Seven Tips to Lower Blood Sugar

Introduction

Tip#1: Fix Leptin Resistance

If you don't know what that is, please check out my other content. It is so important that we're fixing this whole mechanism between our fat cells, our brain and our metabolism and our urge to eat food is reliant on this leptin system. 

Tip #2: No Snacking, Especially After Sunset 

This is really important because you don't want to always be spiking your blood sugar throughout the day with snacking, no matter what type of food it is.  Especially after the sun has set.  This is an important time not to be eating because ideally, we have a low or balanced blood sugar as we're going into the later hours of the night. This will help with our proper hormonal secretion. So things like growth hormones, things like our leptin, and our melatonin is only properly secreted if we are in that lower blood sugar and insulin state. 

Tip #3: Increase Fibre

We know that fibre is naturally occurring in foods. Fruits are a great example as they naturally have some fibre. Now as soon as you juice that fruit you are removing, that fibre and now that sugar from the fruit, which is a healthy sugar, is unfortunately out of balance without that fibre to help to balance that blood sugar. That's exactly what fibre does. So make sure that you're getting enough fibre in your daily diet.  There are some simple ways to do that if you're finding it hard to do it from food sources. There are some great supplements like a psyllium seed, husk supplements that are fantastic to increase that daily fibre intake.  

Tip #4: Block Blue-Light 

Block Blue Light, especially at night.  We do get blue light if you don't know what that is, blue light is artificial light and it's higher in that blue spectrum. Even if you sit behind glass, that natural sunlight coming through the glass is going to be higher in that blue wavelength because the glass will filter out those other wavelengths of that natural full spectrum light.  If you are in front of a screen that is blue light, if you have artificial lights on in your home, again higher in that blue spectrum, what do you do? Well, especially at night time after the sun has set, and this is based on our circadian rhythms, we want to make sure that we're blocking that blue light .So either turn off the lights, use natural light like candles or a fireplace. Red lights are even better in your home. If you absolutely have to have lights and screens on make sure you are wearing your blue light blocking glasses. 

Tip #5: Herbal Medicine

Herbal medicines can help to lower blood sugar and I have some of my favourites which have actually been proven in the studies to be able to balance blood glucose and insulin levels. Okay, the first herbal medicine that I love for lowering blood sugar is African wild mango seeds. In one study it was found that it helped to lower C-reactive protein which is often very high when you've got leptin resistance, which then leads to that insulin resistance. In another study it was found that remission from metabolic syndrome and significantly reduced waist circumference was achieved with taking African wild mango seeds so that is really promising love this herbal medicine. Okay the second herb that I love is White Mulberry leaf. This has been shown to help with regulating the gene expression of leptin fantastic for balancing those blood glucose levels.  The third herbal medicine that I love is Gymnema Sylvester and in one study I found that it significantly suppressed the increase of body weight serum levels of lipid insulin and leptin. The last of the herbal medicines that I love is muscadine grape skins, very high in antioxidants things like Resveratrol and ellagic acid. It is known to balance those blood sugar levels. So those are amazing herbs that you can use and they don't have the negative side effects as you know some of the drugs and injections and things that are out there. 

Tip #6: Eat Carbs

Number six on my list for blood sugar tips is to eat your carbs last. So when you are eating carbohydrates in your meal, you have your proteins, your fibre, your fats first. Eat your carbohydrates last because that will lessen that insulin spike a couple hours after your meal and that's been proven in the literature as well.  

Tip #7: Apple Cider Vinegar 

What the research shows is that having just one tablespoon of apple cider vinegar before your meals can significantly reduce your blood sugar levels which is amazing. Again something that is so easy to do and you can start working this into your daily routine today. 


To learn more about leptin resistance that I mentioned, here is my video 'Five Tips to Fix Leptin Resistance'. 

I'll see you there!

Connect with Dr Janine Bowring N.D