The Ultimate Guide To Understanding Gestational Diabetes

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Gestational Diabetes Image Design 1 - The Ultimate Guide To Understanding Gestational DiabetesGestational diabetes is something that only happens during pregnancy. It doesn’t mean you will have diabetes after pregnancy, but you are more likely to develop it. This condition can also affect your baby.

Knowing everything possible is important. While your doctor will try to explain everything, it’s normal to start researching it online for yourself. The internet is full of misinformation and scary stories from others who have suffered from it.

Here is everything that you could need to know about gestational diabetes and what it means for you and your baby. We’ll share some of the more serious side effects but will also make sure you know what you can do to prevent and treat it.

Gestational Diabetes Doesn’t Mean You Have Diabetes

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As mentioned, gestational diabetes only develops during pregnancy. After pregnancy, your health can return to normal. It certainly doesn’t mean that you have diabetes normally.

Diabetes is a condition that affects your blood glucose (blood sugar) levels. Your body naturally needs glucose for energy, but getting too much can put your health at severe risk. The amount of insulin needed to restore your blood sugar levels is higher as you develop diabetes, which can affect your heart health.

In pregnancy, gestational diabetes affects both you and your baby. It’s usually diagnosed in later stages of pregnancy, but if you have diabetes before pregnancy, you may be diagnosed with it earlier. You will need to treat gestational diabetes straight away to protect your baby. Your doctor will help you do this.

Those who are considering pregnancy with diabetes should consult their doctor first. It’s important to manage your diabetes for your baby’s health as well as your own, and this starts before you even know you’re pregnant.

Gestational Diabetes Is Due to Lack of Insulin

During pregnancy, your hormones are all over the place. Your body doesn’t quite work as it did before pregnancy, and this can affect the amount of insulin your body makes. Insulin is necessary to help control your blood sugar levels. When you don’t have enough insulin, your glucose levels will be higher than normal, but your body can’t use that glucose effectively for your energy.

If your body’s insulin creation reduces, it is possible that you will end up with gestational diabetes. You will get many of the same signs as normal diabetes, which is something we’ll look into soon.

Insulin resistance later on in your pregnancy is completely normal. All pregnant women suffer from it, but not pregnant women will see the dangerous levels. Your weight can affect the amount of insulin resistance you see, so those who are overweight during their pregnancy are more at risk of developing severe insulin resistance.

Contributing Factors Leading to Gestational Diabetes

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You will have some insulin resistance later in pregnancy, but that doesn’t mean you will develop gestational diabetes. There are some women who will be watched more frequently than others. Midwives and doctors will want to make sure you remain healthy throughout pregnancy to support your growing baby.

There are certain types of women who will be watched more closely than others. Obesity is a factor, so you will instantly be watched. Your doctor will also want to keep an eye on you if you have uncontrolled diabetes and pre-diabetes. If you already have controlled diabetes, you will still be watched, but not as closely if your diabetes isn’t controlled.

If you had gestational diabetes in a previous pregnancy, you would more likely develop it in a subsequent pregnancy. Your doctor will want to know about your pregnancy history, especially if you changed doctor between pregnancies. Those with close blood family members with Type II diabetes will also be watched, as it is a warning sign.

Finally, if you have polycystic ovary syndrome, known as PCOS, you will be at a higher risk of developing gestational diabetes. Your doctor will watch your health closely, and you may have to go through extra blood work tests.

If you’re considered a high risk, your doctor may order a gestational diabetes test from Week 24 gestation. This is to make sure you get the right care straight away. If you’re not considered high risk, your doctor may just want to watch out for symptoms and order tests if necessary. This decision can also depend on your health insurance.

Most tests are completed between Weeks 24 and 28 of pregnancy. Some doctors can test earlier if you are at a much higher risk.

You Can Decrease Your Chances of Developing It

The good news is there are things you can do before and during pregnancy to lower your chances of developing gestational diabetes.

The first is to lose weight. If you’re trying to conceive and are overweight, you’ll want to consider a diet plan to help reduce your weight. This will help to balance hormones.

It’s worth talking to your doctor about a healthy diet plan while you are pregnant. While pregnancy isn’t a time to lose weight, your doctor will help to make sure you follow a diet that is sustainable and good for your baby. This helps to reduce the amount of weight you gain naturally and offer all the nutrients to your baby needed.

Before you get pregnant, you should also consider increasing the amount of exercise you do. You want to do at least 150 minutes per week to maintain a healthy lifestyle. Exercise helps to build muscle and lose weight, so you can control the amount of glucose in your body and use it up as energy.

It is possible to exercise during your pregnancy. There will be some types of exercise that you’ll want to avoid to protect your baby and due to your shift in gravity. However, you will find that most doctors recommend you to remain active during pregnancy. Of course, you will need to listen to your body. Some women suffer from pain in their joints and ligaments due to pregnancy symptoms, which can limit the amount you move around.

Gestational Diabetes Symptoms: Knowing the Signs

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There are times that you won’t be considered a risk, but that doesn’t mean you won’t develop gestational diabetes. It’s important to make sure you know the symptoms of the condition to get treatment as soon as possible.

Excessive thirst is one of the most common symptoms. You’ll not just feel the need to drink more water than normal, but your thirst won’t be quenched afterward. You can end up drinking 2-4 liters of water a day and still not feel any different.

Of course, this excessive drinking will bring on increased urination. However, even if you don’t drink much more than normal, you can find yourself urinating more frequently. The color of your urine can also be much darker than normal, as your kidneys can’t work as effectively as they should.

At the same time, you can feel hungrier than normal. Your body isn’t using the energy effectively, losing more of it throughout the day. You don’t feel the sustained hunger levels that come with a healthy and balanced diet.

Your vision can be affected due to gestational diabetes. However, this is something that can happen due to a change in your pregnancy hormones. In most cases, the vision is blurred when considering gestational diabetes.

Getting Diagnosed with the Condition

Your doctor will usually use a urine test for initial signs. Your doctor will want to see the levels of sugar and protein in your urine. These tests are carried out at every visit and will ensure you have a healthy home for your baby.

If there is anything concerning, your doctor will find out about other symptoms. Blood tests are used for testing for gestational diabetes, and you will usually go through what is known as a screening glucose challenge test first of all.

The test involves drinking a sugary beverage and a blood test. There is no fasting involved, and it is just to see the results to determine if you are showing some of the earlier signs. Just because you show no signs doesn’t mean you’re not suffering from the condition. Your doctor may order the oral glucose test.

The oral test is usually performed in the morning, as it involves an 8-hour fast. You can’t even have a drink, except for water. Your blood sugar levels will be checked after the fasting period, and then your blood sugar levels will be checked an hour, two hours, and then three hours later. The test is a good way to see if you do have earlier stages of gestational diabetes.

Gestational Diabetes and Your Baby

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Just because you’ve been diagnosed with the condition doesn’t mean you are instantly putting your baby’s life at risk. However, if you have high glucose levels, your baby likely will too. It’s important to keep your condition under control to help keep your baby’s condition under control. We’ll discuss how later.

Untreated gestational diabetes can cause initial and future problems for your baby. Your baby is more likely to be larger than average, which is a condition known as macrosomia. The delivery will be much harder, and there are far more risks during delivery for both you and your baby.

Your baby is more likely to suffer from low blood sugar levels (hypoglycemia) straight after birth. This can also lead to a risk of your baby having diabetes in life.

There are also risks of breathing problems and an increased risk of death. One of the most common issues is jaundice. This is when the skin and white parts of the eyes are yellow and is due to complications within the liver. In most cases, jaundice disappears on its own. Sunlight and some special UV lights may be needed to help, and breastfeeding jaundice babies are highly encouraged.

There are tests performed during pregnancy to determine if your baby is being affected by your gestational diabetes. Your doctor will count the kicks to check for movement and encourage you to do the same. This is something to do anyway, as a decrease in the movement should never happen (even in later stages of pregnancy).

Your doctor may place his hand on your abdomen to check the heart rate when your baby is active. This is known as the non-stress test.

The most common way to check on developments is through ultrasounds. You will likely have at least one extra ultrasound in later stages of pregnancy but may need more depending on the severity of your gestational diabetes.

Gestational Diabetes and You

It’s not just your baby that is affected by gestational diabetes. You can also be affected, and one of the ways is increasing your risk of other pregnancy complications.

Those with gestational diabetes will always be watched for preeclampsia, which is an extremely serious condition. It can be noted through the swelling in the hands, feet, and face, as well as high protein levels in the urine. You may need to go through an early delivery, as this condition isn’t treated in any other way.

You are also at risk of needing a c-section for the delivery of your baby. The size of your baby may be too large to push out naturally safely, so your doctor will want to control as many risks as possible. This will mean a longer recovery time afterward.

Depression—both normal and postnatal—is also common. Your diabetes will make you tired, and you can be extremely anxious. These problems affect your mental health. It’s important to discuss your mental health with your doctor if you feel any symptoms of depression. Don’t be ashamed of it, as you need to seek help to protect you and your baby.

Finally, you are at a higher risk of developing diabetes later in life. You’ll need to keep your diet healthy to maintain healthier insulin and glucose levels within your body. If you become pregnant again, you are at a higher risk of developing gestational diabetes again.

Treating Gestational Diabetes

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The good news is the treatment of gestational diabetes is possible. Your doctor will help you with this and will regularly check your blood glucose level to keep you and baby safe.

A healthy diet and exercise plan will often be prescribed. Your doctor will want you to keep your sugar intake down and increase the healthy nutritious food intake. By focusing on wholesome food and fewer refined sugars, you can help prevent food metabolizing as glucose and make sure the body doesn’t need to release as much insulin in the body.

Before taking up any diet or exercise, discuss them with your doctor. Your doctor will want to make sure your baby gets plenty of nutrients, and you’re not putting your body under too much strain. Some of the most commonly recommended exercises include swimming, pool aerobics, and walking.

In some cases, you will need to take insulin shots. These will help to release more insulin into the body to manage your glucose levels. Your doctor will do this if your diabetes levels are extremely high or if you’re struggling to manage it.

Final Notes About Gestational Diabetes

Don’t be overly worried about your gestational diabetes. It is easy to become overly anxious, but this just contributes to poor mental health. Focus on your treatment plan with your doctor and discuss any worries or fears that you have. There are support groups around, and your doctor will help you find them.

Your doctor is there to help check on your levels throughout your pregnancy. If you are worried about symptoms of subsequent conditions, he will check those levels for you too. Meanwhile, he will check on the health of your baby to make sure your pregnancy remains on track, and you can avoid some of the more serious side effects from developing gestational diabetes.

The Ultimate Guide How To Lower Your Risks Of Gestational Diabetes

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Gestational Diabetes Image Design 1 1 - The Ultimate Guide How To Lower Your Risks Of Gestational DiabetesGestational diabetes is high blood sugar which develops during pregnancy.It usually disappears after giving birth. Gestational diabetes can appear at any stage of gestation but is more common in the second half. It affects about 6 percent of all pregnant women.

Causes of Gestational Diabetes

Gestational diabetes is the result of changes that occur in all women during pregnancy. The increased levels of hormones such as cortisol, estrogen, and human placental lactogen, can interfere with your body’s ability to manage blood sugar. This condition is known as insulin resistance.

Usually, your pancreas can compensate for insulin resistance by increasing insulin production to about three times the average amount. If your pancreas cannot adequately increase insulin production to overcome the effect of increased hormones, your blood sugar levels will increase and cause gestational diabetes.

Symptoms

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Gestational diabetes usually doesn’t cause any symptoms. It mostly comes to light when the doctor tests your blood sugar level during screening for gestational diabetes. The symptoms may show up if your blood sugar level gets too high (hyperglycemia).

The symptoms may include increased thirst, a dry mouth, tiredness, and need to use the toilet more often than usual. But some of these symptoms are normal during pregnancy. They aren’t certainlya sign of a problem. So talk to your midwife or doctor if you’re worried about any symptoms you’re experiencing.

Risks of Gestational Diabetes

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Risks for the Baby

Risks of having a giant baby. If you have high blood glucose levels, it can cause high blood glucose levels in your child. The baby will produce more insulin in response which can make it grow larger than normal. This process is called macrosomia.

It increases the risk of birth trauma and shoulder dystocia, where the baby’s shoulder is stuck in your pelvis after the head has come out, which can squash the umbilical cord.Birth trauma can cause bone fractures or nerve damage to the baby. It causes severe bleeding for the mother as well as psychological stress.

Risk of premature birth. Gestational diabetes links up with an increased risk of preterm birth. One cause of preterm birth is damage to the placenta. During pregnancy your placenta produces a high level of hormones which affect the insulin action in your cells, raising your blood sugar levels.

As your baby grows, the placenta significantly increases its production of counteracting hormones. In the case of gestational diabetes, the placental hormones can mean a rise in the blood sugar to a level that affects the functioning of the placenta and the growth of the baby.

Risk of still birth at the end of pregnancy. For women of all ages the risk of stillbirth increases when the pregnancy goes over 42 weeks. Studies show that for women with gestational diabetes there is an increased risk of still birth, after 40 weeks and six days plus so. Please note that though your risk of stillbirth is increased, it is still low.

Respiratory distress syndrome. Respiratory distress syndrome occurs in babies who are born early. If your child has this syndrome, he may need help until his lungs mature and become stronger. Infants born to mothers who have gestational diabetes may experience respiratory distress syndrome even if they’re not pre-term infants.

Low blood sugar in the baby after delivery. There is a possibility of your child developing low blood sugar(hypoglycemia) shortly after birth because his insulin production is high. Acute episodes of hypoglycemia may provoke seizures in your child. You should promptly feed him. Also,timely application of intravenous glucose solution will boost your child’s glucose levels. If left untreated hypoglycemia can cause damage to the baby’s brain that can lead to developmental delays.

Type 2 diabetes later in life. If you have gestational diabetes, there is a higher risk of your baby developing obesity and type 2 diabetes later in life.

Risks for the Mother

Preeclampsia. Gestational diabetes causes high sugar levels that lead to preeclampsia, a kind of high blood pressure. If left untreated it slows down your child’s growth. It also increases the risk of preterm birth and placental abruption that causes the separation of the placenta from the uterine wall before delivery.

Diabetes. If you have gestational diabetes, there is a high probability that you may get it during future pregnancies. That’s not all; you can also develop type 2 diabetes when you grow older.

Don’t be alarmed!If you make healthy lifestyle choices such as exercising and eating healthy foods you can significantly lower your risk of future type 2 diabetes.

How to Reduce Risk

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Determine your risk factors. The best way to approach the problem is to identify the risk factors for developing it. Before talking to your relatives about their diabetic history, it would be beneficial if you know about the differences between type 1 and type 2 diabetes.

Type 1 diabetes is an autoimmune disorder, while type 2 diabetes is closely related to lifestyle and eating habits. You can develop gestational diabetes if a close family member such as a parent or sibling has type 2 diabetes. Talk tothem to get a clear idea whether it applies to you.

Know your risk factors. There are some risk factors that you should think about and bring to your doctor’s attention. You may have a greater danger of developing gestational diabetes if you

  • Have high blood pressure
  • Are obese at the time of conception
  • Had greater than average blood glucose levels before pregnancy or had signs of insulin resistance such as polycystic ovarian syndrome or acanthosis nigricans.
  • Have given birth to large 9 pounds baby before
  • Have a family history of diabetes
  • Have given birth to a baby that was still born or suffering from certain congenital disabilities
  • Have had gestational diabetes in previous pregnancies
  • Are older than 30
  • Have got your first period before the age of 11
  • Felt depressed in the first two trimesters of pregnancy
  • Had consumed a diet high in animal fat and cholesterol before pregnancy
  • Come from ethnic backgrounds including Hispanic, African, Native American, Asian or Pacific Islander
  • Sleep deprived

But half of the women who develop gestational diabetes have no risk factors.

Devise a pregnancy plan. It’s wise if you take some steps even before you become pregnant to manage your danger of developing gestational diabetes. Consult with your doctor even before you are pregnant. Request them to put together a pregnancy plan to help prepare you physically, mentally and emotionally.

Test your blood sugar as early as three months before you plan to get pregnant to know your baseline levels and to check if you fall in the normal range.

Try to lose extra weight before your pregnancy. Medical experts do not advise weightloss during pregnancy, so if you are overweight try to lose five to seven percent of your body weight before you become pregnant.

Make a doctor appointment. Meet your gynecologist early on in your pregnancy and frequently during pregnancy. It helps to look after the health of both your baby and yourself. If you’re at an average risk for gestational diabetes, have a screening performed during the second trimester between 24 and 28 weeks. If you’re at high risk, your gynecologist may recommend testing for diabetes during your first prenatal visit.

Be thoroughly prepared for your doctor visit. Being proactive and informed helps you to communicate your concerns to your doctor effectively. While making an appointment ask whether the physician will perform any tests such as blood sugar screening. Clarify your doubts about any food restrictions or fasting before the consultation.

Have a list of any medications or supplements you’re taking. Let your doctor know that you’re particularly concerned about gestational diabetes because of your family history or any other risk factors. Ask your doctor if she recommends any diet, exercise or testing plans for you to follow during your pregnancy.

Get tested. During your check-up, they’ll test you for gestational diabetes through an initial glucose challenge test and a glucose tolerance testing. In the original glucose challenge test, you have to drink a syrupy sugar solution. After an hour, they’ll test your blood to measure your sugar levels.

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If the results show that your blood sugar level is higher than normal, then you’re at an increased risk of developing gestational diabetes. You’ll need a follow-up glucose tolerance test to determine whether you have gestational diabetes.

If your value is above 200mg/dl, then gestational diabetes is presumed. If the diagnosis is made early in the pregnancy, then your doctor might tell that you have pre-existing diabetes, not gestational diabetes.

For glucose tolerance test you’ll fast overnight and then have your blood sugar levels checked. You’ll have to drink a sweet solution with higher levels of sugar in it. The doctor will check your blood for every three hours. If two of the three sugar readings come back as greater than normal, your doctor will very likely diagnose you with gestational diabetes. Talk to your doctor about a regular testing schedule and method that works for you.

Reduce Your Risk Through Diet

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Increase fiber intake. Whole grain bread, vegetables, fruits, cereals and whole grain crackers boost up your fiber intake. An extensive study found that each daily increase in fiber by 10 percent reduced the risk of gestational diabetes by 26 percent. Adding fiber supplements to your diet may also be helpful.

Eat more proteins. Proteins are rich in B vitamins that help prevent congenital disabilities; the best protein choices are plant based proteins, fish and sea food, chicken and other poultry, cheese, and eggs.  Avoid fish such as shark, sword fish, tile fish and king mackerel because they contain high amounts of mercury that leads to brain damage in kids.

Enjoy fruits in moderation. Fruits are healthy. They are loaded with vitamins, minerals, and fiber but avoid sugary fruit juices. Fruits that are frozen, fresh or canned without added sugars are the best choices.

Avoid white foods. Try to avoid flour and sugar. Limiting starchy potatoes and pasta will also be beneficial to your health. These items are more likely to increase your blood sugar, so it is best to limit your intake of these foods to small quantities.

Portion sizes. Control your portion sizes and try to eat several small meals frequently. Have a 300 to 400 calorie meal once every 3 hours. The total of five such meals would make 1500-2000 calories.

Foods to include:

  • Eggs or egg whites
  • Fresh or frozen veggies
  • Steel cut oats topped with berries
  • Skinless chicken breasts
  • Fresh fruits
  • Steamed vegetables,
  • Baked fish
  • Unsweetened Greek yogurt
  • Air-popped popcorn

Foods to avoid:

  • Fast food
  • Fried food
  • Baked goods such as muffins, doughnuts or cakes
  • Alcoholic beverages
  • Sugary drinks
  • Candy
  • Starchy foods such as potatoes

Reduce risk through exercise. Doing regular exercise helps to keep your glucose level healthy. Swimming and walking are good choices. It’s better to start working out before you’re pregnant. Studies had shown that women who were physically active 4 hours a week or 30 minutes a day before and during pregnancy could reduce their risk of gestational diabetes by seventy percent. Consult your doctor about the duration and type of exercise that will be suitable for you.

Low impact exercises are safe during the pregnancy period. Avoid any activity that is of high impact. Experts say that exercise shortens the duration of active labor.

Dr. Sheri Colberg, Ph.D., FACSM advises in diabetesincontrol.com to do walking, stationary cycle, conditioning machines, aquatic activities, prenatal yoga, prenatal exercises classes, seated exercises and slow running or jogging.

Avoid exercises that include activities like lying flat on the back, or any that increase the risk of falling or abdominal trauma. Avoid contact or collision sports, downhill skiing, horseback riding, soccer, basketball, outdoor cycling, scuba diving and most racquet sports.

Try to include short exercises into your daily activitiesto reduce the stress on your body, while still reaping the same benefits as 30 minutes of straight action. Make sure to monitor your heart rate while exercising and never exceed the recommended targeted heart rate for your age and weight.

Conclusion

Eat nutritious foods, avoid junk foods and never skip your meals. Exercise regularly, take your prenatal vitamins and see your doctor as often as recommended.

Get the required amount of sleep because a recent research study has found that poor sleeping habits increase the risk of gestational diabetes.

“Our results raise the possibility that good sleep habits could reduce the likelihood of developing hyperglycemia and GDM,” says senior author Assoc Prof Gooley, from the Neuroscience and Behavioural Disorders Programme at Duke-NUS.

Avoid hot temperatures and try to be in cold temperatures because the hot temperature can increase your risk of gestational diabetes.

If ever you’re diagnosed with gestational diabetes, don’t be afraid, you can have a healthy pregnancy, labor, and delivery with a healthy diet, good sleeping habits, and proper exercise.

 

The 15 Best Superfoods for Diabetics

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Nature offers us an endless assortment of essential minerals, antioxidants, vitamins and other nutrients that aid in preventing and fighting off the symptoms of diabetes. We’ve picked out 15 delicious and nutritious superfoods that can aid in promoting weight loss, fighting inflammation, and reducing blood sugar levels amongst countless other health benefits.

Here, take a look:

1. Turmeric

For the past 5000 years, ancient Indian medicine has regarded turmeric as an incredibly powerful spice to heal countless health ailments. The traditional Indian diet recommends the use of turmeric in every recipe, be it white rice, soups, stews, or flour breads, as it encourages rapid and easy digestion of carbs to prevent a sudden blood sugar spike.

Turmeric owes its rich, yellow colour to its powerful concentration of curcumin, the active ingredient that is highly beneficial in maintaining healthy and balanced levels of blood sugar. Curcumin is the compound that also regulates fat metabolism within the body by directly influencing fat cells, kidney, cells, muscle cells and pancreatic cells, which allow it to reduce inflammation, and fight off the nefarious attacks of cancerous tumors, primarily interleukin-6 and necrosis factor.

Nutritionists and health experts widely recommend the regular consumption of turmeric to obtain the beneficial properties of curcumin, which reduce high cholesterol levels, insulin resistance, obesity, high blood sugar levels and all other symptoms that heighten the risk of diabetes.

Turmeric Superfood for Diabetics - The 15 Best Superfoods for Diabetics

2. Walnuts

These filling and delicious nuts are one of the richest sources of alpha-linolenic acid, which is an essential polyunsaturated fatty acid that aids in reducing inflammation. It also boosts a powerful density of omega-3 fatty acids, vitamin E, fiber, L-arginine and protective phytochemicals, which provide them potent antiviral, antioxidant, anti-cholesterol and anticancer properties.

These beneficial properties allow them to aid the body in preventing and eliminating the symptoms of several chronic ailments, primarily heart disease and diabetes. Be sure to pick out walnuts with their shells intact, as the process of cracking them open forces you to slow down as you eat. This gives your body more time to chew and process the food, promoting feelings of satiation without having to consume too many calories.

Walnuts Superfood for Diabetics - The 15 Best Superfoods for Diabetics

How To Combat The Symptoms Of Sugar Withdrawal

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You’ve decided to change your diet. Part of that involves cutting out all the refined sugar you’ve been eating. In some cases, it involves cutting out all the natural sugar. Now you’re dealing with the pesky withdrawal symptoms.

Did you know that sugar is like a drug?

It’s addictive. The more we eat, the more we want. And when we don’t fuel our bodies with it, it goes crazy with symptoms that encourage us to give up the plan of healthy eating and stick to our hold habits.

Instead of giving into the symptoms, it’s time to combat them. Here’s all about sugar withdrawal, the symptoms, and the ways to combat those symptoms.

Sugar’s Not Really That Dangerous, Is It?

Surely your body can deal with sugar, can’t it? After all, it has already handled the sugar you’ve fed it, and cavemen ate fruit without an issue, and that’s full of natural sugars!

Well, there’s different between the cavemen’s natural sugar foods and our refined sugar foods. Cavemen had fruit as a small part of the diet. They focused on meats, berries, nuts, seeds, and eggs. They ate the stuff that they could get while hunting and gathering. There was no added sugar. In fact, it wasn’t really until the 15th century that we started to eat more refined sugar in our diets!

The body has had to adapt quickly. Whenever we eat sugar, it needs to release insulin to combat the increase in our blood sugar levels—the blood sugar levels are the reasons we get that instant high after eating refined sugars.

By constantly forcing our bodies to release the insulin, we’re doing damage to it. It may taste great, and you may want to stick to a diet where you can enjoy your treats, but you’re not doing your body and health any good. Here’s just a look at some of the biggest dangers of eating more sugar.

It’s taxing to The Pancreas


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The pancreas needs to release more insulin into the body. Just think of the damage you’re doing to it by doing that! Just think of the damage you’re doing to your body overall!

If your pancreas has to work harder, it isn’t going to work as long. Just think about how we use up our energy throughout the day. If we do a lot of hard work in a short space of time, we need longer to recover. The problem is your pancreas isn’t going to get that break that it needs. You’re forcing it to work, and work, and work!

Now think back to yourself and if you kept pushing yourself when you need a break. You’re eventually going to run out of energy, and your body will pack in. People collapse from exhaustion and end up making themselves ill. You’re going to force your pancreas to stop working effectively or even at all.

And it’s not just your pancreas that is affected when you do this. Your other organs, especially your liver, are forced to work harder. They’ll find it difficult to keep up with the stress you’re putting them under, so will end up damaged sooner.

Your body gets used to the insulin

So, the body has to release insulin on a regular basis because of the sugar you eat. After a while, it gets used to those levels of insulin and isn’t affected by them. The body has to release more to handle the sugar you used to eat, and the body will get used to those levels. This goes into a vicious cycle, and eventually you develop Type 2 diabetes.

Think about how our bodies have become resistant to some medications, especially antibiotics. Bacteria can be multiple despite taking the pills that were supposed to kill them. We don’t get better, and instead, we have to take other types of medication, face surgery or hope our immune systems kick in instead.

Well, this happens with the insulin. The blood sugars don’t reduce with the old amounts of insulin, despite them once being enough. The pancreas is put under pressure to release more insulin. The body then becomes resistant to that.

Eventually, the body can’t get rid of the blood sugar levels that it once could. We cause the health problem known as Type 2 diabetes, which is a rising concern for health professionals.

It can lead to the need to take medication just to get rid of it. Some people have to avoid sugary treats completely because of the damage they’ve done!

Do you want to get to the point where you can’t enjoy sugary treats at all?

You ruin your weight loss efforts

More sugar = a larger weight gain.


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This happens for a few reasons. First of all, the treats that are higher in sugar are usually higher in calories. This is especially the case for treats that are full of refined sugar, rather than natural options!

You’re also more likely to eat more treats. They don’t fill you up as well because they lack the important food groups of protein and fibre. Both of these food groups will help to regulate your hunger. They break down slowly in the body, so your stomach doesn’t keep relaying a message to your brain that you need more sustenance.

Another issue that can cause for weight gain is su​ffering from sleep apnea. One solution people often mention is a chin strap for sleep apnea which you can learn more about in our other post.

Second, of all, the insulin increases and your hunger hormone doesn’t work properly. Even if you are full, your body gets the message that you need to eat more. You eat far too many calories than you need to, so your body can’t get rid of them all. Instead, your body stores the calories, and you end up gaining weight.

Finally, your metabolism doesn’t work properly. Even if you didn’t eat too many calories, your metabolism starts to slow down and struggles to burn the energy you’re feeding it. You end up with eating more calories than you need to, in the end, making it harder to create a calorie deficit to help you lose weight!

You may feel like you have more energy, but will you honestly exercise more? There are high chances that you won’t. In fact, you’ll have a sugar crash before you even have a chance to do more exercise. Stop Sugar Cravings and Avoid Overeating-A Great Weight Loss Supplement.

You’re opening yourself up to more disease

A healthy diet is the best thing for a healthy immune system. Eating too much struggle is affecting its ability to work, and also affects your organs negatively. You’re opening yourself up to far more disease.

Let’s just look at the type of foods you’re eating. That refined sugar is the main ingredient in foods that don’t have many proteins and fibres. They also don’t have many nutrients like vitamins and minerals. Your body isn’t getting the antioxidants it needs to boost the immune system and fight off infection.

We’ve then also got the problem that your organs are working overtime. How do you expect them to get the toxins out of the body when you’re forcing them to do so much other stuff?

They simply can’t, so the toxins stay in your body. You end up at a higher risk of kidney and heart disease, as well as problems linked to obesity. Joints are put under more pressure, and you’ll find that the brain isn’t able to function properly.

In fact, your cells are also more susceptible to abnormalities. This means you’re opening your body up to the risks of cancer, dementia, Alzheimer’s and many other diseases. We’ve already touched on diabetes, too! Do you want to put your body under all this pressure?

More sugar = more cavities


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That’s all about your organs, but what about your teeth? You know your dentist would tell you off for eating so much sugar.

Your teeth are more at risk of cavities, gum disease, and so many other problems. You see, your saliva can’t work to get rid of the sugar on a daily basis. Brushing and flossing aren’t going to be enough, and bacteria can grow in the mouth. There’s also more acid in the mouth.

What do these all do? They wear away the enamel on your teeth and affect the pulp in your teeth. Cavities form, and you need more fillings. You can also end up with the nerves being damaged, meaning you need root canals or tooth extractions—and they’re not pretty!

You become highly addicted to it

Sugar is addictive. We’ve mentioned it but not gone into why.

The more you eat sugar, the more you’ll want it. You’re feeding that addiction.

You see, sugar releases dopamine in the brain. This is the hormone that tells you that you both want and need more of something. It’s the hormone released when you take drugs, drink alcohol, and eat fatty foods.

This will affect those who are susceptible to addiction more than others, but everyone will have an element of it. If you keep feeding it, it will just get worse. You’re willingly causing all the health problems we’ve mentioned above.

It’s the dopamine that causes the withdrawal symptoms we experience when it comes to cutting down on sugar. These symptoms are ones that we need to ignore completely.

You get a high and crash cycle

When you eat a lot of sugar, you’ll experience what is known as a sugar high. You’ve heard all about it. Children get it all the time, and it’s a running joke of grandparents sending their grandkids home to the parents after eating lots of cookies and chocolate. The parents are the ones who deal with the hyperactivity and the crash that comes with it.

This is what you’ll experience, and it’s all linked to the dopamine and insulin levels that your body has to deal with.

When you eat more sugar, you’ll get a sudden rush as the sugar is absorbed by your body extremely quickly. Dopamine levels suddenly increase because your body likes what the sugar did to the energy levels. The insulin is quickly released to handle all the blood sugar, and you suddenly feel a crash. You’ll be tired, fed up, and crave more sugar to deal with the crash.

If you’ve eaten the sugar to give you a quick boost, you’ll find that the crash just makes you even more tired than you originally were.

Just What Are the Sugar Withdrawal Symptoms?


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Many of the symptoms are the same we experience when we stop drinking as much caffeine or when we cut out alcohol and drugs from our lives. They include:

The amount and severity of these symptoms will depend on the severity of your addiction. Those who have eating high levels of sugar for decades will find that the symptoms are worse, the last longer, and harder to get over.

Giving sugar up doesn’t mean giving all sugar up. Great, right? For a healthier diet, you’re aiming to give up refined sugar—or at least heavily cut back on it. Everything in moderation. That means natural sweetness is still up for grabs.

However, you need to combat the symptoms when you cut out the refined sugars. You need to find ways to fight against them, so you feel great about and keep working on only having natural sugar in your life.

I Can Deal With the Sugar Withdrawals?

Here’s all you need to know about combating the withdrawal symptoms so you can give up sugar. It’s time to help yourself focus on a healthier lifestyle.

Goal setting is your friend

You may have heard about goal setting for your life and your weight loss efforts, but what about when it comes to giving up sugar? ( Try this sugar withdrawal supplements here )

It can be one of the most effective methods of getting you through withdrawals. There are going to be cravings now and then. When you decide to give up certain foods, your brain starts to tell you that you want more of it.

Think of it in a toddler’s point of view. When a toddler is told no, that’s all they want to do/eat. They will do anything they can to defy you. Our brains just don’t like the word no.

So to get around this, you need to give yourself a reason to ignore your brain. Setting a goal or two will help with that. You have something to work towards. When you give in, you know you’re taking yourself away from successfully reaching that goal.

Every time you struggle with a craving, it’s time to revisit your goals. What’s so important about them and why do you want to reach them? This is why having specific and realistic goals are important.

You may have heard that you’re on the verge of diabetes and want to reduce the risk of developing it. Your doctor may have told you that the sugar intake has caused your weight to rise, or you may just want to stop putting your organs under so much pressure. Some people are just fed up of the sugar high/crash cycle that comes from eating far too much sugar.

Think of goals and reasons that work for you. There’s no point asking your friends what your goals should be. Sure, get their opinion on the subject if you trust their judgment, but make the goals and reasons your own.

Keep your hunger under control


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One of the best ways to fight against the sugar cravings and withdrawal symptoms is not to give your body a reason to need sugar. You can do that by controlling your hunger cravings.

Remember one of the symptoms is the feeling that you’re hungry. You will usually crave the bad stuff: it’s easy, and that’s what will give you a quick boost, right? Well, it’s not going to give you enough energy throughout the day.

You can avoid the hunger cravings by focusing on a healthy and balanced diet. Make sure you get your three large meals or six small meals—whichever way you prefer to eat—throughout the day. Don’t forget snacks if you opt for large meals during the day.

When your hunger is at bay, you won’t feel as lethargic. There’s no need for your brain to start telling you to eat, and make you crave all the sweet, sugary goodness that’s really bad for you.

But what about those snacks? You need to eat something, right? Well, that brings us to the next way to deal with your sugar cravings.

Opt for the natural sweet foods

Switch your chocolate bars for fruit and yoghurt. Sure they won’t taste as great at first, but you will get the natural sugar from them. Your brain takes in that you’ve had something sugary.

The benefit of the natural sugar from fruits is that they are released over time. Your body doesn’t get an instant high, and you don’t have the sudden release of insulin. There’s no need for your body to get used to levels of insulin and you don’t feel a sudden crash afterwards.

Fruits are also full of fibre and vitamins. They keep your body healthy, and you will feel fuller for longer. That one snack will last you until your next meal, rather than you feeling like you need something else to eat during the day.

And this trick doesn’t just have to work for your snacks. You can incorporate naturally sweet foods into your diet on a daily basis.

Start adding more ginger or lemon juice into your meals. Look at some nutmeg, cinnamon and even coriander to your meals. They are all naturally sweet, so you feel like you’ve had the sugar that your body is craving.

When it comes to dessert, enjoy a fruit salad with pineapples, melons, and even mangos. They tend to be the sweeter options available, and you’ll feel like you’ve had a treat. Enjoy every piece, and try with some natural yoghurt flavoured with some lemon juice, ginger or even nutmeg. These additions just trick your brain, so you fuel the craving on a daily basis.

Balance the blood sugar with your diet

Naturally sweet foods will still lead to some blood sugar. There are also carbs that you’ll need to consider that tend to break down quickly and sugar in the blood.

Balancing out the bad with the good is a sure-fire way to balance out your blood sugar levels. You can do this so easily too: just add more protein, fibre, and fat.

Remember that the protein and the fibre will break down in the body slowly. You don’t get the same response to your blood sugar, and you won’t end up eating far too many calories. But how does the fat help?

To start with, the body needs fat for a healthy brain, especially omega 3 fatty acids and other unsaturated options. Fats will also help with the absorption of some vitamins. You’ll have a healthier body overall, and your organs are supported throughout all their processes.

You’ll also feel fuller. You get rid of some of the cravings, especially as you feel you’ve been naughty anyway. Try to eat more cheese or dairy products to give your body the nutrients that it needs and trick your brain into eating something to combat the cravings.

It’s time to rehydrate


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Dehydration is a major problem for the body. Not only does it mean your organs won’t work as well, but you’ll also affect your brain and cravings. You’ll suffer more headaches, making those withdrawal symptoms worse. You can also end up feeling much hungrier than you are.

You see, your brain can’t distinguish between hunger and thirst. When you’re dehydrated, your stomach will send the message that you’re hungry. It will tell you that you need to consume far more calories than your metabolism needs for the day.

The next time you feel hungry and get a craving for something sweet, enjoy a glass of water. You can even add some slices of lemon or chopped up strawberries to give your water a little naturally sweet taste. There’s no need to add artificial sweeteners or fruit juices to get rid of the bland taste.

As you drink, you’ll feel fuller and get rid of the hunger pangs. If you find within a few moments that the pangs come back, then you were hungry for a meal! Reach for a substantial meal and not something sweet to tide you over.

Before you eat any meal, have a glass of water. Not only will this help you increase your intake of water, but you’ll take up room in your stomach. You’ll feel fuller quicker, so you won’t get that need to eat more sugar.

Do watch out for drinking too much water, and don’t replace all your meals with it. Check the time. If it is an hour that you would usually eat a meal, don’t replace it with only water. Enjoy a glass and then have something substantial to eat. If you replace all your meals with water, you run the risk of many other health problems.

Try to take your mind off it

The cravings will often come when you aren’t doing anything. Boredom eating is a major problem for people trying to lose weight and cut down on refined sugar.

You’ll also find your other sugar withdrawal symptoms are worse. Your mind is constantly on them, so you end up reaching for the treats.

It’s time to find a way to take your mind off your sugar cravings and the withdrawal symptoms. The more you ignore them, the less they’ll affect you. Start by doing a hobby that you enjoy or finding a new hobby that you have always wanted to do. As you find enjoyment in something else, your happy hormones will rise, and you won’t feel as anxious or depressed over the lack of sugar.

When you’re watching TV or doing something else that can lead to snacking, keep your hands busy. Some women have found that knitting or croqueting help. They can keep their eyes on the screen and enjoy their favourite shows, while their hands are doing something. Their minds are taken off the regular calls for sugary treats.

Find an activity that you love to do


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Getting more exercise is an excellent way to combat the cravings and withdrawal symptoms. The trick is to take up an exercise that you enjoy. If you do one just for the sake of it, you’re not going to get all the benefits.

Exercise raises the endorphins and serotonin. It’s a great way to fight against depression and anxiety, and will also help to get rid of muscular aches and pains and headaches.

By finding an exercise that you also really love doing, you’ll find your brain benefits in more ways. You’re not forcing yourself to do something. More good hormones will be released, and you’re more likely to keep it up. When you don’t feel like doing something, it’ll be easier to force yourself, so you do reap all the benefits.

When you exercise, you’re also taking your mind off everything else. You find the withdrawal symptoms easier to handle because you forget they exist!

Fuel your brain with sleep

You’ve fuelled your body with the right nutrition, and you’re protecting both brain and body with exercise, now it’s time to find other ways to fuel your brain. You see, protecting your brain will mean that it works in your favour much more.

A well-fuelled brain will fight against cravings, depression, and all those other annoying withdrawal symptoms you’re experiencing.

So, how can you do that? It’s time to sleep more.

This is much easier said than done for many. You’ll remember that insomnia is one of the symptoms of sugar withdrawal. When you do sleep, you may have some crazy dreams that leave you not really wanting to sleep. Just how can you overcome all them?

Well, you can start by setting yourself a routine. Go to bed at the same time and get up at the same time. Train your body into sleeping through. As you get your symptoms under control in other ways, you’ll find that it’s easier to sleep on a night. Your insomnia and weird dreams will become a thing of the past.

It’s also worth helping your body and mind relax. Have relaxing baths with a good book or find soothing music that helps you fall asleep. With more sleep comes a healthier brain. You’ll fight against depression and anxiety naturally, and curb those other unwanted symptoms from giving up the sugar.

Make it easy for yourself

There’s no point going on a sugar-free diet unprepared. The best thing you can do is have everything to allow yourself to stick to the plan.

This means to get everything out of your kitchen cupboards that have sugar in it—and watch out for the hidden stuff! Read the packaging and make sure you remove all those items that will just make it harder to get over the withdrawal symptoms.

Fill your cupboards and fridge with nutritious goodness. Porridge oats may sound bland, but you can add in some fruits and honey for natural sweetness. You can add cinnamon or nutmeg to get another boost.

The easier you make it for yourself, the easier you’ll find it is to get through the withdrawal process.

Now is your chance to focus on a healthier lifestyle. You deserve to put your body first, but that isn’t always going to be easy. When giving up sugar, you’ll likely experience withdrawal symptoms. Make it easy for your body to adapt to your new lifestyle by curbing the symptoms and getting rid of the stuff that’s bad for you.

By following the tips above, you’ll not have to worry about the dangers of eating too many sugars. You’ll focus on getting all the nutrients your body needs and enjoy a long and happy life.

Top 20 Natural Foods To Help You Manage Your Diabetes Effectively

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A huge step that you can take towards helping to manage your diabetes, is eating healthily! If you just keep buying fast food, or unhealthy food and snacks from the store, how will your body ever have enough food and material to repair itself? It can’t! Your body can’t sustain and deal with you eating food that doesn’t give it any nutrition! Your body needs a break, and it needs real foods that it can work with so it can start repairing and stabilizing itself.

If you only eat healthily sometimes or sporadically, hen your bod won’t be able to make any progress. The healthy foods may have a temporary impact, but if you don’t eat them longterm, your body will have to start overcompensating for not enough nutrition again. The problem with eating healthily, is that lots of healthy diets can be very strict!! Way too strict for the average person to maintain, like diet and schedule wise. It’s not just that people can be undisciplined, it’s that these diets can have unrealistic standards and expectations fro daily and modern life.

A lot of diets, will tell people that they have to be very strict. This is why most people fail after a few months on strict diets. This article will show you instead, how to incorporate healthy foods into your regular diet. That way instead of giving up quickly, you’ll want to keep eating healthy foods! Your body will still have its really needed break from you eating bad foods all of the time, and will be able to rest and repair. healthier and whole foods can also help your body to be more hydrated, because they have such high water content. It’s true you usually need to eat raw vegetables to get that benefit, but slow cooked greens are also excellent for nutrition, for an example.

So anyway, here’s a list of the top 20 foods that can help you to manage your diabetes symptoms, and won’t add to or make your condition worse. Also, before you read this, please be aware that if you decide to eat healthily, you need to really do this! Don’t just choose the first food and randomly add it into your diet. Pick from a lot of the foods on this list, and steadily incorporate them into your diet so they will actually have an impact and help you to control your blood sugar. And you may actually love some of these food choices!

Asparagus


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Like many greens, this vegetable is very low calorie and low carb! This vegetable is also high in B vitamins and antioxidants. It has a lot of and has a moderate amount of other vitamins besides the B group, like vitamins A, C and E. It also has high amounts of folate, which has been shown to work with vitamin B 12 in the body to help improve brain health. Unlike other greens, asparagus is usually used for evening and dinner recipes (it is usually eaten with chicken piccata recipe). So it can be very versatile to use in the kitchen, instead of just making the salad with it like how you would for many greens. I think asparagus is actually an excellent choice, for using it as a side dish!

Dark Chocolate


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It’s recommended that people eat the darker version of chocolate if they want to be healthy. Milk chocolate can have lots of additives, and can also be very high in sugar. It can also just be very unhealthy since the sugar makes it addictive. If you have a major sweet tooth, it’s definitely in your best interests to stay away from milk chocolate.

Dark chocolate, on the other hand, has been shown to have many health benefits for people. It’s been said that dark chocolate can help to reduce blood pressure and also stroke risk since it really helps with heart health. It’s not sweet so it can be very bitter, but if you have a taste for chocolate then try some!

Tomatoes


tomatoes - Top 20 Natural Foods To Help You Manage Your Diabetes Effectively

Tomatoes are known for having a really high amount of vitamin C. They also have been shown to help with circulation issues, and they can be a really good food choice if you’re looking to stabilize your heart. Their high lycopene content can help with this too, and be especially useful for diabetics. There are so many recipes that you can use tomatoes and tomato sauce in, why would you ever leave this fruit out of your diet? Even if you buy tomatoes that aren’t fresh or are even canned, that doesn’t mean that you’ll lose out on the health benefits. You can even buy organic tomato sauce or sauces that have healthy spices added to them (Note: you should not use pasta sauce, Pasta can be tricky to fit into one’s diabetes eating plan.)

Broccoli


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Broccoli can give you an entire day’s worth of vitamin C in just a serving or two! It also has a really high fiber content and is rich in plenty of other vitamins. Dark green broccoli is best to buy since generally the darker the color, the richer the nutrition will be. Broccoli can be so amazing to cook with! You can use it in so many dishes, and soups…even though it has a bad stigma for tasting terrible, it’s not true. It can be paired with lots of different sauces and tastes, so it can be delicious.It can also be good by itself, spending on how you prepare it. It doesn’t have to be a soggy or wet vegetable, and in fact, many people eat it raw in salads!

Chicken


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Chicken can be OK for you to eat, depending on what you buy. If you buy breast meat, for example, it’ll be lower in fat than other cuts of chicken. And of course, you’ll probably want to take the skin off. Otherwise, don’t think you have to cut out meat all because of your diabetes! You can still enjoy eating meat. And chicken, of course, is so incredibly versatile, it would be a shame not to have it as a staple in your kitchen.

Beef


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Yep, the same advice goes for beef! You can choose to eat the leanest cuts, so you don’t get all of the fat. You can even buy ground up beef that’s lean too if you’re just looking to add it to other recipes. Some of the leaner cuts you can buy are flank steak and tenderloin. So the next time you’re at the store look for these options and see if you want to try them. Or if you prefer regular beef, just freeze the beef about half an hour before you want to cook it. Then it will be much firmer, and you can simply slice the fat off yourself. You can eat beef however you like, but try to make sure that you at least leave some of the fat off.

Beans


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Many types of beans have really high amounts of soluble fiber. So, that can be used by the body to help reduce high blood sugar. You don’t need to pick a specific kind of bean since almost all kinds of beans are infamous for having high fiber. You can pick pretty much any type that you want to at the store, and still get many benefits.

Cucumber


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Now this is an excellent food to use if you’re looking to make a salad. A cup of this hardly has a few carbs in it, so feel free to use as much as you want to. They’re also high vitamin K, which can help your body to metabolize glucose. I think cucumbers can be so awesome to use in recipes. They are mostly for summer recipes like salads, but you can put them into sandwiches too.

Barley


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This is known for being able to help with blood sugar issues. It’s said if you replace regular rice with barley, you can see dramatic reductions in your blood sugar levels. It can also help your body to keep your blood sugars levels more stable in the long term. It works, by giving your body a ton of fiber. This slow digestion down and so your body can’t absorb carbohydrates as quickly.

Berries


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Berries can have tons of antioxidants and fiber too. They can also have a lot of anthocyanins, which can help to lower your blood sugar. These sweet fruits can be higher in carbs, but still fairly low when it comes to food so don’t be afraid to snack on them. Also, whole foods can have other nutrients that offset the effect of carbs, and their natural sugars aren’t as detrimental to the body as processed sugar.

Cabbage


cabbage - Top 20 Natural Foods To Help You Manage Your Diabetes Effectively

Cabbage is has a lot of manganese and vitamins C and K. It’s rich in antioxidants too. I think it’s best to slow cook it, as the water will have lots of vitamins deposited into it from the cabbage wilting. This is actually true for many greens, but since cabbage is mostly a fall and winter veggie, consider using it in some slow cooker recipes!

Oatmeal


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Specifically whole grain or even steel cut would be best. Don’t buy the instant oatmeal that has all of those additives and chemicals! Buy the whole versions that will give you max amounts of fiber, and really help your body to improve it’s digestion.

Carrots


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Carrots can be very sweet it is true! But, they have actually had very low amounts of sugar. They’re also very high in vitamin A, so why miss out on this delicious food? There’s no reason to worry at all, carrots are very healthy.

Eggs


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Eggs are very, very high in protein. They can also be excellent sources of vitamin B 12. Vitamin B 12 can really only be fond in animal products, so if you’re looking to raise your B 12 levels without having to worry about fat, the eggs are definitely an excellent choice. They also won’t raise your cholesterol.

Fish


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Fish has been shown to really lower the risk of heart disease, even if people only eat it semi-regularly. It’s very healthy, and can be very low in bad fats. It can be very high in good and unsaturated fats.

Milk


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You can just purchase the Lactaid (specific brand name), or fat-free versions. Even without the fat, dairy is rich is protein and of course calcium! Dairy has also been shown to help with insulin issues. If you don’t like the idea of zero fat, then you can also try the 1 or 2 percent milk versions.

Avocado


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These can really slow your digestion down. They’re filled with healthy fats, not the bad fats. So you don’t have to worry abut them hurting you. Eating a diet high in good fats, can actually really help your body to reverse insulin resistance.

Seeds


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Seeds can be filled with good fats too! They can actually be used to lower cholesterol, and they can go really high in fiber.

Whole Grain Bread


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Whole grains have been shown in studies to reduce diabetes risk really. Whole grains will absolutely offset the negative effects bread will have on your blood sugar. Studies have been done that show that whole grain bread is by far the better option for diabetes patients.

Sweet Potatoes


sweet potatoes - Top 20 Natural Foods To Help You Manage Your Diabetes Effectively

If you eat these instead of regular potatoes, they won’t spike your blood sugar as much. They have a ton of soluble fiber and vitamins. Soluble fiber slows your digestion down like how I mentioned before. Sweet potatoes are also high in carotenoids, which give them their orange color and also help the body deal with insulin.

If you really want to make a solid impact on your diabetes condition, look into mostly eating low glycemic index foods. They’ll have lower carbs and calories, which will make controlling your blood sugar levels much easier. Also, our modern diet that we eat can be very vitamin deficient, so make sure to take your new food and health ideals seriously! Being deficient in vitamins is the last thing your body needs to deal with when it’s already dealing with a health condition.

However, just to warn you, before you decide to supplement with any vitamins directly please talk to a doctor! Whole foods have other vitamins and nutrients to help your body process the vitamins it needs. Taking vitamins in pill form can have some risks for people with diabetes since they’re so concentrated. So please ask for professional advice before taking supplements!

About the Author

Paula Ghosh is the founder of FoodRevPgh, where she blogs about the best food recipes, tips & tricks, and finest tech that will help you make exquisite food in your home. You can find many delicious recipes, resolved problems that you can face when cooking.

8 Simple Steps to Balance Your Blood Sugar Levels Each Day

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Sugar Level Image Design 1 1024x562 - 8 Simple Steps to Balance Your Blood Sugar Levels Each DayIf you want optimal blood sugar levels, you’ll find that learning 8 simple steps to balance your blood sugar levels each day will be the key to keeping things on an even keel. Today, we’d like to share these eight easy steps.

We want you to know that it’s possible to monitor and maintain blood sugar levels, without needing to spend a lot of time and effort doing it. It is simple to stay on top of things, and we hope that our tips give you the insight and help that you’re looking for.

Every tip on our list is natural. This means that you won’t need to invest in anything beyond food or supplements to get good results. We love these tips because they won’t cost you extra money and they are so easy to incorporate into your daily lifestyle. We recommend using all of them, as all have value and they will work together to promote healthier blood sugar levels. However, using even one of them will be beneficial.

 Snack Between Meals

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A healthy snack between meals will be a perfect way to keep your blood sugar at normal and healthy levels. The best snacks for this purpose are veggies, certain types of fruit (stone fruit and berries are fine choices), nuts, seeds and whole grains.

It’s also good for overall energy to snack on a regular basis. It’s really the key to giving the body a steady flood of what it needs to function effectively. Some people think snacking is bad. This really isn’t the case. Snacks should be small and healthy and eaten alongside healthy meals with correct (i.e. recommended) portion sizes.

When you snack between meals, your body will always have the fuel that it needs, so you’ll be less likely to experience blood sugar dips and spikes during the day. You’ll probably feel much better, and you should track your results to see what happens with your blood glucose levels when you do make snacking between meals a part of your routine.

Eat A High-Protein Breakfast

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If you wish to control your blood glucose levels, with a mind to feeling better each day, you should take care to add a protein source at breakfast. Whether it’s eggs, turkey bacon, tofu or any other protein, you’ll find that this menu item has the power to help stabilize your blood sugar levels. You should be able to find a lot of great high-protein breakfast recipes online. It’s smart to change it up regarding which proteins and other ingredients you use. This will give you access to more nutrients.

A study has shown that breakfasts which do contain protein minimize blood glucose and insulin dips, particularly in females. While this tip is best for women, it’s something that both sexes should try.

As well, if you’re concerned about your weight, you may find that adding lean protein is one of the secrets of losing weight. You’ll feel more satiated, and protein also helps to build muscle.

Stay Away from Sugar and Refined Carbs

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Some food ingredients and foods cause a lot of blood sugar problems. The key offenders are sugar and refined carbs. If you’re prone to eating sugar-rich foods, consider the fact that diabetics stay away from them. They do so to avoid diabetic symptoms and in order to normalize their blood glucose levels.

Refined carbs are also bad choices, and you’ll find these in an array of processed foods. Cakes, cookies, white bread and rolls are just a few examples of places where you’ll find refined carbs, as well as (in most cases) quite a bit of sugar. You probably know by now what bad carbs are and why you should stay away from them.

When you do, as a bonus, you may lose weight. These bad carbs wreak havoc with insulin levels, and the fluctuations tend to cause bloating and fat storage. It’s not so much about the calories. It’s about insulin. As for sugar, it’s everywhere. Check product labels. If it’s near the top, you should stay away. It’s possible to go sugar-free and still enjoy great desserts and so on. Check online for recipes which make this easier for you.

Stimulants (including Adderall and Dexedrine, to name just two examples) work within the brain the way that major brain neurotransmitters (which are known as monoamines) do. When you use stimulants, you’ll find that they strengthen the effects of brain chemicals.

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Dopamine increases will bring out feelings of euphoria. However, this euphoria does come at a price. Stimulants cause blood vessels to restrict, boost blood sugar levels and make the breathing passages more open.

Since you want to keep blood sugar levels even, staying away from stimulants will be a smart strategy. These stimulants tend to cause as many problems as they solve. While they may be needed in some cases, people who are worried about their blood sugar levels should give them a miss if they can. Talk to your doctor. He or she will help you to weigh the pros and cons of these stimulants and let you know whether they should be taken or avoided. Our guide isn’t designed to be a substitute for a doctor’s advice.

Don’t Use Artificial Sweeteners

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Artificial sweeteners won’t change your blood sugar levels. They typically have less than twenty calories, and they contain very few carbs. In general, an artificial sweetener won’t have more than five grams of carbs. However, this doesn’t mean that they are good choices for those who want to balance their blood sugar.

Artificial sweeteners may raise blood sugar because they alter the quantity of micro-organisms in the gut. Bacteria which live in the intestines assist with nutrition and with immune system function. When you use artificial sweeteners, you’ll change the natural balance in your gut and studies have shown that these changes may negative impact blood sugar levels.

Learn About the Glycemic Index

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The glycemic index ranks foods which contain carbs based on the impact that they have on blood sugar. The foods which are highest on the index will be the worst regarding raising blood glucose levels. The foods which rank lowest in the index will be the best choices.

It’s very easy to find the complete index online, and we recommend printing it out and taking it along while you shop for food. It’s also good to keep a copy in your fridge. If you want to, keep the index stored on your smart phone and home computer. Doing these things will ensure that you have easy access to the index when you need it. After a while, you’ll probably have it memorized. It’s such a great way to know which carbs are better for blood sugar and which ones are going to cause the most problems.

Examples of low-glycemic foods which are good choices include stone ground whole bread, Pumpernickel bread, Pita bread, Rye bread and Puffed wheat cereals. Choosing these foods over high-glycemic foods, such as white bread and Rice Krispies, will help you to keep your blood glucose levels where they should be. Since you’ll still be satisfied by these carbs, you won’t feel deprived. As well, you’ll be doing something which is good for your body.

Add Cinnamon to Your Diet

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If you want to reduce your fasting glucose level, while also reducing bad cholesterol and elevating good cholesterol, you should know that cinnamon may just do the trick. Cinnamon should be of the Ceylon variety, as the other popular variety, coumarin, is linked with liver problems.

Once you find Ceylon cinnamon, use it to improve or maintain your blood sugar levels. Some people put in on toast. Others take it in supplement form. Regarding supplements, big doses aren’t better. Always follow the instructions on your bottle of cinnamon supplement. You may also want to speak with your doctor about which dosage is right for you.

This simple fix for blood sugar problems is also delicious, so think about how to use more cinnamon in recipes. It’s quite versatile and works in an array of foods, whether they are on the sweet side or savory. Recipes for diabetics which contain cinnamon should be great for you overall and fun to try. A lot of people post wonderful recipes for those who have blood sugar issues and concerns. You’ll be able to make new things which have cinnamon added and enjoy a bit of culinary adventure in the kitchen.

Fenugreek is Great for Blood Sugar

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When you use the spice, Fenugreek, to add flavor to food, you’ll be helping your blood sugar, too. Fenugreek leaves and seeds are utilized in many South Asian dishes. The seeds of Fenugreek are used in many different supplement blends. Fenugreek is proven to decrease blood sugar in those who have both forms of Diabetes. As well, they help people with pre-diabetes to normalize their blood glucose levels.

Fenugreek works because it slows the pace of carbohydrate digestion. This is probably the reason why it impacts blood sugar levels in a positive way. As well, this spice is rich in healthy nutrients. If you’ve never tried Fenugreek, looking up South Asian recipes which contain this spice will be a great way to try it. Many of these recipes are wonderful, and a lot of them are very healthy, too.

How to Monitor Blood Sugar

If you have diabetes or you’re interested in monitoring your blood pressure to catch problems before they become bigger issues, then you’ll need to learn how to monitor your blood sugar.In order to do this, you’ll need to purchase a blood sugar monitor device. As well, you’ll need test strips which are compatible with the device.

Once you have them, be sure to wash your hands with warm, soapy water. Dry them with a clean towel and then add the test strip to the meter. The meter will come with a lance which pricks your finger. This blood is needed for the test and it will interact with the test strip. Once you’ve lanced your finger, hold the strip against the blood droplet and then check the result. You’ll soon see your blood glucose readout on the display of the meter.

Unfortunately, there isn’t really any another method but the “pin prick” method which will accurately gauge blood pressure. Therefore, you will need one of these devices. While you may feel a twinge of pain while you do the test, you’ll be able to find out where your blood sugar is at and this is really important. If you have one of the two forms of Diabetes, your doctor should be able to tell you how many times per day to test.

It’s not common for people without diabetes to do these tests. However, it is possible for anyone who wants to know their blood glucose levels to use such devices and test strips to get accurate readings. It’s possible to buy all the equipment that you need online or right in your community. You may be able to save money if you shop online.

Now that you know how to monitor your blood sugar, as well as 8 simple steps to balance your blood sugar levels each day, you’ll be ready to move forward and take better care of yourself. Knowing these tips is empowering. A lot of people don’t realize just how easy it is to improve their blood sugar levels, just be changing what they eat and trying out new foods. Simple adjustments are quite simple to make, and they do work wonders.

So, why not try our tips today? When you do, you’ll be able to ensure that you’re doing all that you can to improve your blood glucose levels. As well, we encourage you to share this helpful article with friends.

9 Symptoms of Glucose Intolerance You Should Be Aware Of

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Glucose Intolerance Image Design 1 1024x562 - 9 Symptoms of Glucose Intolerance You Should Be Aware OfCould you be glucose intolerant? You’ll be surprised at some people who are without even realizing it. They suffer the common symptoms without ever thinking about them, believing them to be normal parts of life. It’s only when they suffer a major health problem that they realize those symptoms have never been good.

You need to put your health first. It’s essential that you look out for common symptoms that indicate there is a major problem. These symptoms can be minor at first, but they will get worse over time.

When it comes to glucose intolerance, you want to be aware of the following nine symptoms. Seek medical attention if you do have them.

Glucose Intolerance Is Known as Prediabetes

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Most people right now will wonder what glucose intolerance is. Your body naturally creates this, so how could you possibly be intolerant to it?

The medical term is impaired glucose intolerance (IGT) or prediabetes. It’s a term given to individuals who are at a higher than normal risk of developing diabetes at some point, especially if they continue with the current lifestyle that they have.

This isn’t just about your diet, though. It could be that your body doesn’t produce enough insulin or that the normal hepatic glucose output is higher than it should be. Some doctors have linked the intolerance to the poor disposal of blood sugar from the system.

Doctors wanted to remove the social stigma of having diabetes. At the same time, they needed a way to note if someone was a higher risk, as well as note those who were at a higher risk of developing cardiovascular disease.

Now that you know more about what glucose intolerance is, it’s time to note the main symptoms. This will help you get an official diagnosis and help to avoid this issue turning into full-blown diabetes.

Feeling Thirsty Despite Constantly Drinking Liquids

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Have you drunk your two liters of water today but do you still feel thirsty? If it’s not a hot day or you haven’t done exercise, this isn’t normal. It’s especially not normal if you drink more than that and continue to feel thirsty.

This is one of the signs of diabetes, but it is also a symptom of prediabetes. You should speak to a doctor if you feel like this because you can drink too much water!

Despite drinking plenty of water, you could feel like you have a dry mouth. This makes you want to drink more, but it’s due to the way that your body is dealing with the glucose levels within your system (or more importantly not dealing with them)!

Of course, with the extra liquid, you will also feel the more frequent need to urinate. However, even if you don’t drink more, you can still end up needing to urinate more often. You may even find that your urine is a dark color, suggesting that your body isn’t taking in enough fluids.

Feeling Lethargic and Fatigued

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How do you feel within yourself when it comes to energy levels? Those with a glucose intolerance tend to feel like they don’t have enough energy to get through the day. There’s the constant need to eat more sugar or drink more caffeine to get more energy through bursts. Of course, this makes the whole thing worse. You end up with a sugar crash and then feel the need for even more soon after.

Your body isn’t dealing with the glucose in the right way. You’ll have more crashes throughout the day, meaning that your mind just doesn’t remain within the game.

The problem with fatigue is that it’s often an overlooked symptom. After all, it’s a symptom of so many other problems, and you genuinely may not have slept well the night before. You can try all sorts of herbal remedies to help get more iron into your body and sleep better, but you still feel tired for no reason.

Your fatigue is due to the way that your body is absorbing and utilizing the sugar. The body doesn’t use it thoroughly, so you don’t get as much energy from the sugars as you once did. Of course, you end up eating more sugar, which causes more health problems!

After a while, your muscles will start to ache. You can even feel cramping, as you will also feel thirstier, despite drinking plenty. Your doctor will want to know about all these seemingly minor symptoms that are linked to prediabetes.

Check Out Your Vision Symptoms

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Did you know that diabetes can affect your vision? Those with diabetes are more likely to suffer from various eye illnesses and major changes in their glasses and contact lens prescription.

Well, your vision could also be an indication of glucose intolerance. You’ll be surprised at the ways your eyes tell you the story of what is happening within!

When your blood sugar dips and spikes randomly and suddenly (like it does with glucose intolerance), your eyes find it much harder to fixate and focus. They won’t see an image clearly, even if you’ve just had your eyes tested recently. That blurriness won’t stay for long though. Once the sugar levels increase again, your eyesight returns to normal. Of course, once it dips back down, you’ll be left with the blurriness causing a problem.

No amount of eye testing will improve your vision. You can also end up with more headaches and tiredness, as your eyes strain far more than they should. Your concentration will already lag with the fatigue.

It may be your optician who suggests getting a prediabetes check, especially if you regularly visit with similar symptoms. They’ll know the warning signs within the eyes, so follow the suggestion to put your health first.

You Suffer from More Serious Infections and Wounds

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Keep a note of how regularly you are ill or how long a wound takes to heal. It should only take a few days for wounds to scab over and start to heal fully, but this isn’t the case when you are prediabetic. Patients often find that their body’s immune system is low, which means it is harder for the clotting and healing process to begin. After all, the body thinks it has to fight something else.

Likewise, you can end up suffering from more minor illnesses. You may always feel full of cold or suffer for longer when you do get an illness. That cold that took the rest of your family a couple of days to get over has taken you three weeks and counting! This definitely isn’t normal or acceptable. It’s not just your poor immune system, but an underlying cause is preventing your immune system from working effectively.

Glucose intolerance also leads to more fungi and bacteria growing within the body. You can get more repeat infections or find that you get urinary tract and thrust infections. Many patients have noted that their genital areas are very itchy for seemingly no reason or it burns when they urinate. Added in that you will need to urinate more frequently, this can be extremely depressing.

This is all linked to the amount of blood sugar that is within your system. When the glucose remains high, the circulation slows down. The body doesn’t get the right levels of white blood cells to help fight infections, close wounds, and repair the body.

Weight Loss or Weight Gain that Is Sudden and Unexplainable

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We all know that if we eat too many calories or don’t eat enough, we will either gain or lose weight. It’s a normal, everyday occurrence, but we do have some control over it. You may follow a healthy diet. Sure, sometimes you go a little over but the next week you go under, and you fluctuate between the same 2-5lbs.

Then there are others who will actively try to lose weight. Or you may have to try to gain weight actively. Either way, you know you are doing it healthily and are determined to do whichever your doctor recommends.

When it comes to prediabetes, your weight gain or loss won’t be completely controlled. You may suddenly find that you gain tens of pounds, despite following a calorie controlled diet. On the other hand, you may find that you lose tens of pounds without actively trying to do so—all you want is to lose a few pounds each week.

The unexplained weight loss is linked to the fatigue. Your body doesn’t get energy from the blood sugar, so it needs to burn other elements within your body. You may not even be on a diet, and you’ll start losing 10lbs or so each week. You’re struggling to keep hold of muscle mass, or you may find that your bone density is dropping. It’s clear that the weight loss isn’t healthy, but you just don’t know how to stop it!

As for the weight gain, this can be due to the resistance against the insulin. Your body needs fuel, so it tells the brain that you’re not eating enough. You end up feeling hungry, so you eat more calories than you need to. The metabolism isn’t able to work effectively, because of the insulin response to the higher glucose levels. This leads to stored calories and a higher weight gain.

The Limbs Start to Tingle

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If you put your weight on one arm and cut off the blood supply, there are changes that you will feel a tingling sensation in the arm, hand, and fingers. This is perfectly normal, and you can rectify it by removing the weight. The tingling sensation is from the lack of blood flow to that part of your arm.

When you have glucose intolerance, your circulation slows down. This is something we’ve already touched on, but we’ve not looked into all the symptoms that can cause. One of them is the tingling sensation in the limbs, especially in your extremities. It can feel like you actually have poor blood circulation, but this is just a symptom of a bigger issue.

At first, it will feel like pins and needles in the fingers and toes. You could overlook it, thinking you must have cut off a nerve accidentally at some point. However, then you notice it happens more frequently. You start to experience the symptoms daily when you are just lying normally or sitting on the couch.

The tingling sensation can turn to numbness in the limbs. You can also start to feel like they’re cold all the time.

You need to get this symptom looked at. Many diabetes patients suffer from gangrene in their limbs. The limbs turn black due to the lack of blood flow, and it can’t always be rectified, meaning that the limbs must be amputated because the bad blood and toxins within these parts of the body spread to others.

Your Mental Abilities Aren’t as Stable

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Think about how you feel when you’re tired and in some pain. Think about a symptom of dehydration! Your brain doesn’t cope very well when the rest of your body isn’t in the best shape. You can start to experience more headaches and depression.

This is the case for those with glucose intolerance. The brain is overwhelmed by all the other symptoms in the body. Your fatigue makes it harder to concentrate, while the blurriness in your vision means that you have to strain more. Your head hurts constantly, and that constant pain really does get on your nerves. All you want is for it to stop, but even sleep doesn’t seem to be helping the headaches anymore. And those headaches turn into migraines!

Irritability and a lack of clarity and focus are completely normal in prediabetic patients. There are a few reasons for this. It can be directly linked to the high blood sugar and reduce circulation. If your brain isn’t getting enough oxygenated blood, then it isn’t going to be able to work effectively. However, many of the symptoms are linked to the other symptoms of glucose intolerance.

You don’t need to live with headaches and depression. However, you want to make sure your doctor gets to the bottom of them. Too many will treat them as a condition rather than the symptoms of a condition.

Menopause Starts Earlier than It Should

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Some women have noticed that menopause starts earlier than normal because of their intolerance to gluten. This is one of the more severe side effects of the condition and one that should definitely not be overlooked. However, some doctors will miss the reason for it, believing that it may just be your body.

You will usually notice some vaginal dryness first. This can come across as an itchiness in the area, as your genitals become irritated. Some doctors will prescribe acream for the symptoms, but you will need to make sure that the actual reason is found.

The estrogen levels can be compromised with high blood sugar. The metabolism doesn’t work properly, and there is a complete hormonal imbalance within the system. Your body believes that it is time to stop releasing the eggs and the ovaries aren’t as fertile.

So if this is so serious, how come sometimes it can be overlooked? Well, many women who go through early menopause are too busy dealing with their lack of fertility. They’re not so much as interested in the reason as they are in dealing with the side effects and the feelings that come from knowing they’re no longer able to have children. Also, doctors aren’t always going to consider glucose intolerance, especially if no other symptoms have been noted.

Know the Symptoms and Look After Your Health

Only you will put your health first. You will be able to keep track of all the symptoms and not stop until you have the definitely answer.

Some of the symptoms above are commonly overlooked. It’s easy to do so, considering they’re symptoms noticed with many other problems. Sudden weight gain or weight loss can be linked to thyroid problems, while fatigue is linked to almost every condition that you could possibly suffer from! Why would you consider prediabetes?

Make sure you talk to your doctor, especially if you suffer from a mixture of your symptoms. Prediabetes doesn’t mean you are definitely going to suffer from diabetes in later life. You can reverse all and put your health first!

Ultimate Guide To Understanding Gestational Diabetes

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Gestational Diabetes Image Design 1 - Ultimate Guide To Understanding Gestational DiabetesGestational diabetes is something that only happens during pregnancy. It doesn’t mean you will have diabetes after pregnancy, but you are more likely to develop it. This condition can also affect your baby.

Knowing everything possible is important. While your doctor will try to explain everything, it’s normal to start researching it online for yourself. The internet is full of misinformation and scary stories from others who have suffered from it.

Here is everything that you could need to know about gestational diabetes and what it means for you and your baby. We’ll share some of the more serious side effects but will also make sure you know what you can do to prevent and treat it.

Gestational Diabetes Doesn’t Mean You Have Diabetes

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As mentioned, gestational diabetes only develops during pregnancy. After pregnancy, your health can return to normal. It certainly doesn’t mean that you have diabetes normally.

Diabetes is a condition that affects your blood glucose (blood sugar) levels. Your body naturally needs glucose for energy, but getting too much can put your health at severe risk. The amount of insulin needed to restore your blood sugar levels is higher as you develop diabetes, which can affect your heart health.

In pregnancy, gestational diabetes affects both you and your baby. It’s usually diagnosed in later stages of pregnancy, but if you have diabetes before pregnancy, you may be diagnosed with it earlier. You will need to treat gestational diabetes straight away to protect your baby. Your doctor will help you do this.

Those who are considering pregnancy with diabetes should consult their doctor first. It’s important to manage your diabetes for your baby’s health as well as your own, and this starts before you even know you’re pregnant.

Gestational Diabetes Is Due to Lack of Insulin

During pregnancy, your hormones are all over the place. Your body doesn’t quite work as it did before pregnancy, and this can affect the amount of insulin your body makes. Insulin is necessary to help control your blood sugar levels. When you don’t have enough insulin, your glucose levels will be higher than normal, but your body can’t use that glucose effectively for your energy.

If your body’s insulin creation reduces, it is possible that you will end up with gestational diabetes. You will get many of the same signs as normal diabetes, which is something we’ll look into soon.

Insulin resistance later on in your pregnancy is completely normal. All pregnant women suffer from it, but not pregnant women will see the dangerous levels. Your weight can affect the amount of insulin resistance you see, so those who are overweight during their pregnancy are more at risk of developing severe insulin resistance.

Contributing Factors Leading to Gestational Diabetes

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You will have some insulin resistance later in pregnancy, but that doesn’t mean you will develop gestational diabetes. There are some women who will be watched more frequently than others. Midwives and doctors will want to make sure you remain healthy throughout pregnancy to support your growing baby.

There are certain types of women who will be watched more closely than others. Obesity is a factor, so you will instantly be watched. Your doctor will also want to keep an eye on you if you have uncontrolled diabetes and pre-diabetes. If you already have controlled diabetes, you will still be watched, but not as closely if your diabetes isn’t controlled.

If you had gestational diabetes in a previous pregnancy, you would more likely develop it in a subsequent pregnancy. Your doctor will want to know about your pregnancy history, especially if you changed doctor between pregnancies. Those with close blood family members with Type II diabetes will also be watched, as it is a warning sign.

Finally, if you have polycystic ovary syndrome, known as PCOS, you will be at a higher risk of developing gestational diabetes. Your doctor will watch your health closely, and you may have to go through extra blood work tests.

If you’re considered a high risk, your doctor may order a gestational diabetes test from Week 24 gestation. This is to make sure you get the right care straight away. If you’re not considered high risk, your doctor may just want to watch out for symptoms and order tests if necessary. This decision can also depend on your health insurance.

Most tests are completed between Weeks 24 and 28 of pregnancy. Some doctors can test earlier if you are at a much higher risk.

You Can Decrease Your Chances of Developing It

The good news is there are things you can do before and during pregnancy to lower your chances of developing gestational diabetes.

The first is to lose weight. If you’re trying to conceive and are overweight, you’ll want to consider a diet plan to help reduce your weight. This will help to balance hormones.

It’s worth talking to your doctor about a healthy diet plan while you are pregnant. While pregnancy isn’t a time to lose weight, your doctor will help to make sure you follow a diet that is sustainable and good for your baby. This helps to reduce the amount of weight you gain naturally and offer all the nutrients to your baby needed.

Before you get pregnant, you should also consider increasing the amount of exercise you do. You want to do at least 150 minutes per week to maintain a healthy lifestyle. Exercise helps to build muscle and lose weight, so you can control the amount of glucose in your body and use it up as energy.

It is possible to exercise during your pregnancy. There will be some types of exercise that you’ll want to avoid to protect your baby and due to your shift in gravity. However, you will find that most doctors recommend you to remain active during pregnancy. Of course, you will need to listen to your body. Some women suffer from pain in their joints and ligaments due to pregnancy symptoms, which can limit the amount you move around.

Gestational Diabetes Symptoms: Knowing the Signs

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There are times that you won’t be considered a risk, but that doesn’t mean you won’t develop gestational diabetes. It’s important to make sure you know the symptoms of the condition to get treatment as soon as possible.

Excessive thirst is one of the most common symptoms. You’ll not just feel the need to drink more water than normal, but your thirst won’t be quenched afterward. You can end up drinking 2-4 liters of water a day and still not feel any different.

Of course, this excessive drinking will bring on increased urination. However, even if you don’t drink much more than normal, you can find yourself urinating more frequently. The color of your urine can also be much darker than normal, as your kidneys can’t work as effectively as they should.

At the same time, you can feel hungrier than normal. Your body isn’t using the energy effectively, losing more of it throughout the day. You don’t feel the sustained hunger levels that come with a healthy and balanced diet.

Your vision can be affected due to gestational diabetes. However, this is something that can happen due to a change in your pregnancy hormones. In most cases, the vision is blurred when considering gestational diabetes.

Getting Diagnosed with the Condition

Your doctor will usually use a urine test for initial signs. Your doctor will want to see the levels of sugar and protein in your urine. These tests are carried out at every visit and will ensure you have a healthy home for your baby.

If there is anything concerning, your doctor will find out about other symptoms. Blood tests are used for testing for gestational diabetes, and you will usually go through what is known as a screening glucose challenge test first of all.

The test involves drinking a sugary beverage and a blood test. There is no fasting involved, and it is just to see the results to determine if you are showing some of the earlier signs. Just because you show no signs doesn’t mean you’re not suffering from the condition. Your doctor may order the oral glucose test.

The oral test is usually performed in the morning, as it involves an 8-hour fast. You can’t even have a drink, except for water. Your blood sugar levels will be checked after the fasting period, and then your blood sugar levels will be checked an hour, two hours, and then three hours later. The test is a good way to see if you do have earlier stages of gestational diabetes.

Gestational Diabetes and Your Baby

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Just because you’ve been diagnosed with the condition doesn’t mean you are instantly putting your baby’s life at risk. However, if you have high glucose levels, your baby likely will too. It’s important to keep your condition under control to help keep your baby’s condition under control. We’ll discuss how later.

Untreated gestational diabetes can cause initial and future problems for your baby. Your baby is more likely to be larger than average, which is a condition known as macrosomia. The delivery will be much harder, and there are far more risks during delivery for both you and your baby.

Your baby is more likely to suffer from low blood sugar levels (hypoglycemia) straight after birth. This can also lead to a risk of your baby having diabetes in life.

There are also risks of breathing problems and an increased risk of death. One of the most common issues is jaundice. This is when the skin and white parts of the eyes are yellow and is due to complications within the liver. In most cases, jaundice disappears on its own. Sunlight and some special UV lights may be needed to help, and breastfeeding jaundice babies are highly encouraged.

There are tests performed during pregnancy to determine if your baby is being affected by your gestational diabetes. Your doctor will count the kicks to check for movement and encourage you to do the same. This is something to do anyway, as a decrease in the movement should never happen (even in later stages of pregnancy).

Your doctor may place his hand on your abdomen to check the heart rate when your baby is active. This is known as the non-stress test.

The most common way to check on developments is through ultrasounds. You will likely have at least one extra ultrasound in later stages of pregnancy but may need more depending on the severity of your gestational diabetes.

Gestational Diabetes and You

It’s not just your baby that is affected by gestational diabetes. You can also be affected, and one of the ways is increasing your risk of other pregnancy complications.

Those with gestational diabetes will always be watched for preeclampsia, which is an extremely serious condition. It can be noted through the swelling in the hands, feet, and face, as well as high protein levels in the urine. You may need to go through an early delivery, as this condition isn’t treated in any other way.

You are also at risk of needing a c-section for the delivery of your baby. The size of your baby may be too large to push out naturally safely, so your doctor will want to control as many risks as possible. This will mean a longer recovery time afterward.

Depression—both normal and postnatal—is also common. Your diabetes will make you tired, and you can be extremely anxious. These problems affect your mental health. It’s important to discuss your mental health with your doctor if you feel any symptoms of depression. Don’t be ashamed of it, as you need to seek help to protect you and your baby.

Finally, you are at a higher risk of developing diabetes later in life. You’ll need to keep your diet healthy to maintain healthier insulin and glucose levels within your body. If you become pregnant again, you are at a higher risk of developing gestational diabetes again.

Treating Gestational Diabetes

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The good news is the treatment of gestational diabetes is possible. Your doctor will help you with this and will regularly check your blood glucose level to keep you and baby safe.

A healthy diet and exercise plan will often be prescribed. Your doctor will want you to keep your sugar intake down and increase the healthy nutritious food intake. By focusing on wholesome food and fewer refined sugars, you can help prevent food metabolizing as glucose and make sure the body doesn’t need to release as much insulin in the body.

Before taking up any diet or exercise, discuss them with your doctor. Your doctor will want to make sure your baby gets plenty of nutrients, and you’re not putting your body under too much strain. Some of the most commonly recommended exercises include swimming, pool aerobics, and walking.

In some cases, you will need to take insulin shots. These will help to release more insulin into the body to manage your glucose levels. Your doctor will do this if your diabetes levels are extremely high or if you’re struggling to manage it.

Final Notes About Gestational Diabetes

Don’t be overly worried about your gestational diabetes. It is easy to become overly anxious, but this just contributes to poor mental health. Focus on your treatment plan with your doctor and discuss any worries or fears that you have. There are support groups around, and your doctor will help you find them.

Your doctor is there to help check on your levels throughout your pregnancy. If you are worried about symptoms of subsequent conditions, he will check those levels for you too. Meanwhile, he will check on the health of your baby to make sure your pregnancy remains on track, and you can avoid some of the more serious side effects from developing gestational diabetes.

 

Ultimate Guide How To Lower Your Risks Of Gestational Diabetes

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Gestational Diabetes Image Design 1 1 - Ultimate Guide How To Lower Your Risks Of Gestational DiabetesGestational diabetes is high blood sugar which develops during pregnancy.It usually disappears after giving birth. Gestational diabetes can appear at any stage of gestation but is more common in the second half. It affects about 6 percent of all pregnant women.

Causes of Gestational Diabetes

Gestational diabetes is the result of changes that occur in all women during pregnancy. The increased levels of hormones such as cortisol, estrogen, and human placental lactogen, can interfere with your body’s ability to manage blood sugar. This condition is known as insulin resistance.

Usually, your pancreas can compensate for insulin resistance by increasing insulin production to about three times the average amount. If your pancreas cannot adequately increase insulin production to overcome the effect of increased hormones, your blood sugar levels will increase and cause gestational diabetes.

Symptoms

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Gestational diabetes usually doesn’t cause any symptoms. It mostly comes to light when the doctor tests your blood sugar level during screening for gestational diabetes. The symptoms may show up if your blood sugar level gets too high (hyperglycemia).

The symptoms may include increased thirst, a dry mouth, tiredness, and need to use the toilet more often than usual. But some of these symptoms are normal during pregnancy. They aren’t certainlya sign of a problem. So talk to your midwife or doctor if you’re worried about any symptoms you’re experiencing.

Risks of Gestational Diabetes

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Risks for the Baby

Risks of having a giant baby. If you have high blood glucose levels, it can cause high blood glucose levels in your child. The baby will produce more insulin in response which can make it grow larger than normal. This process is called macrosomia.

It increases the risk of birth trauma and shoulder dystocia, where the baby’s shoulder is stuck in your pelvis after the head has come out, which can squash the umbilical cord.Birth trauma can cause bone fractures or nerve damage to the baby. It causes severe bleeding for the mother as well as psychological stress.

Risk of premature birth. Gestational diabetes links up with an increased risk of preterm birth. One cause of preterm birth is damage to the placenta. During pregnancy your placenta produces a high level of hormones which affect the insulin action in your cells, raising your blood sugar levels.

As your baby grows, the placenta significantly increases its production of counteracting hormones. In the case of gestational diabetes, the placental hormones can mean a rise in the blood sugar to a level that affects the functioning of the placenta and the growth of the baby.

Risk of still birth at the end of pregnancy. For women of all ages the risk of stillbirth increases when the pregnancy goes over 42 weeks. Studies show that for women with gestational diabetes there is an increased risk of still birth, after 40 weeks and six days plus so. Please note that though your risk of stillbirth is increased, it is still low.

Respiratory distress syndrome. Respiratory distress syndrome occurs in babies who are born early. If your child has this syndrome, he may need help until his lungs mature and become stronger. Infants born to mothers who have gestational diabetes may experience respiratory distress syndrome even if they’re not pre-term infants.

Low blood sugar in the baby after delivery. There is a possibility of your child developing low blood sugar(hypoglycemia) shortly after birth because his insulin production is high. Acute episodes of hypoglycemia may provoke seizures in your child. You should promptly feed him. Also,timely application of intravenous glucose solution will boost your child’s glucose levels. If left untreated hypoglycemia can cause damage to the baby’s brain that can lead to developmental delays.

Type 2 diabetes later in life. If you have gestational diabetes, there is a higher risk of your baby developing obesity and type 2 diabetes later in life.

Risks for the Mother

Preeclampsia. Gestational diabetes causes high sugar levels that lead to preeclampsia, a kind of high blood pressure. If left untreated it slows down your child’s growth. It also increases the risk of preterm birth and placental abruption that causes the separation of the placenta from the uterine wall before delivery.

Diabetes. If you have gestational diabetes, there is a high probability that you may get it during future pregnancies. That’s not all; you can also develop type 2 diabetes when you grow older.

Don’t be alarmed!If you make healthy lifestyle choices such as exercising and eating healthy foods you can significantly lower your risk of future type 2 diabetes.

How to Reduce Risk

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Determine your risk factors. The best way to approach the problem is to identify the risk factors for developing it. Before talking to your relatives about their diabetic history, it would be beneficial if you know about the differences between type 1 and type 2 diabetes.

Type 1 diabetes is an autoimmune disorder, while type 2 diabetes is closely related to lifestyle and eating habits. You can develop gestational diabetes if a close family member such as a parent or sibling has type 2 diabetes. Talk tothem to get a clear idea whether it applies to you.

Know your risk factors. There are some risk factors that you should think about and bring to your doctor’s attention. You may have a greater danger of developing gestational diabetes if you

  • Have high blood pressure
  • Are obese at the time of conception
  • Had greater than average blood glucose levels before pregnancy or had signs of insulin resistance such as polycystic ovarian syndrome or acanthosis nigricans.
  • Have given birth to large 9 pounds baby before
  • Have a family history of diabetes
  • Have given birth to a baby that was still born or suffering from certain congenital disabilities
  • Have had gestational diabetes in previous pregnancies
  • Are older than 30
  • Have got your first period before the age of 11
  • Felt depressed in the first two trimesters of pregnancy
  • Had consumed a diet high in animal fat and cholesterol before pregnancy
  • Come from ethnic backgrounds including Hispanic, African, Native American, Asian or Pacific Islander
  • Sleep deprived

But half of the women who develop gestational diabetes have no risk factors.

Devise a pregnancy plan. It’s wise if you take some steps even before you become pregnant to manage your danger of developing gestational diabetes. Consult with your doctor even before you are pregnant. Request them to put together a pregnancy plan to help prepare you physically, mentally and emotionally.

Test your blood sugar as early as three months before you plan to get pregnant to know your baseline levels and to check if you fall in the normal range.

Try to lose extra weight before your pregnancy. Medical experts do not advise weightloss during pregnancy, so if you are overweight try to lose five to seven percent of your body weight before you become pregnant.

Make a doctor appointment. Meet your gynecologist early on in your pregnancy and frequently during pregnancy. It helps to look after the health of both your baby and yourself. If you’re at an average risk for gestational diabetes, have a screening performed during the second trimester between 24 and 28 weeks. If you’re at high risk, your gynecologist may recommend testing for diabetes during your first prenatal visit.

Be thoroughly prepared for your doctor visit. Being proactive and informed helps you to communicate your concerns to your doctor effectively. While making an appointment ask whether the physician will perform any tests such as blood sugar screening. Clarify your doubts about any food restrictions or fasting before the consultation.

Have a list of any medications or supplements you’re taking. Let your doctor know that you’re particularly concerned about gestational diabetes because of your family history or any other risk factors. Ask your doctor if she recommends any diet, exercise or testing plans for you to follow during your pregnancy.

Get tested. During your check-up, they’ll test you for gestational diabetes through an initial glucose challenge test and a glucose tolerance testing. In the original glucose challenge test, you have to drink a syrupy sugar solution. After an hour, they’ll test your blood to measure your sugar levels.

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If the results show that your blood sugar level is higher than normal, then you’re at an increased risk of developing gestational diabetes. You’ll need a follow-up glucose tolerance test to determine whether you have gestational diabetes.

If your value is above 200mg/dl, then gestational diabetes is presumed. If the diagnosis is made early in the pregnancy, then your doctor might tell that you have pre-existing diabetes, not gestational diabetes.

For glucose tolerance test you’ll fast overnight and then have your blood sugar levels checked. You’ll have to drink a sweet solution with higher levels of sugar in it. The doctor will check your blood for every three hours. If two of the three sugar readings come back as greater than normal, your doctor will very likely diagnose you with gestational diabetes. Talk to your doctor about a regular testing schedule and method that works for you.

Reduce Your Risk Through Diet

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Increase fiber intake. Whole grain bread, vegetables, fruits, cereals and whole grain crackers boost up your fiber intake. An extensive study found that each daily increase in fiber by 10 percent reduced the risk of gestational diabetes by 26 percent. Adding fiber supplements to your diet may also be helpful.

Eat more proteins. Proteins are rich in B vitamins that help prevent congenital disabilities; the best protein choices are plant based proteins, fish and sea food, chicken and other poultry, cheese, and eggs.  Avoid fish such as shark, sword fish, tile fish and king mackerel because they contain high amounts of mercury that leads to brain damage in kids.

Enjoy fruits in moderation. Fruits are healthy. They are loaded with vitamins, minerals, and fiber but avoid sugary fruit juices. Fruits that are frozen, fresh or canned without added sugars are the best choices.

Avoid white foods. Try to avoid flour and sugar. Limiting starchy potatoes and pasta will also be beneficial to your health. These items are more likely to increase your blood sugar, so it is best to limit your intake of these foods to small quantities.

Portion sizes. Control your portion sizes and try to eat several small meals frequently. Have a 300 to 400 calorie meal once every 3 hours. The total of five such meals would make 1500-2000 calories.

Foods to include:

  • Eggs or egg whites
  • Fresh or frozen veggies
  • Steel cut oats topped with berries
  • Skinless chicken breasts
  • Fresh fruits
  • Steamed vegetables,
  • Baked fish
  • Unsweetened Greek yogurt
  • Air-popped popcorn

Foods to avoid:

  • Fast food
  • Fried food
  • Baked goods such as muffins, doughnuts or cakes
  • Alcoholic beverages
  • Sugary drinks
  • Candy
  • Starchy foods such as potatoes

Reduce risk through exercise. Doing regular exercise helps to keep your glucose level healthy. Swimming and walking are good choices. It’s better to start working out before you’re pregnant. Studies had shown that women who were physically active 4 hours a week or 30 minutes a day before and during pregnancy could reduce their risk of gestational diabetes by seventy percent. Consult your doctor about the duration and type of exercise that will be suitable for you.

Low impact exercises are safe during the pregnancy period. Avoid any activity that is of high impact. Experts say that exercise shortens the duration of active labor.

Dr. Sheri Colberg, Ph.D., FACSM advises in diabetesincontrol.com to do walking, stationary cycle, conditioning machines, aquatic activities, prenatal yoga, prenatal exercises classes, seated exercises and slow running or jogging.

Avoid exercises that include activities like lying flat on the back, or any that increase the risk of falling or abdominal trauma. Avoid contact or collision sports, downhill skiing, horseback riding, soccer, basketball, outdoor cycling, scuba diving and most racquet sports.

Try to include short exercises into your daily activitiesto reduce the stress on your body, while still reaping the same benefits as 30 minutes of straight action. Make sure to monitor your heart rate while exercising and never exceed the recommended targeted heart rate for your age and weight.

Conclusion

Eat nutritious foods, avoid junk foods and never skip your meals. Exercise regularly, take your prenatal vitamins and see your doctor as often as recommended.

Get the required amount of sleep because a recent research study has found that poor sleeping habits increase the risk of gestational diabetes.

“Our results raise the possibility that good sleep habits could reduce the likelihood of developing hyperglycemia and GDM,” says senior author Assoc Prof Gooley, from the Neuroscience and Behavioural Disorders Programme at Duke-NUS.

Avoid hot temperatures and try to be in cold temperatures because the hot temperature can increase your risk of gestational diabetes.

If ever you’re diagnosed with gestational diabetes, don’t be afraid, you can have a healthy pregnancy, labor, and delivery with a healthy diet, good sleeping habits, and proper exercise.

 

 

The Ultimate Guide On How To Deal With Sugar Withdrawal

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Sugar Withdrawal Image Design 1 - The Ultimate Guide On How To Deal With Sugar WithdrawalSugar withdrawals aren’t just something people say they suffer from because of a lack of chocolate. They’re very real. In fact, sugar is one of the most addictive substances in the world. Refined sugar isn’t a necessary nutrient for the body. Natural sugars can offer some benefit when mixed with other nutrients, but refined sugars will increase the glucose levels and can lead to major health problems.

You know that you need to cut down or cut out the amount of refined sugar you eat. The problem is the sugar withdrawals that you suffer from. The symptoms are like any other withdrawal symptoms, and it can feel like you’re coming down from a drug.

The great news is many people have dealt with and overcome sugar withdrawals. You can do it too. Here is your ultimate guide on dealing with sugar withdrawals, so you can successful cut sugar out of your life.

Sugar Withdrawal Symptoms Explained

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various types of sugar

You will get a range of sugar withdrawal symptoms. Knowing what you should look out for will help you fight against them. Over time you will feel the withdrawal symptoms lessen and disappear. You’ll feel great for fighting against them. You can have a mixture of the symptoms depending on the amount of refined sugar you ate on a regular basis.

The symptoms will also depend on the time you’ve spent eating sugar. If you’ve grown up eating nothing but cake and chocolates, you’ll find the symptoms are much more intense than if you’ve just spent the last week or so consuming a lot of chocolate.

Some symptoms can mimic mental issues, including depression and anxiety. This is often due to the body suffering from the change. It doesn’t know when it’s going to get its next fix. You can get headaches and suffer from shakes and cravings. Your body wants what it’s been used to and will make you think of nothing but it for a while. Remember that sugar is like a drug. It does the same as hard drugs, alcohol, and more.

You’ll feel tired and dizzy at first. Some people suffer from serious mood changes and are extremely irritable at first. You may even notice changes to your sleep patterns and some weight loss.

Now that you know what to expect, it’s time to learn the best ways to tackle your symptoms.

Start by Trying to Deal with the Withdrawals

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Accepting that you may have sugar withdrawals is one of the best ways to tackle them. If you try to hide or ignore the fact that they will happen, you will find it hard to tackle everything that is happening to your body.

You’ll also need to try to deal with them. Many people go in thinking that giving up chocolate will be easy. Then they start craving more and suffering from mood swings and tiredness. It can often seem much easier just to give in and go back to eating all the sugar you used to.

It’s important to know what the refined sugar is doing to your body. It breaks down into blood sugar (glucose). Your body will then get an alert to release insulin to control the levels of glucose in the bloodstream. That sudden rush of energy you had will deplete instantly, and you’re left with what’s known as a sugar crash. You get a craving to eat more sugar to boost your energy levels again.

Of course, your body will become resistant to the insulin. After a while, you need to release more insulin to tackle the same levels of glucose. This can lead to health problems, including Type II diabetes.

Refined sugars offer absolutely no nutrients. While your body is dealing with the sugar, it can’t breakdown the calories that you’ve consumed. You end up storing more calories, which don’t get used later. This leads to you gaining weight!

You’ll be surprised at where sugar is added. Manufacturers don’t have to make a note of added sugar, although many will now market foods that have “no added sugar.” It’s important to learn how to read the nutritional guidelines, so you can watch out for hidden sugars and avoid feeding your sugar cravings unsuspectingly.

Foods with natural sugars can be good for you, but not all are. For example, oranges, apples, and other fruits are good for you with the fiber. However, you don’t want to consume too much orange juice, apple juice, and others. When you juice, you get rid of the fiber and release the sugars. Rather than breaking down slowly with the fiber, the natural sugars are released into your bloodstream and cause the same response as refined sugars.

When you try to overcome the withdrawals, you will find it easier to tackle the symptoms. Note that this just means easier. This isn’t going to be something you can overcome in a day. It takes ongoing persistence to overcome the sugar withdrawal symptoms.

Don’t Opt for the Cold Turkey Method

Unlike hard drugs and alcohol, many doctors and dieticians will recommend that you don’t opt for the cold turkey method to cut down on a number of refined sugars you eat. In fact, some dieticians don’t recommend that you completely cut out refined sugars from your diet. They want you to cut down to the point where you only eat refined sugars one day a week (and just one meal) or less.

If you cut out sugar completely, you will feel the withdrawal symptoms more. The cravings will be intense, and you’ll focus more on the next time you can eat sugar. If you say that you can never have it again, the depression and anxiety can get worse.

It’s best to cut down slowly. You’ll notice the symptoms less, and you’ll find it much easier to cut back to barely eating any refined sugar in your diet. There’s a positive feeling around cutting back on sugar, meaning you are more likely to stick with the plan.

There are a few ways that you can cut back. You can start with a day a week where you go completely sugar-free. The rest of the six days you can still eat some, but you may cut back to just having refined sugar once a day. Your body knows when you’re getting something, so it’s less anxious. You’ll be able to take control, so you feel good, and your body doesn’t react in uproar against you.

You can also dilute some of your drinks. Add water to your fruit juice, so you get the taste of sugar, but you don’t get as much in one sitting. As time goes on, you can replace the sugary juice with something that’s healthier.

Switch for Healthier but Sweet Alternatives

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Remember that not all sugars are bad for you. Natural sugars can be good, if they’re consumed moderately and healthily. They are certainly better than refined sugars, with many offering other nutritional benefits.

You’ll be surprised at the way your body reacts. By getting natural sugars, you get the sweet taste. It’s possible to trick the body into thinking that you’re taking in the sugar without doing the damage. Over time you can change your taste buds, so the refined sugars taste too sweet.

Fruit is one of the best alternatives when looking at overcoming your sugar withdrawals. The fiber will prevent the glucose spike, while you get vitamins and antioxidants to support your overall health. Opt for an apple, some strawberries, or even grapes instead of the chocolate bar.

But it’s not all about sugar. You can opt for chocolate desserts, but they’re made without the refined sugar. For example, dark chocolate has less sugar but still tastes sweet. Cocoa powder can also be an excellent alternative, making you feel like your treat is naughty and nice when it’s healthier than other dessert options.

When your body thinks it’s getting the sugary stuff, it will stop making you crave sweet stuff. You’ll also overcome the depression and anxiety symptoms, as you’ll make your brain think you’re feeding the craving. Likewise, you’ll give yourself the energy to get through the day, which supports the mental health considerably.

Make sure you stock up on these healthier alternatives. Keep an eye out for dessert and snack recipes to try and have them at your disposal. There’s nothing worse than knowing about the healthier alternatives but not having them available to help deal with your sugar withdrawals.

Keep a Journal of Your Journey

There are times that you’ll find it almost impossible to stick to your new lifestyle. This is perfectly normal and something that absolutely everyone goes through. Those who tell you they don’t either weren’t addicted to the sugar in the first place or are lying to you.

Many people find it much easier to keep a journal while they’re going through changes to their lifestyle. They can keep track of everything they eat, the amount of refined sugar they enjoy, and the feelings they get daily. You can jot down the days that you find it almost impossible to stick to the change in lifestyle.

This is also a good way to get down your depressive and anxious thoughts. You can list the symptoms you’re struggling with and be honest with yourself about the journey. Make a note when you’ve given into the cravings and share how you’ve overcome the problems of the day.

The next time you struggle to get through a day, you’ll be able to look back over your journal and gain inspiration and tips. You’ll also document your journey to see just how far you’ve come.

Take Your Mind Off the Problem

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Sometimes you just need to get your mind off the thought of sugar withdrawal. Keeping your mind on the situation will just lead to you constantly wishing you had some of the sweet stuff. You’ll keep checking the fridge and the cupboards for anything that can get feed the cravings and then be annoyed and depressed that you can’t find anything.

It’s important to find some way to take your mind off the situation. Most of the cravings are due to boredom, so find a way to prevent yourself feeling bored.

If you get cravings while watching TV, then find something to do while you watch your favorite program. Many people share that they take up knitting or crocheting to get over their cravings. The actions keep their hands busy while they watch TV.

Alternatively, you could take up blogging about your journey to help others, drawing to keep your hands and mind busy, or even exercise.

In fact, exercise is one of the best options to get rid of the cravings and withdrawal symptoms. You help your brain release happy hormones to take over the depression and mood swings. You’ll also get a boost of energy when you’re exercising, which will make you feel like you’ve had a bout  withsugar.

Exercise is also effective for reducing stress, alleviating headaches and sickness, and will also help you burn more calories. You’re also supporting your healthy lifestyle by building muscles and supporting your heart and lungs.

Try taking up an exercise that you enjoy. Go to a fitness class to meet others or opt for an activity you can do with a friend. You’ll be surprised at how fun it is and how much easier it will be to stick to your plan.

Eat Small Meals Regularly

One of the reasons we get sugar cravings is because our blood sugar levels drop. This can lead to tremors and shakiness, and you just want something that will pull the levels up. Of course, this usually means looking for something quick and easy.

It’s important to keep your blood sugar levels regulated. If you prevent them from dropping, you’ll find the sugar withdrawals much easier to deal with. The best way to do this is through eating small meals on a regular basis. Scrap the idea of three large meals and two snacks. Opt for five or six small meals throughout the day. Eat every three or four hours to help keep your energy levels supported.

You’ll also want to look the type of food you eat. Stop opting for the high carb foods. You want meals that are full of protein, healthy fats, and fiber. These three food groups break down slowly, keeping you satisfied for longer. If you’re going to eat carbs, opt for complex and starchy ones. It’s time to stock up on whole grains, root vegetables (including potatoes), and fruits.

Make Sure You Get Enough Zzzz

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Sleep is essential with any dietary changes. When you cut down on the sugar you eat, you’ll find that your sleeping patterns are likely to change. Your mental health takes a bit of a hit, which can lead to more stress hormones in your body. It’s important to tackle the stress hormones and all the other negative aspects of a switching to a healthy diet. Sleep is one of the best things for you.

When you sleep, you will give your body the energy regeneration it needs. If we don’t get enough sleep, we tend to crave the foods that will give us quick boosts, which means carbs and refined sugars. If we get enough, our cravings are minimised.

Adults need between six and eight hours a night. You’ll find the amount of sleep that is optimal for you. It’s essential that you set a schedule. Make sure you go to bed and get up at the same time every day. Your body clock will get used to this, and you’ll find it much easier to get the sleep that you need.

It’s Time to Fight Against Your Sugar Withdrawals

Sugar withdrawal symptoms are completely normal. Don’t think of yourself as weak because you have them, but don’t give into them either. You can get over the withdrawals with persistence and a plan of attack. Make sure you go into your new lifestyle with ways to counter the sugar cravings that you will get.

Feeding your body the right nutrients is essential. You lower your risk of health problems, and you will find it easier to deal with withdrawal symptoms. You’re ready for the symptoms and will have alternative fuel sources to keep your energy levels up. After a few weeks, you’ll wonder what the issue was after all!