I believe that the high blood sugar can be regulated by controlling you intake, relieving stress by meditation, exercise and a good sleep. There is a lot of data and experts pointing all in these directions.

This was confirmed by webmd article Eating to Control Diabetes and Blood Sugar – reviewed by Arefa Cassoobhoy, MD, MPH – states that “What you eat — and when you eat it — can affect your blood sugar levels.”

I researched a bit and found wealth of information all around web. I believe that this highly synthesized information will provide a lot of value on lower blood sugar naturally.

Food

Don’t skip meals: Most of us know that being a diabetic it is good to have timely snack/food in order to control your blood sugar. Doctors will always advice this. However there are few that can help you in a great way without risk of increasing your blood sugar.

pallavi_damera_foods

Protein and Fiber rich foods

Oatmeal is high in starch, but all the fiber make it a very healthy option. Look for less processed oatmeal, which takes longer to cook, for the best fiber content. The soluble fiber can help lower cholesterol, improve blood pressure, stabilize glucose levels, and it keeps you full for a long time.

Asparagus is a great choice for a side dish for meat. It’s a nonstarchy vegetable and is packed with fiber. It is low in carbohydrates and high in folate, vitamin C, and glutathione. Glutathione is an antioxideant that can help boost the immune system and promote healthy lungs.

Nuts are a great snack option for individuals with diabetes. They have a great crunch and are packed with flavor. They also are full of protein and fiber. They are high in calories because of their fat content, but the fat is the healthy monounsaturated kind.

Apples tend to be avoided for their high sugar content, but they’re packed with fiber. The soluble fiber slows digestion and can regulate blood glucose levels. Fiber can also reduce the risk of cardiovascular disease. One medium-sized apples has a 3 grams of fiber.

Beans are a great alternative because they’re high in fiber and protein. They are also packed with vitamins and minerals like folate, iron, magnesium, and potassium.

Antioxidant rich food/drinks

Tomatoes are high in lycopene, which is an antioxidant that helps neutralize free radicals in the body. It’s also what turns the tomato the bright red color. To absorb the benefits, have cooked and processed tomatoes like sauces, chili, and juice. Fresh, raw tomatoes are also a great option for their fiber and vitamin C content.

Tea is high in antioxidants, called catechins. They are currently being studied for their effectiveness in preventing chronic illness, including cancers and cardiovascular disease. Each type of tea (white, green, or black) has different health benefits, so switch it up every so often.

Grapefruit is puckering but delicious. They are packed with antioxidants, especially in the ruby-red variety. In a short study, people who ate one red grapefruit a day lowered their bad cholesterol by 20% and triglycerides by 17%

Vitamin rich food

Carrots are full of beta-carotene that could help prevent cancer and heart disease. Carotenoids could also help reduce insulin resistance. They are found in the yellow and orange colors. Roast carrots in the oven for a sweet and healthy side dish.

Spinach is a well known health food. It’s packed full of vitamins like B2, B6, folate, copper, magnesium, potassium, and zinc. Past studies have showed that spinach could reduce cancer, cataracts, and heart disease. It’s high in beta-carotene and packed with fiber.

Blueberries are an awesome choice for diabetics. They are packed with dietary fiber, vitamin C, and flavonoids. Flavonoids are phytonutrients and help to boost your immune system and fight off infection. They could also help fight off bad cholesterol and keep your heart and arteries healthy.

Low carb food

Yogurt is a great low carbohydrate breast and dessert option for diabetics. Look for the traditional thick Greek variety to find the lowest sugar content. Add sugar alternatives and fruit to make a great treat. You can also make sauces from yogurt to add zip to your meal.

Broccoli is full of vitamin C and is packed with fiber. Vitamin C is known to help wound healing. Broccoli is also full of beta-carotene, which is an antioxidant that makes vitamin A. This vitamin helps make healthy eyes, teeth, bones, and skin

Chili peppers In a study conducted by Australian researchers showed that when people with type 2 diabetes containing chili peppers in their daily diet, the amount of insulin needed to lower blood sugar after meals is reduced. Moreover, chillies contain vitamin C, carotenoids and antioxidants which may help regulate hormone insulin.

Garlic contain many organic compounds, such as Allyl Propyl Disulphide (APDS), Diallyldisul-phide oxide (allicin), flavonoids, etc, which are important components to decrease blood glucose levels and stimulate the pancreas to release insulin.

Check the 21 days healthy eating to turn healthy eating into a habit.

Meditation

Moyan Brenn_meditationThere are several types of meditation techniques proven to reduce the blood sugar naturally including Raja Yoga, Kriya Yoga, Transcendental Meditation and many more. You don’t need to spend hours together. It is just take 20 minutes to meditate, especially meditations like Transcendental Meditation (tm.org). I had been practicing this for more than 6 months now and I see a lot of benefits from it. This is scientifically proven by number of doctors around the world. You can check the details at (tm.org).

“It’s not New Age nonsense,” Herbert Benson of the Massachusetts General Hospital in Boston told New Scientist in a report. Benson and his team analyzed the gene profiles of 26 volunteers, none of whom meditated regularly, before coaching them on a 10- to 20-minute relaxation technique. The daily routine included reciting words, breathing exercises, and “attempts to exclude everyday thought,” reports New Scientist.

A control clinical trial conducted by Sreelixmi V. hegde et al. concluded that “Yoga can be used as an effective therapy in reducing oxidative stress in type 2 diabetes. Yoga in addition to standard care helps reduce BMI and improve glycemic control in type 2 diabetic patients.”

Also check the guided meditation if you are new to mediation and not sure where to start.

Sleep

Maintaining a regular schedule for sleep helps a lot in reducing the diabetes. Sleep is very important for body and brain to do lot of functions when you are not performing any active work. This improve and regulates your body, memory and many more functions. As you rest body try to repair on its own. But what I noticed is when you reduce the sleep significantly the effect will show it various other areas including cholesterol level increase, blood pressure increase and increase in sugar levels in your body.

You can download a free pdf book on the effects of sleep and diabetes soon here [no email required ;)].  (It will be here soon).

Exercise

Sancho McCann_exerciseEveryone know the importance of exercise. Once upon a time, where I come from, we all used to walk at least 2-3 miles every day to and back from work/school. Now a days even for a .5 miles distance we use motorbike or car. Exercise is part of everyday work in my childhood. Once I moved to US that is not the case. I can’t bike due to the weather or safety reasons (nice excuse though). I ended up using car for a small distance. I am an IT professional. I will sit in meetings the entire day or in my office. So where can I include exercise in my regular schedule?  This is the common case for most of us.

Now at least I committed to work at least 50% of the time standing. So I as you see my_basement_standing_workstationbelow I am writing this post out of the bar area of my basement while my son is paying with his Thomas and Friends trains.

We must change our exercise habits. If you like to watch TV exercise in the commercial breaks as long as you watch TV. Avoid sitting on the couch or lying down on the bed.

There are few exercise that can help diabetic people. Try to be active as much as possible. If you feel weak go back to the meditation section and try at least 30 minutes a day meditation.

 

Finally, it is not just the medication that lower your blood sugar. It is you and what you really want to do with your body really controls all the “dis”eases that you have in your body.  Even there is no issue as of today with your body, investing a 30 minutes in exercise and 30 minutes in mediation greatly improve your help condition overall.

One thing you could do to yourself is, stop browsing and leave the gadget [laptop, tablet, or phone] that you are holding in your hand right now and focus on a green tree in the distance. Please get up and walk around the house. Do this as often as possible.

It is very important to treat your body with respect. Your body is the only friend, that sticks with you from the first breath to the last. Don’t you think it deserves a bit more care?

Please add a comment to let me know your thoughts. Thanks you in advance for sharing it with your family and friends using the facebook, google+ or twitter.

 

Photos: Sanchom (Exercise),  Moyan Brenn(meditation), pallavi_damera (foods)

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