BY CLAIR WHITTY
Are you craving sugar and carbs or have been told that your pre-diabetic? It’s not the best news to get, but many of you can turn it around, maybe even preventing you from going on medication, just by making dietary and lifestyle changes.
Your first step will be to take a look at where the sugar is in your diet. This can be hidden in the likes of breads, crackers, fruit drinks, yoghurts, as well as in the obvious sugary drinks, chocolate and cakes, so cutting back on these foods can help. It is best to include protein with each meal, lean protein sources such as beans, tofu, fish, or eggs are Ideal. Choose slow-release carbohydrates like whole grains, beans, lentils, and vegetables, these will release glucose gradually, helping to avoid sudden spikes and crashes. Pairing carbs with protein or healthy fats (such as nuts, seeds, or avocado) further stabilises blood sugar. Fibre also helps the body manage glucose more effectively by slowing absorption.
Long gaps without eating can cause dips in blood sugar, leading to fatigue and irritability, so try not to skip meals. Aim for regular, balanced meals and, if needed, healthy snacks such as hummus with vegetable sticks or apple slices with nut butter.
Exercise increases insulin sensitivity, meaning the body uses glucose more efficiently. Even a brisk 20-minute walk after meals can help bring blood sugar back into balance.
Keep an eye on your stress levels and how well you are sleeping. High stress and lack of sleep trigger the release of cortisol, a hormone that can raise blood sugar. Relaxation practices such as yoga, deep breathing, or meditation, combined with consistent good quality sleep, support overall stability.
There are also some natural supplements that may help you on your journey. Popular choices are Chromium, Cinnamon, and Alpha Lipoic Acid. Take a look at Terranova Cinnamon, Chromium & Alpha Lipoic Acid Complex, I like that it contains all three so you don’t have to choose between them. Cinnamon and Chromium are both linked in research to glucose metabolism, while alpha lipoic acid (ALA), an antioxidant that has been studied for its role in supporting insulin sensitivity. This is a popular supplement with customers who are looking to balance blood sugars naturally.
Hopefully, these tips help you get back on track.
Natural Health Store, Market Cross Shopping Centre
Phone: 056 7764538
Email: info@naturalhealthstore.ie
