Managing blood sugar is key to preventing Type 2 Diabetes and enhancing your overall well-being. Today, I'm going to share some actionable, easy steps that can support you on this journey.
In case we have not met, I’m Slavena, a Functional Nutrition Coach with a deep passion for helping people achieve optimal metabolic health. Through personalized guidance and practical strategies, I empower my clients to take control of their health and make lasting changes.
Eating for Blood Sugar Balance
Balance Your Plate
A balanced plate is essential for stable blood sugar levels. Focus on incorporating vegetables and proteins with each meal, as they slow down the release of sugar into your bloodstream, keeping you satisfied and reducing cravings. Include a fist-sized portion of healthy carbohydrates like rice, potatoes, or pasta, and limit bread to one slice.
Reading Labels
When checking food labels, focus on the total carbohydrate content, not just the sugar. Keep in mind that 5g of carbohydrates equates to about a teaspoon of sugar. For more detailed guidance, I recommend exploring resources by Dr. David Unwin.
Healthy Fats
Incorporate healthy fats into your diet to support your metabolic health:
Dairy: Opt for organic or grass fed milk, yoghurt, and butter to benefit from Omega-3 fatty acids.
Fish: Include fatty fish like salmon, mackerel, and sardines 2-3 times a week. Tinned fish is a convenient and nutritious option.
Oils: Use olive oil (preferably from glass or metal containers) and coconut oil. Avoid heating olive oil above 180°C to maintain its health benefits.
Dark Leafy Greens
These greens are excellent for lowering LDL (bad) cholesterol and are rich in magnesium and enzymes that aid in carbohydrate digestion.
Staying Hydrated
Importance of Water
Your body is about 70% water, and even mild dehydration can affect your health. To calculate your daily water needs, multiply your weight in kilograms by 30. For example, if you weigh 70kg, aim for 2100ml of water daily.
Hydration Tips
Start your day with a glass of water and maintain hydration throughout the day. Linking water intake to routines like meals or exercise can help. Keep a water bottle handy and place one by your bed as a reminder.
Moving Regularly
Benefits of Exercise
Regular physical activity is crucial for blood sugar management and overall health. It boosts circulation, enhances mood, aids digestion, reduces stress, and supports heart health.
Exercise Tips
Choose activities you enjoy, like walking, running, or swimming, and make them part of your daily routine. Stay consistent by preparing your exercise gear the night before and incorporating simple movements, like walking 100 steps after meals, into your day.
Managing Stress
Impact of Stress
Chronic stress can adversely affect your blood sugar levels and overall health, contributing to headaches, digestive issues, and heart problems. Managing stress is key to preventing Type 2 Diabetes.
Breathwork Techniques
Deep Breathing: Inhale through your nose, exhale through your mouth.
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, pause for 4.
Mindful Breathing: Focus on each breath, noticing the sensation of each inhale and exhale.
Alternate Nostril Breathing: Inhale through one nostril, exhale through the other, and alternate.
Mindset for Stress Management
Adopt a positive mindset by focusing on what you can control. Spend time in nature, practice daily gratitude, and engage in quiet, screen-free activities like reading or listening to music. Seek support when needed, and ensure you have time for self-care by setting healthy boundaries.
By implementing these straightforward strategies, you can take charge of your health and reduce your risk of developing Type 2 Diabetes. Start with one small change, and gradually build on these habits for a healthier future.
If you’d like to discuss these strategies or any other health concerns, feel free to book a FREE TASTER session with me using this link.
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