Working to prevent high blood sugar rates is the best defense against a diabetic diagnosis. Here are some relatively easy ways to natural control blood sugar levels.

Drink Lots of Water

Water is life, and maintaining healthy levels of it in our systems can help us avoid any number of conditions and illnesses, including hyperglycemia.

Not just for avoiding dehydration, water is the key to flushing excess sugar out of your bloodstream via your kidneys to your urine.

Apple Cider Vinegar

The oldest new remedy, there is now data that supports this particular benefit to this “wonder liquid.”  ACV can lower sugar levels, increase your body’s healthy responses to sugar, and stimulate insulin sensitivity. All at a much lower cost than prescription medications.

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That being said, if you are already taking a prescription to lower blood sugar, talk to your doctor before increasing your ACV consumption.

A good daily dose can be achieved by mixing two tablespoons with cold or hot water and sipping it like tea.  If you go the hot route, add some local honey for added benefits and to improve the flavor.  Or to avoid the taste, try our Apple Cider Vinegar gel capsules and follow the suggested use as a dietary supplement.

Increase Your Fiber Intake

Fiber slows down the digestion of carbohydrates and the resulting sugar absorption. Soluble fiber has shown to especially lower blood sugar levels.

Foods that are excellent sources of fiber include fruit, veggies, whole grains, and legumes.

Exercise Regularly

Regular exercise can help you lose weight and increase insulin sensitivity.

Effective ways of exercising include walking, running, biking, working with weights, swimming and more.

CAUTION!  If you have already been diagnosed with a type of diabetes, be aware that more intense exercise can actually RAISE BLOOD SUGAR.  Talk to your doctor about the most appropriate exercise activities to do when dealing with hyperglycemia.

Control Stress Levels

 Stress can wreak havoc on your bloodstream. If you deal with stress on a regular basis, whether it is good stress or bad, finding ways to cope with it in a healthy manner, your blood sugar levels with also remain healthy.

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Engaging in a combination of exercise plus relaxation techniques has been shown to reduce stress and consequently blood sugar levels.

Get Enough Quality Sleep

Not just because it makes you feel good!  Enough quality sleep also keeps your bodies systems running smoothly.

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Lack of sleep increases cortisol levels and reduces the release of growth hormones, both of which affect blood sugar levels.

Get More Chromium and Magnesium

Both Magnesium and Chromium have a positive effect on insulin sensitivity and the body’s ability to process blood sugar.  And, no, you don’t have to go mining for it. In addition to a number of supplements available on the market, there are also a number of common foods you may already eat that are Magnesium or Chromium rich.

Magnesium-rich foods include:

• Avocados
• Bananas
• Dark Leafy Greens
• Beans
• Dark Chocolate
• Fish
• Whole Grains

Chromium-rich foods include:

• Broccoli
• Coffee
• Egg Yolks
• Green Beans
• High-Bran Cereals
• Meat
• Nuts
• Whole-Grain Products

As you can see, there a number of changes you can easily make to help prevent high blood sugar from becoming a health issue.  Just making a few adjustments to your food and water intake as well as developing a proper exercise routine will go a long way.  Preventing diabetes will save you from a lifetime of inconvenience at the best, and progressive pain and loss of function at the worst.

Digestive Enzymes!

Probiotics not only enhance the absorption of nutrients they also help deliver the nutrients to their respective destinations.  For this to happen, the food you eat must be broken down first.  Throughout your body, starting in your mouth, we have what are called digestive enzymes.  There are specific enzymes for breaking down specific foods such as proteins, carbohydrates, fats, dairy, etc.  Your digestive system produces these enzymes and facilitates the breakdown of food into substances that nourish your body.

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Hydrate, Hydrate, Hydrate!

Everyone knows water is the best for hydration. Yet, we neglect it a number of times over carbonated drinks, etc. The trick is to drink at least 8 glasses of water daily. It helps you to digest fats and soluble fiber more efficiently and makes it easier for them to pass through the body. Try to drink at least one glass a day with the addition of lemon in it.  Green tea and herbal teas are also great for hydration; they help digest the food faster. The addition of ginger in a regular tea is also good for digestion. The intestines require liquids for fast digestion, so that the food can easily pass through them.

Eat plenty of Fiber!

A healthy diet means that you consume a diet that has fiber and is rich in whole grains, bran, fruits and vegetables. After the enzymes have broken down the food, fiber helps it to pass through the body. There are two kinds of fiber; soluble and insoluble fiber. Insoluble fiber passes easily through the body and allows the waste material to be soft which helps faster digestion. Whereas, soluble fiber absorbs water and is often found under the names of oats and legumes.

Have you heard of Probiotics?

Probiotics are commonly known as ‘friendly’ or ‘good’ bacteria. They’re naturally present in the digestive tract of the human body and they carry different strains of bacteria. All of which have different, positive, effects on your body. It enhances the ability to absorb nutrients, also proven to strengthen your immune system.  You can find this, good bacteria, in fermented foods such as yogurt, cottage cheese, kombucha, among others.  They can also be found in the form of pills, capsule, or powder form for supplementation if you are unable to consume a natural form of probiotics.

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Did you know: Your gut is made up of roughly 85% good bacteria and 15% bad bacteria, keeping this balance is crucial for optimal health.  An imbalance will turn a healthy gut into an unhealthy environment causing stress on your body, leading to infections, constipation, gas, increased cholesterol, hormonal problems, etc.

Related Article: <<<7 Signs Your Gut is in Danger>>>

Finally, get that body moving people!

Exercising on a daily basis is highly useful for digestion. Plus, it’s a great way to lose weight as well, which will benefit your optimal health. The sweat during exercise discards toxins and maintains optimal physical and mental health. Exercising also helps you to burn any excess amount of fat present in the body. It keeps your muscles from getting tense and helps enhance the metabolism rate, which results in proper digestion.

Conclusion

It’s not only about what you are eating but also how your body breaks down and absorbs the food we eat.  Without proper digestion, your body will not feel the benefits of all the healthy food you are eating.  Supplementing probiotics, digestive enzymes, eating plenty of fiber, hydration, and plenty of exercise is a formula for great digestion.

Research References:

http://www.webmd.com/digestive-disorders/features/probiotics-benefits

http://www.drdavidwilliams.com/healthy-gut-bacteria-support-digestive-health/

http://www.everydayhealth.com/hs/healthy-eating/tips-for-better-digestive-health/

Do you instantly regret it? Regret that you worked hard all day only to fall off the wagon at night…

It’s completely normal. Happens to lots of folks. It’s nothing to be ashamed of. In fact, I used to do it all the time – until I changed just a couple of things.

These 5 tips can help ensure you never eat late at night again.

• Fiber and (Healthy) Fats are Your Friends

What’s the best way to not eat late at night?

Stay full.

The more satiated you are, the less likely you will be to eat later. Now, that doesn’t mean you should go overboard at dinner. The second you start feeling full, you should stop eating.

Just be sure to add healthy fats (coconut oil, olive oil, and avocado, etc) to your dinner and toss in a bit of fiber. Raw vegetables are perfect. Fats and fiber will help you feel full for hours. Yes, it really can be as simple as that, but we know it’s really not.

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• Drink Water

Suppose you still get hungry, then what?

Drink water. You might be surprised to know that most people actually confuse thirst for hunger. If your throat or mouth isn’t dry, chances are good you’re going to assume you’re hungry and not thirsty. However, that’s often not the case. Figure out what’s really going on with your body. Drink a glass of water first. More often than not, that should quench your hunger.

• Slow Down

Slow down when you’re eating dinner. It takes time for your food to get your stomach. That means it takes time for your stomach to tell your brain it’s had enough. Unfortunately, most people eat so freaking fast that your brain doesn’t hear your stomach until you’re well into seconds or dessert.

Let’s be honest for a quick second. Counting how many times you chew your food is incredibly boring. And it takes all the fun out of eating. So instead of counting your food, really taste it. Taste the complexity of what it is you’re eating. Pay attention to the texture. Or, if that’s not your thing, take a few seconds and be thankful for the meal and the energy you’re receiving.

• Willpower

Your will power has a limit. You can’t just say “No!” to everything all day every day. Eventually, your will-power wears out and you cave. Sometimes that means you let your kids jump on the couch. Other times, suddenly the Oreos and milk mysteriously go missing.

The easiest thing to do is not tempt yourself. Don’t buy those treats in the first place. Or put them somewhere you forget about them if you have kids. Somewhere you don’t constantly walk by them imagining how good they taste or how it’ll be fine if you only eat one or two.

• Go to Sleep

You’re hungry. It’s late. Just go to bed. If you’re too hungry to go to bed, see #2. You probably haven’t been getting enough sleep anyway. Most people are chronically sleep deprived and don’t really notice it because they cover it up with caffeine, sugar, and all sorts of terrible habits.

Not getting enough sleep can also reduce the amount of willpower you start each day with. Get as much willpower in your bank as possible. Just go to sleep. Trust me, you’ll thank yourself later.

“Why do I need to take it if it’s something old people have to take?”

If you haven’t figured it out by now, I’m talking about fiber – the nutrient that up to 97% of Americans aren’t getting enough of on a daily basis. But it is absolutely one of the most important nutrients.

Soluble vs Insoluble Fiber

There are two different types of fiber: soluble and insoluble.

Soluble fiber can takes in water and turns into a gel-like substance. If you take a soluble fiber supplement (like psyllium husks), it’s a good idea to drink it right away. Soluble fiber helps slow down the digestion process. Slower digestion means more thoroughly digested food which means you’re able to get more nutrients out of your organic produce. Soluble fiber also feeds the probiotics in your gut.

Insoluble fiber has pretty much one job and one job only – to make your poop bigger and help it move through your colon. Getting enough insoluble fiber means you’ll spend less time on the toilet. The best sources of insoluble fiber are legumes and nuts. Certain vegetables such as cauliflower and green beans also contain a decent amount of insoluble fiber.

Fiber Benefits

I’ve already listed two benefits. Fiber helps feed the microbes in your gut. It also feeds the pathogenic bacteria in your gut. So be sure to flood your gut with probiotics before you get serious about taking fiber. It also helps you poop easier which means you won’t strain as much which means you’re less likely to get hemorrhoids.

Weight Loss

Fiber helps you lose weight. Because it slows down the digestive process you’ll feel fuller longer and won’t resort to the snacks hidden in your desk drawer or your pantry.

Heart Health

Ever wonder why Cheerios can say it’s heart healthy even though it’s not all that great for you? It’s because of its fiber content. People who get enough fiber every day have a 40% lower risk of getting heart disease.

Controls Blood Sugar

Again, thanks to its ability to slow down digestion, it slows down the digestion of sugar. I’m not saying you can go wild and eat an entire cake if you’re diabetic, but it certainly won’t affect your blood sugar levels nearly as much. If you’re not diabetic, it can help reduce your risk of diabetes.

Cancer

There is some evidence that fiber can help prevent colon and rectal cancers. In addition to helping clear out your colon, fiber also feeds the bacteria in your gut (which is where the majority of your immune system resides).

How much fiber should you get every day? Somewhere between 20 and 30 grams. It’s not as difficult to do as you think it is. That’s about 2 cups of vegetables and some nuts. Having vegetables with every meal is an easy way to ensure you get enough fiber.

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References:

http://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/
http://www.ncbi.nlm.nih.gov/pubmed/8627965
http://www.ncbi.nlm.nih.gov/pubmed/19335713