Organization: Root Health, Nutrition & Wellness
Author: Libby Killeen, Dietetic Intern
Publish Date: 10/28/24
What is Diabetes?
Diabetes is a condition when the glucose (sugar) level in your blood can become too high. Over time, high blood glucose can cause damage to the heart, kidneys, eyes, and feet.
The Mechanism:
When we eat, the body uses digested food as fuel to supply cells with energy. With type 2 Diabetes, the fuel has a hard time entering most cells. Some glucose is stored in the liver, but most enters the bloodstream and travels to cells for fuel usage. To enter cells, glucose needs the help of a hormone called insulin. Insulin is released into the bloodstream in response to meals or the presence of glucose in the blood. It is the key to unlock doorways in cell walls, allowing glucose to enter cells. When glucose can’t enter cells, it builds up to a harmful level in the bloodstream, resulting in hyperglycemia.
Type 1 Diabetes is when the pancreas does not make any insulin. It most often develops in children, and they must take insulin every day.
Type 2 Diabetes is when cells do not respond to insulin the way that they should. This is called insulin resistance. People with T2D may also need to take insulin.
Tips to stabilize blood sugar:
1. Get frequent exercise
Frequent exercise helps increase insulin sensitivity, which lowers blood sugar levels by enabling your cells to use blood sugar more effectively. Weightlifting, brisk walking, jogging, cycling, dancing, hiking, swimming, and riding are all excellent types of exercise.
2. Carbohydrate consumption
After your body turns carbohydrates into sugar, insulin facilitates the use and storage of sugar for energy. Planning meals and keeping an eye on your carbohydrate intake will assist your body regulate your blood sugar. In addition to preventing sugar spikes, a low-carb diet may have long-term advantages.
3. Increase your intake of fiber
Fiber slows down the body's absorption of sugar and the breakdown of carbohydrates. In other words, it encourages blood sugar levels to rise more gradually. While all forms of fiber are beneficial to the body, soluble fiber is the most effective at enhancing blood sugar regulation. By assisting the body in controlling blood sugar, diets high in fiber also aid in the management of Diabetes. Whole grains, legumes, fruits, and vegetables, flax are foods high in fiber.
4. Water 101
Water consumption aids in the kidneys' removal of extra sugar. According to several studies, increasing water intake reduces the risk of high blood sugar. And never forget that the best is water. Sugar-filled beverages cause blood sugar levels to rise even further.
5. Stress levels
Blood sugar levels are also impacted by stress. Stress and blood sugar levels can be lowered with the aid of exercise, relaxation methods, and meditation.
6. Sleep Hygiene
Inadequate sleep can alter blood sugar levels by increasing appetite. Lack of sleep raises cortisol levels, which are crucial for blood sugar regulation.
7. Consume foods high in magnesium and chromium
Deficits in minerals that control blood sugar, such as magnesium and chromium, are associated with elevated blood sugar levels. Foods high in chromium include nuts, fruits, vegetables, and meats. Foods high in magnesium include whole grains, dark chocolate, bananas, beans, tuna, squash, pumpkin seeds, and dark leafy greens.
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