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5 Tips from Dr. Juan to help control blood sugar

As Dr. Juan says, Hispanics have a slight disadvantage when it comes to blood sugar. Being an adult Hispanic means there is a 50% more chance of developing type 2 diabetes. Furthermore, it is highly probable to appear at a younger age and even suffer complications from this disease, such as kidney failure or blindness (1). Therefore, sugar control should be taken seriously. And although we carry a genetic inheritance that predisposes us, there are certain aspects related to our lifestyle that we can take care of in time, to make a big difference in our health in the medium and long term. Let's see what practical suggestions Dr. Juan provides.

Before getting started…

There are thousands of people experiencing sugar-related problems and even more who are not aware because they do not get routine tests done. A simple blood test can teach you your sugar level and what measures to take. But, if you want to avoid getting it out of control or staying within a healthy range, it all comes down to your lifestyle. Take these steps into account:

 

  1. Follow a low-carb diet

This does not mean you have to completely eliminate carbohydrates. You just need to learn to choose the best ones. The first step is to cut or at least reduce bread, rice, white flour, desserts, sweets, juices, etc.

>Choose whole-grain products, such as wheat bread and brown rice. You can also add foods, such as sweet potatoes. In addition, you can include good fats such as avocado or some protein such as fish or chicken breast in your meals, which helps slower carb absorption, avoiding a sudden rise in blood sugar.

>And for fruits, opt for berries, which contain less sugar. You can also complement some fruits, such as apples, with a tablespoon of peanut or almond butter to prevent the rapid absorption of carbohydrates.

>For more combination ideas and low-carb recipes, check out our Daily Entalla Menu.

 

  1. Keep stress under control

When experiencing lots of stress, cortisol, the hormone that causes stress, increases, which holds up the effect of insulin, the hormone in charge of controlling blood sugar. Therefore, it is essential to do what you can to keep it under control.

>Meditate daily for at least 10 minutes in the morning and another 10 before going to bed.

>Perform breathing exercises to help maintain control in stressful situations.

>Seek support from natural supplements like Ashwagandha, a plant that helps the body respond to moderate stress, and Will Pow(d)er, which contains a combination of herbs and minerals that also helps relax and support the nervous system.

 

  1. Get enough sleep

Experts say it repeatedly: 7 to 8 hours of sleep is essential for blood sugar control. When a person sleeps less, they usually have high blood sugar because, during the sleep cycle, the body produces the highest number of hormones, including insulin, which helps regulate sugar (2). So, if you're not getting enough rest, check out our blogs for tips on getting a good night's sleep.

 

  1. Perform aerobic exercise

Walking is better than sitting still, but, to control blood sugar, it is essential to increase the heart rate, and performing cardiovascular exercises allows this to happen. Thirty minutes of cardiovascular exercise that makes you sweat lets the sensitivity in the muscles and organs increase insulin, helping to control blood sugar.

 

  1. Increase fiber intake 

Fiber helps in several ways to manage sugar, for example, aiding in weight control and preventing a blood increase because it slows down the absorption of carbohydrates in the intestine. (3) 

>Eat more vegetables and whole fruits with the skin on, like apples. You can also add legumes, like chickpeas, whole grains, and nuts, into your daily diet. 

>From our end, we can support you with the Super Slim Café, which adds 5 grams of fiber in a single cup.

>Also, our Skinny Yummy Gummy contains 2 grams of fiber. You take them with a glass of water, and it is easy to provide an extra quota to the body. 

>In addition, we have a popular product you probably already know: Nopal, which contains a large amount of soluble and insoluble fiber. And now, to give you more support, we have Super Nopal, an exclusive formula from Santo Remedio. Besides containing nopal and other ingredients, it has Chromium Picolinate (Chromax ®), which can improve carbohydrate metabolism, helping to maintain normal blood sugar levels, when used in conjunction with a balanced diet, exercise, and other healthy habits.

 

You cannot manage blood sugar with a quick fix but rather with minor changes to your lifestyle and weight. This will help benefit your overall health and quality of life and the well-being of your family. Remember that your health impacts everyone around you. 

BUY SUPER NOPAL

 

 

Check out what Dr. Juan explains about this topic:

Your Santo Remedio team.

 

 

References:

 

1.Centros para el Control y Prevención de Enfermedades. Los hispanos o latinos en los Estados Unidos y la diabetes tipo 2. https://www.cdc.gov/diabetes/spanish/resources/features/hispanic-diabetes.html

 

  1. Teresa Arora1,2 and Shahrad Taheri1Sleep Optimization and Diabetes Control: A Review of the Literature/Diabetes Ther. 2015 Dec; 6(4): 425–468.Published online 2015 Nov 4. doi: 10.1007/s13300-015-0141-z https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674464/

 

3.Centros para el Control y Prevención de Enfermedades. La fibra: el carbohidrato que ayuda a manejar la diabetes/https://www.cdc.gov/diabetes/spanish/resources/features/role-of-fiber.html

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