BLOOD SUGAR BALANCE Once reserved for special treats, sweet treats laden with sugar have become a daily go-to for many. In the UK, it’s estimated that children and teens are eating over twice as many free sugars as they should be. As a result of our sweet tooth, cases of type 2 diabetes are on the rise. There are over 2.7 million adults in the UK diagnosed with the condition and an estimated 750,000 more who are as yet undiagnosed or don’t know they have it. Balancing blood sugar is important for everybody for a variety of health reasons; stress management, diabetes prevention, cardiovascular health, mental clarity, weight management and more! If we eat a sugary meal, our pancreas works to release high levels of the hormone insulin, and this leads to too much glucose being stored away in the body (as fat) and for the body’s glucose levels to crash. This leads to the release of cortisol, the stress hormone, which sends your body into fight or flight, preventing weight loss and as a result you may crave more sugar, and/or eat anything you can get your hands on. You have entered a vicious circle.
Thankfully, there are a number of lifestyle choices we can make to balance our blood sugar levels, including: •
Eat 3 square meals a day, ideally at the same time each day
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Eat a palm-sized portion of quality protein at each meal
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Include low GI fruits in your diet, such as berries, pears and apples
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If you must eat higher GI fruits, such as bananas, include a handful of nuts or seeds
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Avoid refined and processed foods, opting for a wide and varied diet of whole foods
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If you can’t give up caffeine and alcohol, make sure you have these drinks with meals so as to minimise the effects on blood sugar levels
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Be active every day - even if just a brisk walk for half an hour
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Manage your stress to lower your body’s cortisol levels
THERE ARE ALSO A NUMBER OF SUPPLEMENTS YOU CAN TAKE TO HELP SUPPORT YOUR BODY IN BALANCING BLOOD SUGAR: PROBIOTICS Impaired gut flora is associated with diabetes. By taking probiotics your body’s ability to process carbohydrates may be improved, and it has been suggested that probiotics may reduce inflammation and prevent destruction of pancreatic cells. One review of seven studies found that taking probiotics decreased fasting blood sugar levels and hemoglobin A1C levels compared to a placebo[1]. For best results, take a probiotic with multiple probiotic strains, those thought to be beneficial include L. acidophilus, L. rhamnosus and B. bifidum. Try: Garden of Life Microbiome Formula Mood+
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