A cardiologist, André Wambier, shares 10 effective ways to lower blood sugar levels naturally. The tips are:
1. **Lose weight**: The most important tip, as obesity is the main risk factor for developing type 2 diabetes.
2. **Reduce carbs in your diet**: Eat a low-carb diet with good carbs like fruits, vegetables, and whole grains.
3. **Exercise regularly**: Aim for 150-210 minutes of moderate-intensity and resistance aerobic exercise per week.
4. **Reduce stress**: Surround yourself with positive people, try meditation, and engage in physical activity.
5. **Eat foods rich in magnesium and chromium**: Include dark leafy greens, nuts, seeds, and whole grains in your diet.
6. **Monitor your blood sugar levels**: Use a glucometer to track your levels and adjust your diet and medication accordingly.
7. **Improve your intestinal flora**: Eat prebiotic-rich foods like fiber, garlic, and onions, and probiotic-rich foods like yogurt and kefir.
8. **Eat more fiber**: Include soluble fiber-rich foods like fruits, vegetables, and legumes in your diet.
9. **Stay hydrated**: Drink plenty of water to prevent dehydration and help your kidneys function properly.
10. **Sleep well**: Aim for 7-9 hours of sleep per night to regulate your blood sugar levels and insulin sensitivity.
By following these tips, individuals with high glucose, pre-diabetes, or diabetes can take control of their blood sugar levels and improve their overall health.
Here are the key facts extracted from the text:
1. There are over 40 million pre-diabetics and 15 million diabetics in Brazil.
2. Sleep is essential for diabetics, and sleeping well is as important as eating right.
3. Sleeping between 7-9 hours a day can help improve glucose control.
4. A bad night's sleep can increase cortisol levels, leading to increased hunger and poor food choices.
5. Poor sleep can increase insulin resistance, making it harder for glucose to enter cells.
6. Studies show that sleeping poorly once a week can increase insulin resistance for the rest of the week.
7. Dehydration and diabetes are linked, and drinking plenty of water can help control blood sugar levels.
8. Drinking water before meals can help reduce hunger and support digestion.
9. Fiber can slow the absorption of carbohydrates, promoting a more gradual rise in blood sugar levels.
10. Soluble fiber is more effective at controlling blood sugar levels than insoluble fiber.
11. Foods rich in soluble fiber include fruits, oats, peas, beans, lentils, and chia seeds.
12. Improving intestinal flora with prebiotics and probiotics can help regulate blood sugar levels.
13. Foods rich in magnesium, such as dark leafy greens and whole grains, can help lower the risk of diabetes.
14. Chromium is involved in carbohydrate and fat metabolism and can help regulate blood sugar levels.
15. Foods rich in chromium include whole grains, fruits, broccoli, lettuce, and beans.
16. Reducing stress can help improve glucose control and reduce insulin resistance.
17. Exercise can help improve glycemic control, increase insulin sensitivity, and reduce stress.
18. Aim for 150-210 minutes of moderate-intensity aerobic exercise per week.
19. Reducing carbohydrate intake can help reduce blood sugar levels and prevent glucose spikes.
20. Eating a low-carb diet with plenty of fiber and whole grains can help regulate blood sugar levels.
21. Obesity is the main risk factor for developing type 2 diabetes.
22. Losing weight can reverse diabetes and improve glucose control.
23. Many of the tips provided, such as hydration, low-carb diet, physical activity, and better sleep, can help with weight loss.