Five Steps to Help Reduce Blood Sugar in Pre-Diabetes
Are you insulin resistant? Or even have pre-diabetes and you're not sure what to do next? Here are 5 things that can help! First of all, we need a little background.
Insulin is the hormone that acts as a key, letting glucose from the food we eat enter our cells. Our blood sugar rises after we eat, then falls when insulin puts that glucose into the cells from the blood stream. However, if we eat a lot of carbohydrates (chips, bread, sugar, sodas for example) day after day, year after year, our cells get tired of being subjected to insulin all the time, and they stop responding as well as they did before. Then, our pancreas has to work harder and put out more insulin. This is insulin resistance. If we continue stressing our systems by eating a lot of carbohydrates, the pancreas gets tired over time, and the amount of insulin it makes will drop. Then our blood sugar gets higher and higher. This is Type 2 Diabetes Mellitus. If your doctor has told you that you are becoming insulin resistant, or if you are already pre-diabetic, here are some things you can do to help your pancreas!
5. Swap your cereal or oatmeal for eggs in the morning.
Have you ever eaten cereal for breakfast then you are hungry 90 minutes later? Cereal is nearly all carbohydrate, and causes a quick rise in your blood sugar, followed by a crash when your insulin kicks in to lower your blood sugar. Eggs are a better choice since they have fat and protein that help keep your blood sugar stable. Plus, you won't be hungry until lunch time!
4. Stop drinking sodas.
At 36 grams of sugar per can, soda has really no redeeming qualities. Switch to unsweetened tea or water with lemons.
3. Get some sleep.
Don't underestimate the healing properties of regular sleep. We need at least 7 hours per night to heal. Less sleep (5 or less hours per night) is linked with higher blood sugar, diabetes, and obesity.
Physical activity will also help lower your blood sugar. Every little bit helps. Start out at 10 minutes per day, adding 5 minutes every week. Your goal should be walking 4-5 times per week.
1. Stop drinking fruit juice.
But isn't juice healthy? Well, a glass of orange juice has about 5-6 oranges in it. When is the last time you sat down to 5 or 6 whole oranges? Probably never! The fiber and fruit would fill you up quickly. The large amount of fruit sugars in juice have to be dealt with by your body, so you'd be better off eating the whole orange, than the juice of 6 oranges.
Maybe your doctor has told you that you are insulin resistant or pre-diabetic and told you to "watch your diet." What does that mean? If you'd like to learn more on how to stop or even reverse these processes that lead to full blown diabetes, join Leslie at the Integrative Healing Institute on Saturday, August 27th from 2:30 to 4 pm for her class What Your Diet: Nutrition for Pre-Diabetes and Insulin-Resistance. You will have an understanding on how to eat and a concrete game plan on lifestyle changes that will minimize the damage that high blood sugar can do. And yes, you may even prevent developing diabetes in the future. We invite you to join us for this new class!
(above info adapted from www.diabetes.org)
About Leslie Droege
Leslie is a Licensed Acupuncturist and Registered Nurse. She specializes in Pain, Weight Management, Stress Management and Pre-Diabetes and Insulin-Resistance. She also teaches classes on Ear Magnet Therapy and Acupressure.