6 Tips To Lower Your Blood Sugar Levels
Remember, insulin is a hormone that we need. It allows glucose to enter our cells so we can use it for energy. It known as the main ‘fat storage hormone’, and long term if there’s high amounts of blood sugar levels (from a high sugar and carb heavy diet), the pancreas compensates by releasing more and more insulin into the blood stream, in an attempt to reduce elevated blood sugar levels. Over time, the cells can become insulin resistant (IR) and don’t respond to it normally. Therefore, there’s elevated insulin, which can drive a number of health conditions and issues, including weight gain, resistance to weight lose, hormone imbalances, inflammatory conditions, type II diabetes, and can increase risks of heart disease and some cancer.
Did you read the blog on: Do You Have Metabolic Issue? If you didn’t go back and check it out here
Your food choices, sleeping habits and daily movement can reduce insulin levels and even reverse IR. Diet alone has the ability to reverse type II diabetes for some people.
Let’s keep it simple. Here’s my top recommendations to lower insulin levels and reverse IR.
My Top 6 Recommendations to support metabolic health & reverse IR
1. Eat more wholefoods - Focus on eating a Mediterranean diet that is high in unprocessed foods, including vegetables, berries, nuts, seeds, fish/seafood, eggs, good quality fibre including oats, rice, potatoes, lentils and legumes, and omega-3 fats like avo and olive oil!
2. Ditch processed foods - Try to reduce and ditch sugar-based processed foods, that are typically high in fructose including fruit juices, cereals, sauces in jars, jam, lollies, cakes, pastries, fried food, ice-cream, etc.
Let me be clear, fructose is a natural sugar found in fruit, which means it’s unprocessed. As recommended by the Australian Dietary Guidelines, two serves of fruit per day (not fruit juice!) is recommended.
3. Intermittent Fasting - Most people benefit from a gentle intermittent fasting period each day. A gentle fast is shown to help insulin sensitivity, and for some people, can reverse insulin resistance. By fasting you also give your digestive system a break, which can reduce IBS, bloating, reflux and gut discomfort.
Most people benefit from eating their meals within a 12-hour window and having a 12-hour fasting window. For example, if you finish dinner by 7pm then you fast until 7am the following day. This means no cups of tea at night, no dessert. The kitchen light is off and your digestive system is “off”, so to speak
Gentle intermittent fasting allows blood sugar levels to drop, which enables your body to dip into fat stores, and use fat as fuel!
Note: there are some people that benefit from a longer fasting window, such as 14 or 16 hour period, however this is a case-by-case basis, as some people thrive and others do not. There are times when I strongly discourage and recommend not to fast, such as pregnancy, breastfeeding, some hormonal imbalances and specific health concerns/conditions.
4. Sleep more
Numerous studies show that restoring or extending sleep improves energy and aids weight loss
Eat during daylight hours. Nighttime eating is well associated with a higher risk of insulin resistance, diabetes and obesity.
The scientific consensus is that adults should aim to achieve 7 to 8 hours to support a healthy weight and regulate appetite signalling
5. Supplement with magnesium
Magnesium aka ‘Nature’s Tranquilliser’, is a supplement that’s one of the fastest and most effective ways to correct insulin levels
Magnesium deficiency is associated with insulin resistance, sugar cravings and weight gain.
Magnesium is a key hormone regulator, which means it helps regulate insulin levels, PLUS other hormones; including stress hormones, sex hormones and sleep hormones
Most people benefit from 300mg - 600 mg of magnesium per day. My preferred type of magnesium is magnesium bisgylcinate, as it’s most bioavailable and doesn’t tend to cause the tummy upsets that other sources do.
Foods that are high in magnesium includes cacao, dark chocolate (the darker the higher it is in cacao), green leafy vegetables, avocados, oily fish, lentils, legumes, nuts and seeds
6. Move that body
By moving your body you increase insulin sensitivity.
Guidelines point to 30 minutes of exercise, five times a week, for health benefits
Studies show that a single bout of exercise can increase insulin sensitivity for at least 16 hours post exercise
Pick a few things to focus on and go for it! If you want to pick my brain or book in a personalised nutrition and naturopathy session, you can contact me here
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I am a Naturopath and Nutritionist based in Lane Cove on Sydney's North Shore. I offer in person and online consultations so I can work with you from anywhere in the world! My mission is to help you restore vibrant health. I keep it simple! There’s no calorie counting, deprivation or fads. I draw on scientific research and clinical experience to give you personalised recommendations including practical nutritional recommendations, which includes 7-day meal ideas, recipes and shopping lists, and easy-to-apply lifestyle recommendations. I look forward to connecting with you!