incorporating the following research-backed supplements:
Berberine: A compound found in plants like goldenseal, tree turmeric, and European barberry that has shown potential for lowering blood sugar levels by enhancing glucose transport into cells.
Cinnamon: Known to lower both pre-and post-meal glucose levels, benefiting both healthy individuals and those with type 2 diabetes.
Chromium: A trace mineral that supports carbohydrate metabolism by moving glucose into the cells where it can be used to generate energy.
Magnesium: An essential mineral that reduces fasting blood glucose levels and improves insulin sensitivity, enabling cells to uptake glucose more efficiently.
Alpha Lipoic Acid ALA: An antioxidant that ds in turning glucose into usable fuel while fighting free radicals linked to chronic diseases like type 2 diabetes.
Algae particularly Spirulina and Chlorella: A potent source of omega-3 fatty acids known for reducing inflammation and enhancing insulin sensitivity, crucial for overall health.
Elissa Goodman, a leading Cleanse Expert and Holistic Nutritionist based in Los Angeles, focuses on using transformative lifestyle changes to fight cancers. In this column, she shares insights on nutrition, immune system support, and moreempowering readers with holistic wellness strategies.
To delve deeper into the topic or request assistance related to Elissa Goodman's expertise, feel free to contact her at [email protected] or visit www.lcfocr.orghttp:www.lcfocr.org for comprehensive resources. Stay tuned for future articles on empowering your health journey.
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Balanced Blood Sugar Lifestyle Changes Optimizing Insulin Sensitivity Strategies Whole Foods for Glucose Regulation Natural Supplements for Blood Sugar Control Exercise Impact on Diabetes Management Sleep Quality and Blood Sugar Levels