3 Steps to Control Your Blood Sugar without Prescription Drugs

Amy Taylor May 10, 2013

According to the World Health Organisation, 347 million people have diabetes, and more than 80 per cent of diabetes deaths occur in low- and middle-income countries. In the UK, over 3 million have diabetes whilst nearly 7 million have pre-diabetes – a condition wherein the blood sugar level is higher than normal. When ignored, this can trigger the development of diabetes, a lifelong condition that can lead to debilitating symptoms and serious complications such as kidney failure, heart disease, nerve damage, and vision loss.

Many people rely on medications to control their blood sugar levels. But did you know that it’s really possible to regulate your blood sugar without prescription drugs? Here’s how:

1. Cut down on sugar, omega-6 fatty acids, and grains. If you have problems with fluctuating blood sugar levels, your number one concern should be your diet. Refined sugar, which is mostly found in white breads, morning cereals, and processed foods can spike insulin levels and cause inflammation. You also want to avoid plain carbohydrates because if it is not utilised by your body as an energy source, it will just be converted and stored as glucose or sugar. Prefer to eat foods with complex carbohydrates such as fruits and vegetables, particularly those that have low glycemic index (GI) – numerical scale used to indicate how fast and how high a particular food can raise your blood glucose level.

2. Keep moving. When it comes to diet, sometimes less is more. But when it comes to exercise, the more you do, the more benefits you get. Most health experts would agree that the most effective way to manage blood sugar is through exercise. Numerous studies have shown that exercise, particularly the smaller amount of high-intensity physical workouts, has a powerful blood sugar-regulating ability. Basically, you need lean muscles to burn fats and utilise insulin effectively. During continued physical activity, the muscles take up glucose at almost 20 times the normal rate. Burning body fats is specifically important because fats prevent your body from using insulin. Another thing, exercising strengthens your immune system. It also cuts your risk of having high blood pressure and developing cardiovascular disease that are often diagnosed in people with diabetes.

In a 2007 study published in the Annals of Internal Medicine journal, scientists suggest that not all types of exercise provide optimum results to patients with type 2 diabetes. They recommend combining aerobic exercise with weight training if you want to effectively manage your blood sugar levels.

3. Don’t forget to recharge your batteries. You may not notice it but persistent stress could be taking a toll on your health and affecting your glucose levels. When you’re under stress, your body produces excessive amount of stress hormones, such as cortisol and adrenaline, which can severely damage your endocrine system and lead to poor metabolism. When your metabolism is out of whack, your body could not properly absorb and utilise nutrients, including sugar – leading to a spike in your glucose levels.

Even though you cannot completely avoid stress, there are plenty of ways to manage its effects on your body. First of all, make sure you have sufficient rest and sleep every night. It’s not a good idea to immediately head to the bed when you’re under stress. Spare a few minutes to let your body cool down and relax. A hot shower with aromatherapy will definitely do the trick. During your day-off, you need to make sure it’s really a day-off and not a time for the house chores and the unfinished reports in the office that you brought home with you. You only have probably one or two days in a week to fully recover from stress. So relax and chill.

Controlling your blood sugar levels and preventing the onset of type 2 diabetes is possible. And you can do this by observing a balanced diet, exercising regularly, and having quality rest and sleep.

Dear Readers,

What natural therapies can you recommend to those who have problems regulating their blood sugar levels? Share your insights by posting a comment below.