As Dr. Juan says, Hispanics have everything to lose when it comes to blood sugar. Just by being Hispanic and adults, we are 50% more likely to develop type 2 diabetes, and are more likely to appear at a younger age, as well as to suffer complications from this disease such as kidney failure or blindness.(1). Therefore, sugar control is a topic to be taken seriously. And although we carry a genetic inheritanceethics 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 are the practical suggestions that Dr. Juan gives us.
Before starting…
There are thousands of people experiencing sugar-related problems and many more who do not know it, simply because the tests are not carried out. routine check up to find out. Know whatThis is our sugar level is determined by a simple blood test and is essential to know whatand measures to take. But, if we want to avoid its lack of control or help keep sugar within healthy ranges, the key is in our lifestyle. Take these steps into account:
1. Eat a low-carbohydrate diet
This does not mean that you should eliminate carbohydrates completely, but rather learn to choose the best ones. The first measure is to eliminate or at least reduce bread, rice and white flour, desserts, sweets, juices, etc.
>Choose whole grain products, such as bread and brown rice. AlsoYou can also add products like sweet potato. Additionally, you can include good fats such as avocado or some protein such as fish or chicken breast in your meals, which help carbohydrates not be absorbed so quickly.I ask, avoiding a sudden spike in blood sugar.
>And in the case of fruits, opt for berries or berries, which contain less sugar. AlsoYou can accompany some fruits such as apples with a spoonful of peanut or almond butter, to prevent rapid absorption of carbohydrates.
2. Control stressis
When we have a lot of stressIt increases cortisol, the hormone that causes stress.is. And cortisol hinders the effect of insulin, the hormone in charge of controlling blood sugar. Therefore, it is essential to do everything possible to keep it under control.
>Meditate daily for at least 10 minutes in the morning and another 10 before going to sleep.
>Perform breathing exercises that help you maintain control in those moments of great tension.
>Seek support in natural supplements such as Ashwagandha, a plant that helps the body respond to stressis moderate and Will Pow(d)er, which contains a combination of herbs and minerals that alsoThey help us relax and support our nervous system.
3. Sleep as long as you need
Experts say it again and again: 7 to 8 hours of sleep are essential for daily blood sugar control. When a person sleeps less, they usually have high blood sugar because during the sleep cycle is when the body produces the greatest amount of hormones, among which is insulin, in charge of regulating blood sugar.car(2). So if you're not getting enough rest, check out our blogs with tips for achieving sleep.or repairer.
4. Do aero exercisebico
Strolling and walking slowly is better than sitting, but in reality, to control blood sugar we need to increase our heart rate. It is important to perform cardiovascular exercise that allows it to increase. Thirty minutes of cardiovascular exercise that makes us sweat, allows the sensitivity of the muscles and organs to insulin to increase, helping to control blood sugar.
5. Increase fiber intake
Fiber helps in sugar management in several ways, for example, by helping to control weight and, above all, by avoiding increases in the blood, because it slows down the absorption of carbohydrates in the intestine.(3)
>Eat more vegetables and whole fruits, with peel, like apples. AlsoYou can add legumes such as chickpeas, whole grains and nuts to your diet.n daily.
>On our part, we can support you with Super Slim Coffeeand, which adds 5 grams of fiber in a single cup of coffeeand.
>Also with our Skinny Yummy Gummy, gummies with 2 grams of fiber, which accompanied by a glass of water, alsoThey are an easy way to contribute an extra dose to the body.
>In addition, we support you with a product that you surely know: Prickly pear, which contains a large amount of fiber, both soluble and insoluble. And now, to provide you with greater support we have Super Nopal, a exclusive formula of Santo Remedio, that in addition to the nopal contains, among other ingredients, Chromium Picolinate (Chromax ®), which can improvementr carbohydrate metabolism, helping to maintain normal blood sugar ranges, when used together with a diet balanced, exercise and others Healthy habits.
Sugar management is not based on quick solutions, but on small changes to our habits and weight that benefit not only this aspect, but our health in general, our quality of life and the well-being of our family in the long term. Remember that our state of health impacts everyone around us.
Your team Santo Remedio
References
1.Centers for Disease Control and Prevention. Hispanics or Latinos in the United States and type 2 diabetes. https://www.cdc.gov/diabetes/spanish/resources/features/hispanic-diabetes.html
2.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.Centers for Disease Control and Prevention. Fiber: the carbohydrate that helps manage diabetes/https://www.cdc.gov/diabetes/spanish/resources/features/role-of-fiber.html
