12 science-backed ways to lower (or regulate) blood sugar levels

From restless.co.uk

Maintaining normal blood sugar levels can help to prevent or delay serious, long-term health conditions, including heart disease, diabetes, and prediabetes.

Blood sugar levels are affected by various factors, including how active and hydrated you are, meal size, and sleep. Luckily, this means it’s usually possible to manage blood sugar levels by making small lifestyle changes.

With this in mind, here are 12 science-backed, natural ways to help lower (and regulate) blood sugar levels.

Note: If you’re diabetic or are concerned about your blood sugar levels, it’s important to always speak to your GP before making any changes to your diet and lifestyle.

Why is it important to maintain healthy blood sugar levels?

We all need a certain amount of sugar (or glucose) in our blood to provide our cells with energy. However, having too much sugar in your blood over time can be dangerous for your health.

Symptoms of high blood sugar include weight loss, fatigue, blurred vision, feeling very thirsty, and needing to urinate a lot. If left untreated, high blood sugar can damage blood vessels, nerves, tissues, and organs. It can also put you at risk of health conditions like heart disease, kidney disease, diabetes, and other related conditions, like diabetic retinopathy (eye damage).

High blood sugar occurs when the body doesn’t have enough insulin (the hormone that helps blood sugar enter cells so it can be used for energy), or if your body can’t use insulin properly.

High blood sugar is common for people with diabetes. Other conditions, such as Cushing’s syndrome, pancreatic diseases, and polycystic ovary syndrome (PCOS), can also cause high blood sugar levels.

Additional causes and risk factors for developing high blood sugar include stress, trauma, surgery, infections, certain medications, being inactive or overweight, and/or eating too much sugary or starchy foods.

12 science-backed ways to lower (or regulate) blood sugar levels

Maintaining healthy blood sugar levels is important for health. And the good news is that various science-backed lifestyle changes can help.

We’ll cover a few of these below…

1. Practise portion control

Practising portion control can be useful for regulating calorie intake and maintaining a healthy weight.

This is important because research shows that weight management can promote healthy blood sugar levels and has been linked to a reduced risk of type 2 diabetes. Practising portion control can also help prevent blood sugar spikes.

Check out our article, 9 tips to prevent overeating and encourage portion control, for more information.

2. Add foods rich in chromium and magnesium to your diet

Research has linked high blood sugar levels and diabetes to micronutrient deficiencies, including magnesium and chromium.

Chromium is involved in carbohydrate and fat metabolism, and research suggests it can support blood sugar regulation as a result. Examples of chromium-rich foods include broccoli, liver, seafood, potatoes, and whole grain products.

Magnesium has also been shown to help regulate blood sugar levels. Magnesium-rich diets are linked with a significantly reduced risk of diabetes. Meanwhile, low magnesium levels may contribute to insulin resistance and decreased glucose tolerance in people with diabetes.

Examples of magnesium-rich foods include dark leafy greens, tuna, whole grains, squash, and pumpkin seeds. Our article, Magnesium – what it is and why it’s important, has more information.

3. Manage your carbohydrate intake

Carbohydrate intake significantly influences blood sugar levels. This is because the body breaks down carbohydrates into sugars (mainly glucose), which insulin stores and uses for energy.

However, when you eat lots of carbohydrates or have insulin function problems, this process sometimes fails, which can cause blood glucose levels to rise.

As a result, for some people (particularly diabetics), regulating carbohydrate intake can help to keep blood sugar under control. For example, studies have found that low-carb diets can reduce blood sugar levels and prevent spikes.

For inspiration, you might find it helpful to read our article: 8 tasty and filling low-carb meals.

Note: It’s important to recognise that low-carb and no-carb diets aren’t the same. You can still eat carbohydrates when monitoring blood sugar levels, and some carbohydrates contain essential vitamins, minerals, and fibre, which are a key part of a healthy, balanced diet. Steps like prioritising whole grains over processed grains and refined carbs can help lower blood sugar levels, too.

4. Choose foods with a low glycaemic index

The glycaemic index (GI) of food measures how quickly carbohydrates are broken down during digestion and the rate at which your body absorbs them. Both of these factors affect how quickly your blood sugar levels rise.

High-GI foods are broken down by the body quickly and cause rapid increases in blood sugar levels. Examples include chips, white bread, pizza, crisps, and cereals (unless they’re whole grain).

On the other hand, low and medium-GI foods take longer for the body to break down and cause a more gradual rise in blood sugar. As a result, studies have found that low and medium-GI foods can help regulate blood sugar levels and prevent spikes.

Examples of low- to moderate-GI foods include barley, bulgur, oats, beans, unsweetened Greek yoghurt, lentils, and wholewheat pasta. Check out these low-GI dinner recipes from BBC Good Food for inspiration.

Other research suggests that eating enough protein and healthy fats can reduce blood sugar spikes after a meal.

Check out our article, Low glycaemic (GI) diet – what is it and are the benefits?, to find out more about how you can work low GI foods into your diet.

5. Add more fibre to your diet

Research has found that eating a high-fibre diet can be an effective way to regulate blood sugar levels. Unlike most carbohydrates, fibre isn’t broken down by insulin into sugar molecules but passes through the body undigested.

As a result, studies suggest that increasing your daily dietary fibre intake by two servings of wholegrain products could lower your risk of developing type 2 diabetes by as much as 21%.

Examples of high-fibre foods include apples, blueberries, lentils, beans, nuts, oats, brown rice, and quinoa. For more ideas, check out our article: 10 easy ways to add more fibre to your diet.

6. Stay hydrated

For some people, keeping blood sugar levels within a healthy range could be as simple as drinking enough water.

As well as preventing dehydration, drinking water helps your kidneys flush out excess sugar through urine.

This scientific review found that people who drank more water had a lower risk of developing diabetes.

For advice, you might like to read our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.

7. Add more probiotic-rich foods to your diet

Probiotics are friendly bacteria that live in our guts – and they have impressive health benefits.

Research has revealed that eating probiotics may reduce insulin resistance in people with type 2 diabetes. Studies have also found that blood sugar level improvement is more notable in people who eat various types of probiotics for at least eight weeks. So, where possible, it’s worth incorporating a range of probiotic foods into your diet.

Examples of probiotic-rich foods include fermented foods like kefir, yoghurt, tempeh, and kimchi. For more inspiration, check out our article: 8 fermented foods for gut health. Or, for further information about probiotics, read our article: What’s the difference between probiotics and prebiotics?

8. Exercise regularly

Research has revealed that regular exercise can help improve insulin sensitivity. This means that body cells can use sugar in the bloodstream more effectively.

During exercise, blood flow increases, which also raises the rate at which glucose is delivered to muscles. The more strenuous the workout, the longer your blood sugar levels will be affected. According to the American Diabetes Association, physical activity can lower blood sugar for up to 24 hours or more after a workout by making your body more sensitive to insulin.

Alternatively, experts recommend adding so-called ‘exercise snacks’ (a few minutes of exercise every 30 minutes) into your daily routine. This has been shown to lower blood sugar levels and help prevent build-up caused by sitting. Recommended exercises include walking and bodyweight resistance exercises like squats or lunges.

Note: While exercise can help lower blood sugar, it can affect people’s blood sugar levels differently, depending on their health and the type of exercise.

If you have diabetes, you’ll need to take steps to control your blood sugar levels during a workout to make sure that they don’t drop too low or rise too high.

These steps include checking your blood sugar levels before a workout (a healthy target range before you begin is 4-7mmol/l), during a workout (every 30 minutes or so), and after. You can find out more about blood sugar levels and exercise on the Diabetes UK website.

9. Take steps to manage stress

Research has found that stress can affect blood sugar levels. This is because when we’re stressed, our bodies release the hormones glucagon and cortisol, both of which can cause blood sugar levels to rise.

For example, this study found that stress-relieving activities like exercise, meditation, and general relaxation lowered blood sugar levels.

If you struggle with stress, you might find it helpful to read our articles: 9 simple stress-relieving activities and 7 tips for coping with stress and anxiety.

10. Get good quality sleep

Getting enough quality sleep is important for overall health. Scientific research has revealed that poor sleeping habits and a lack of quality rest can affect blood sugar levels and insulin sensitivity, and increase the risk of developing type 2 diabetes.

Other research has found that sleep deprivation raises levels of the stress hormone cortisol, which plays an essential role in blood sugar regulation.

Our sleep and fatigue section is full of advice on improving sleep quality, from how the circadian rhythm works to finding the right mattress. 

Find out more

11. Take steps to maintain a healthy weight

Maintaining a moderate weight promotes healthy blood sugar levels and can lower the risk of diabetes.

For example, research has found that even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

Our diet and nutrition section has many healthy eating tips, such as 15 quick and easy diet swaps for a healthier lifestyle.

12. Consider eating healthy snacks more frequently

Studies suggest spreading food intake throughout the day may help to avoid blood sugar levels becoming too high or too low.

For example, several studies have revealed that eating smaller, more frequent meals can improve insulin sensitivity and lower blood sugar.

Final thoughts…

Maintaining healthy blood sugar levels is important for reducing our risk of health conditions like diabetes, heart disease, and kidney disease.

Luckily, research has shown that various lifestyle changes can significantly impact blood sugar levels.

You might like to read our article on type 2 diabetes, or head over to our general health and diet and nutrition sections for more healthy lifestyle tips. If you’re concerned about your blood sugar levels, it’s important to seek advice from your GP.

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6 Prostate Cancer Signs Men Should Never Ignore

From hartfordhospital.org

Prostate cancer is one of the most common cancers in men, and one of the easiest the miss early on. In many cases it develops slowly and doesn’t cause any noticeable symptoms right away.

“Prostate cancer can be slow-growing, but it can also be aggressive,” says Joseph Wagner, MD, chief of urology and director of robotic surgery at Hartford Hospital. “As it grows, your body may start to signal that something’s not right, and that’s when it’s important to catch it early.”

Here’s what you need to watch for. 

1. Changes in how you pee

Subtle shifts in your bathroom habits are often the first sign something has changed.

You might notice changes like needing to go more often, especially at night, or having trouble starting or fully emptying your bladder.

“Any noticeable change in urinary habits – like increased frequency or trouble emptying your bladder – should be discussed with your doctor,” says Dr. Wagner.

These symptoms could point to a condition like an enlarged prostate or something more serious like prostate cancer. But either way, talking to your doctor can help pinpoint the cause.

2. Blood in your urine or semen

Seeing blood in your urine or semen can be alarming, and it’s never something to ignore.

“This can be a sign of several conditions, like bladder and kidney cancer – and in some rare cases, prostate cancer,” says Dr. Wagner. “Talk to your doctor.”

Even if it only happens once or seems to come and go, it’s worth getting checked out right away.

3. Pain or burning when you pee or ejaculate

Pain or burning when you pee or ejaculate is usually linked to something more common, like an infection or inflammation.

If the discomfort sticks around, gets worse or shows up with other changes like urinary problems, it’s worth bringing up with your doctor.

“While infections are common, see your doctor if you have persistent pain or burning with urination or ejaculation – especially if you’re over 50,” Dr. Wagner says.

4. Erectile dysfunction

Trouble getting or keeping an erection is common, and it doesn’t always point to something serious.

But because sexual health is linked to your overall prostate health, changes here can sometimes be part of a bigger picture.

“Erectile dysfunction has many causes,” says Dr. Wagner. “But talk to your provider if it’s new and comes with other urinary symptoms.”

5. Pain in your lower back, hips or pelvis

Aches in your lower back, hips or pelvis are easy to blame on how you slept or just getting older. But if the pain is persistent or not getting better, it’s worth paying attention.

In some cases, pain in these areas can happen if prostate cancer has spread to nearby bones, especially the pelvis or spine.

“Make sure to get unexplained, ongoing pain in the lower back, hips or pelvis checked out – especially if you’re over 50,” says Dr. Wagner.

6. Sudden weight loss or fatigue

Losing weight without trying might sound like a bonus, but it can actually be a red flag. The same goes for fatigue that doesn’t improve with rest and drags on for weeks.

“These symptoms aren’t specific to prostate cancer, but they can be signs something serious is going on,” says Dr. Wagner. “Don’t wait to talk to your doctor.”

Protect your prostate health

Prostate cancer usually doesn’t cause symptoms right away. So by the time something feels off, it may already be more advanced.

That’s why it helps to know your risk and talk to your doctor about screening before problems start. Men with higher risk should begin screening at age 40, while most others should start at age 50.

“If you’re experiencing any of these symptoms, see your doctor,” says Dr. Wagner. “And if you have risk factors, speak up. This conversation (and screening) could save your life.”

https://hartfordhospital.org/about-hh/news-center/news-detail?articleId=70061

People On Plant-Based Diets Sleep Up to 48 More Minutes Per Night

From sleepfoundation.org

At a Glance:

Vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% reporting good or excellent sleep quality. Those following a raw food diet get even better sleep — 48 more minutes per night of sleep and 97% with above-average sleep quality.

Folks who follow no particular diet sleep 12 minutes less per night than average, and only 36% rate their sleep quality above average.

When it comes to snacking, those who choose yogurt sleep better, and those who like sweet treats such as brownies or cookies don’t do so badly — but popcorn snackers routinely get some of the worst sleep.

Those who often eat foods good for sleep, such as fatty fish, tart cherries, and kiwi, sleep up to 42 minutes more per night than average.

Insomnia is the top sleep issue reported among survey respondents (41%), affecting almost half of intermittent fasters (48%) and those following gluten-free (47%) and diabetic (47%) diets.

For those struggling to get a solid night’s sleep, what’s on your plate could be the culprit. As they say, “You are what you eat,” and the same goes for your sleep. It’s simple, really: If you eat poorly, your slumber is liable to suffer, too. And vice versa.

Dr. Abhinav Singh, medical director of the Indiana Sleep Center in Greenwood, Indiana, SleepFoundation.org medical-review expert, and author of Sleep to Heal: 7 Simple Steps to Better Sleep, describes it as “a vicious cycle.”

“Good sleep begets more good sleep, and poor sleep begets more poor sleep. And poor sleep leads to poor food choices. That’s why they’re called comfort foods. Because nobody who’s tired and sleep-deprived is going to reach for a salad,” he says.

But… maybe they should? According to a recent SleepFoundation.org survey, vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% of them having above-average sleep quality. Better yet, those following a raw food diet get even more sleep — 48 additional minutes per night of sleep than average, and 97% describe their quality of sleep as above average. By comparison, those who follow no particular nutritional regimen sleep 12 minutes less than average, with only 36% rating their sleep quality as above average.

Katie Hammill, certified nutritional practitioner in Jacksonville, Florida, says that our nutrition and diet correlate “without a doubt” to the quality and quantity of our sleep: “What we eat and when we eat it can drastically impact both how we fall asleep and the quality and duration of our sleep cycles.”

The Food Factor

So, what should (or shouldn’t) we eat to get some quality shut-eye? Overall, folks who aim for healthier snacks tend to sleep better than average. Yogurt snackers get some of the best sleep, averaging 18 more minutes per night than average, and 61% of those experience above-average sleep quality. According to Hammill, these results are not surprising.

“Studies show that there are beneficial gut bacteria that help synthesize vitamins and neurotransmitters needed for sleep like GABA, so eating a gut-loving diet with fermented and prebiotic/probiotic foods like unsweetened yogurt is helpful,” she says.

But those with a sweet tooth who aim for snacks such as cookies, cake, or brownies don’t fare so badly — those surveyed sleep 12 minutes more than average. Nevertheless, Hammill and Dr. Singh agree that processed foods and sugary treats should still be infrequent, especially before bed, to minimize that blood sugar roller coaster.

“Eating processed foods or reaching for that ice cream tub at 10 p.m. can spike your blood sugar, which activates your kidneys,” Dr. Singh explains. “Then your sleep quality is poor because there are these micro awakenings and even bathroom breaks at night, which can then start to fuel some insomnia habits.”

Hammill suggests aiming for foods rich in protein, fibre, magnesium, and potassium for improved sleep quality. “Ideally, we should try to cut off eating two or three hours before sleep. This allows our body to digest and our blood sugar to stabilize for better sleep. If you find you are hungry before bed, and it is impacting your ability to fall asleep, then a small spoonful of nut butter or half a banana could help.”

Certain foods can help promote good sleep, and the more often we eat them, the better we may sleep. Survey respondents who eat fatty fish 4-6 times per week average 42 more minutes of sleep a night. And those who eat fruits such as tart cherries and kiwi as often sleep 30 more minutes and 24 more minutes per night, respectively.

Just whatever you do, don’t grab the Orville Redenbacher — popcorn snackers in our survey sleep 12 minutes less per night than average and only 35% describe their sleep quality as good or excellent. 

When Dreams Aren’t So Sweet

Meredith Conklin, a 44-year-old court operations manager in Kansas City, Missouri, has long struggled with insomnia. But it wasn’t until getting sober that she truly realized the role that diet played in her (lack of) sleep quality and quantity.

“It would’ve been impossible to look at nutrition as a potential culprit in my sleep problems had I not eliminated alcohol and drugs from my life,” she shares. “That’s when it got easier to identify a direct correlation between my problems with sleep, and the type of food I consumed the previous day.”

Conklin notes that foods with high sugar content and large portions and “heavy” foods consumed less than two hours before bed would exacerbate her night-time awakenings.

“This was confusing at times because as an emotional eater, foods that are high in volume, carbs, and sugar would often provide a numbing effect that I sought as a relaxation technique,” she shares. “However, the outcome would consistently be lack of sleep.” 

Insomnia is the top sleep issue for our survey respondents, with 41% reporting they regularly have trouble falling or staying asleep. Almost half of the intermittent fasters (48%) and those following a diabetic diet (47%) or gluten-free diet (47%) experience insomnia on a regular basis. 

Studies show that getting less sleep can increase daily caloric intake, and over time, this can start to add up.

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders,” Dr. Singh says. “Weight gain can be a risk factor for snoring and sleep apnoea.”

Hammill echoes this sentiment, stressing that our bodies need energy, which can be obtained through sleep or food: “If we deprive it of one, we will crave the other. I recommend to my clients who have the occasional poor night of sleep or jet lag to start their day with a hearty protein-rich breakfast like a veggie omelette to help minimize those cravings. Maintaining a healthy diet and body weight can go a long way to help alleviate some of these sleep challenges.”

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders.” - Abhinav Singh, MD, MPH, FAASM  Sleep Medicine Physician, MD

Recent research also highlights the link between what we eat and sleep disorders. For instance, a new study found that people on plant-based diets have a 17% lower risk of developing sleep apnoea than those who eat mainly animal-based foods. And people who eat healthy plant foods like fruits, vegetables, whole grains, and nuts had a lower risk of sleep apnoea than people who ate unhealthy plant-based foods, including refined grains, sweets, and salty foods like chips.

By changing her diet, Conklin seems to have broken the insomnia cycle. She knows what foods result in better sleep for her, and on days she treats herself, she knows her sleep might suffer.

“In the months of January and February this year, I made a nearly complete change to plant-based protein and avoided most egg and dairy products, as well,” she says. “This demonstrated a notable improvement in sleep, fitness, mood — basically all facets of my well-being. It was rather stunning, to be honest.”

https://www.sleepfoundation.org/sleep-news/people-on-plant-based-diets-sleep-up-to-48-more-minutes-per-night