Tag Archives: Blood sugar

Merrily Supplement Free

Many of my clients and customers simply do not believe in supplementation. Maybe, just maybe they’ll entertain my suggestions of Vitamin C for immunity’s sake. But as soon as I start with the antioxidant protection, mood enhancement, energy, blah blah blah, they’re pulling out their guns and loading,” I eat well. I hate pills. I’m allergic.” And I get it. So here’s to you folks who are determined to go full speed ahead into this winter holiday season sans supplements.

First and foremost, go to bed!

My favorite commercial is the one where the mom declares that “…someone needs a time out,” and low and behold she is referring to herself. So in the same spirit, I repeat, grown folks take your a$$ets to bed! Among other things, lack of sleep decreases our cells’ sensitivity to insulin and consequently elevates our blood sugar levels. As we know, the short-term effects of this can be frequent sugar cravings, mood swings and increased irritability; but the more serious long-term effects include obesity and Diabetes. Sufficient sleep will keep you from biting your___’s head off and add some extra years to your lovely life.

Additionally, the amount of stress hormone cortisol present in our system is linked to our circadian rhythm-“a daily cycle of biological activity based on a 24-hour period and influenced by regular variations in the environment, such as the alternation of night and day.”* Regular and predictable sleep patterns help to modulate the secretion of this hormone and a healthier stress response not only makes your hectic day feel more manageable, but it also keeps your waist trimmer and protects you from countless other stress oriented ailments and diseases like stroke and hypertension.  Our bodies’ cortisol levels are generally higher when we wake and typically take a fast drop after breakfast, bringing me to the next supplement free suggestion.

Run; don’t walk, to the breakfast table.

Not only will you naturally regulate your cortisol and blood sugar levels this way, but you will also set yourself up for more appropriate eating patterns during the day. Skipping breakfast has more recently been linked to increased weight gain. This is due in part to the subsequent tendency to eat more throughout the day. In a sense, when we skip this first meal we spend the remainder of the day playing catch-up and can consume an average of 100 calories more than usual as a result.

Another motivator is that breakfast is the perfect opportunity to indulge in heartier and richer foods.  You have the remainder of the day to burn and use those calories, so take advantage and fill your plate:

  • eggs are an exceptional protein source and loaded with choline (for brain, nervous system and liver health); sulfur  (for hair, skin, nail and joint health); and lutein (for eye health)
  • whole grain cereals are rich in minerals and dietary fiber for healthier hearts and colons
  • yogurt is a natural probiotic source that helps replenish our intestinal tracts and maintain stronger immune systems
  • fresh fruits add even more fiber, vitamins, minerals and antioxidants to our daily arsenal

Spark up your mid-day snack.

Whether it’s a mini meal or a quick coffee break that gets you through that afternoon slug, putting a little pepper in it will do both your mind and body good. Chiles, paprika and especially cayenne act as stimulants and antispasmodics. They warm the blood, increase circulation and counter act inflammation. In fact one ¼ teaspoon dose taken three times a day is a commonly prescribed herbal tonic for the treatment and prevention of depression, headaches, arthritis, colds and flu.**And if you haven’t had hot chocolate with cayenne, you simply must. Absolutely delightful!

Last but not least-breathe it all in.

It may seem too common of knowledge and therefore not necessary for review, but I am constantly reminded how easy it is to forget to breathe. I catch my clients and myself holding in breath all the time, and as soon as it’s released there’s an increase in power, ease of movement and overall energy. Guaranteed.  Remember the big oxygen bar craze a few years ago? Many of the herbs that enhance mental clarity and capacity, such as Ginkgo Biloba, do so by increasing circulation and oxygen flow to the brain. If you are determined to conquer stress and fatigue this season without a supplemental “middle man”, then try out a breathing technique to push you through.

  • Calm an overactive nervous system– inhale for 4 counts, hold for 7, and exhale for 8. Repeat the cycle three times
  • Energize the mind– inhale and exhale 10 times, as you count each inhalation one by one to the tenth breath in. Repeat this cycle four times.

To all of you going Commando this season, I’m in your corner and wishing you the very best. Be sure to take a moment, to take care, and of course, to BeWell!

*http://www.thefreedictionary.com/circadian+rhythm

**Michael Tierra. The Way of Herbs. Pocket Books:NY, NY, 1998.

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Sweet Solutions

While writing the series on energy and mood enhancement, I was asked to address the impact and issue of sugar. Given the increased circulation of information in the last couple decades, I’m almost certain that as many of us that can attest to the immediate gratification experienced by sugary foods and beverages is as many that can list the dangers associated with their over consumption. Mood swings, obesity and Diabetes are no longer merely suspected consequences of high sugar diets. Scientific data long ago confirmed the connection and yet many still continue to consume large quantities of sugar on a daily basis. The most obvious culprits are probably the ever prevalent and highly addictive fruit drinks, juices and carbonated soft drinks. If I had a nickel for every time I’ve seen a child under the age of 10 drinking a full size soft drink…but I digress. The point of this post is not to review what we already know but to point out a few natural means of moving beyond our sugar dependencies. Let’s start at the beginning with sugar cravings.

Sugars are simple carbohydrates, and carbohydrates are our bodies’ primary source of energy and fuel. There are many forms of simple carbohydrates-fructose from fruits, honey and vegetables; lactose from milk; maltose from cereal grains and sucrose or the white “table sugar” found in sugar cane, maple syrup and molasses.  Whether simple or complex like vegetable roots and whole grains, carbohydrates eventually break down to glucose. Glucose is the primary sugar used by our cells and tissues and the only food used by the brain.

The hormone insulin, secreted by the pancreas, regulates the amount of glucose circulating in the blood and the rate at which our cells absorb the blood glucose.  When we eat, our blood sugar levels rise and trigger the release of insulin. The insulin
opens the cells to absorb the blood glucose, and as the glucose is absorbed the level present in our blood drops back down to normal range. The more complex the carbohydrate, the longer the body takes to digest it; and the simpler, the more quickly the body will break it down and turn it to glucose. As we all know, a quick rise means an equally fast fall. For this reason, sugar cravings are more associated with simple carbs (sugars) than complex. It is literally a craving for more energy that we are experiencing, a need to feed the cells and brain.

Cutting the Cravings

There are a few supplement free ways to go about this. The most widely known is a three – fold approach to eating that requires a little pre-planning.

  1. Increase your consumption of complex carbohydrates to the recommended 60% of your daily caloric intake.
  2. Add some lean protein to your carbohydrate meals and snacks.
  3. Eat 4-6 smaller meals per day to better sustain energy levels.

Some Herbal Support from the “Sugar Taste Destroyer”

Gymnema Sylvestre is an Ayurvedic herb that earned its nick name through its reputation for actually varying our taste preferences and altering our taste buds’ perception of sweet flavors. To test this theory, first sample something sweet,”…then swish gymnema sylvestre tea in the mouth for 20-30 seconds and taste something
sweet again”. You’ll find that the tea has blocked your mouth’s perception of
the food’s sweetness.*

Lowering High Sugar Levels

Diabetes occurs when our bodies either do not produce insulin or cannot properly use the hormone. In these instances, glucose accumulates in the blood instead of being absorbed into the cells.

Another benefit of Gymnema Sylvestre is that it has a molecular structure similar to sugar and has shown the ability to enhance the body’s own natural production of insulin a big plus for insulin dependent diabetics. It also reduces the digestive system’s absorption of glucose and therefore lowers blood sugar levels. 400 mg/day of the herbal extract can benefit both Type 1 and Type 2 Diabetes.

If you are currently living with and managing elevated glucose levels, several other natural alternatives to pharmaceuticals have gotten very positive results. However, your physician should be consulted first to determine if there will be any interference with your current medications.

Two More to Consider

Bitter Melon– this vegetable is native to Africa, Asia and South America and has long been used as a treatment for diabetes in Ayurvedic Medicine. The whole plant,
including the leaves and seeds, has shown the ability to reduce blood sugar levels. Bitter melon can be taken fresh or dried, as a liquid extract, tea, or ground and encapsulated.

Cinnamon– yes the same spice used in cookies, cakes and pies is also known for its ability to lower blood sugar levels, cholesterol and triglycerides. One to two teaspoons per day (taken in capsule form) are recommended to obtain these benefits. But long-term daily use of the spice in this amount is not advised because of the possible accumulation of other toxic compounds like coumarin that are also found in cinnamon. For best results use the Cinnamon Cassia instead of Ceylon Cinnamon.

Still Needing Study

Chromium Picolinate is an extremely popular mineral supplement thought to help improve insulin efficiency and reduce blood sugar levels through its involvement in the metabolism of glucose. Type 2 diabetics are often found to be deficient in chromium leading many nutritional healers to recommend its supplementation as a preventive to  developing the disease. But some studies have shown that the chromium compounds used in supplements,”… can be converted into a carcinogenic form by means of oxidation in the body”. **

Until more conclusive research is available it is probably safest to get your chromium from food sources such as beef, turkey, fish, cheese, brown rice, whole grains and beer- Yay Oktoberfest! Permission to indulge!

Until next week…

Enjoy, Take Care and BeWell

*Michael Tierra, L. Ac., O.M.D., The Way of Herbs. New York, NY: Pocket Books, 1998

**Phyllis A. Balch, CNC, Prescription for Nutritional Healing 4th Edition. New York, NY: The Penguin Group, 2006