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How to Lose Weight Fast easily

It is been told to every obese person and overweight people to lose weight otherwise they might face problems with their health. And every obese or overweight person think that he never faces any issue with his health being obese. Have any one told you that obesity are a kind of disease in itself or you can say obesity is a welcome gate of many other diseases. Whenever it is advised to lose weight to obese people it does not mean the advice is given only to improve looks and figure but it is advice to get rid of medical problems too.
You must think about that we are continuously talking about health issues due to obesity but no one explain what that health issues can be. Here we have answers of your question as we said obesity is the welcome gate of all health issues lets discuss in brief about those issues because of obesity.
It has been observed that obese people have common issue of High blood pressure which makes him very uncomfortable while doing some work weight loss help in preventing the issue of high blood pressure.
Obese people can suffer from heart disease or heart stroke due to rise in cholesterol weight loss can help in burning calories and reduce cholesterol level and prevent from heart disease
Type 2 Diabetes is another common disease which is found in obese people due to resistance of insulin in body. Weight loss can reduce the insulin resistance power which help in preventing from diabetes
Obese people can also suffer from infertility in men and women both weight loss help in preventing from this issue
Obese person usually suffers from back pain because of protrude stomach weight loss can help in burning belly fats and prevent from back pain
Obese people also diagnosed from Depression weight loss program can help you in come out of depression and can work effectively
It has been observed that some obese people also suffer from some kind of cancer weight loss program allow you to eat diet that is rich in antioxidant that help in removing free radicals from body and prevent from cancer.
Osteoarthritis is also diagnosed in most obese people and weight loss can help in preventing from osteoarthritis
Obese people also usually suffering from hypertension weight loss help in get rid of hypertension
Obese people also have sleep apnea one will feel relax from sleep apnea during weight loss program
Walking of obese people is not normal weight loss help in improving the way of walking
Obese people also feel shy to run or they just cannot run because of their overweight but weight loss program can help you in get rid of this issue
The posture of obese people is not proper weight loss can help in improving the posture of person
Due to obesity people feel Lathergyness and laziness weight loss can help in making you active and remove Lathergyness from your body.
Obese people also suffer from some respiratory issues weight loss can help in solving respiratory issues too.
Obese person also suffer from chest pain due lack of supply of oxygen weight loss can help in providing relief from chest pain
It has been observed that obese people have lack of self confidence. He feel shy in facing world weight loss is help in increasing your self confidence
Women always want to wear tight fit dresses in which they look hot and stunning but obesity stops them in wearing dresses of their own choice. Weight loss can open lots of option of wearing dresses of your choice.
In other words we can say that if obesity is the welcome gate of all problems then weight loss is the exit gate of all such problems. It not only improves your physical body but also it improves your mental state and also increases your life span. If you are obese join weight loss program today and if you are not obese then maintain your weight to keep yourself away from above listed issues.

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How 2 Lose Weight Fast easily

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you’ll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.

Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” says Michael Dansinger, MD, of NBC’s The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss , he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts , fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy — you don’t want to eat just because you’re bored.
Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
Don’t skip meals.
Keeping a food journal — writing down everything you eat — can also help you stay on track.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating , please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

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Exercising for Fast Weight Loss

It’s time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.

Plan to do cardio and strength training .

“Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training ,” Dansinger says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says.

If you’re not exercising now, and you have a chronic condition or a lot of weight to lose, it’s wise to check in with your health care provider first. They’ll be rooting for you! And they’ll make sure that you’re ready to work out.

Pace yourself. Don’t do too much, too soon — work your way up to help prevent injury.

One way to step up the intensity is to do interval training — brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout.

“Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories,” Blatner says.

Fad Diets and Crash Diets

I know how tempting diet crazes can sound, especially if you have a lot of weight to lose. You hear about stars who did it and look incredible.

But remember, if a diet plan sounds too good to be true, it probably is.

Also, please skip any programs that promote detoxification pills, laxatives , fasting , or potions, and any that promise weight loss faster than 2-3 pounds per week.

The truth is that cutting calories below 1,050-1,200 per day is counterproductive, because you need strong muscles to be able to exercise effectively.

“When you eat too few calories, you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration,” Dansinger says.

Fad diets also set you up for failure by depriving you of what you want. You can’t eat like that for long, and it’s too likely that you’ll rebel and end up back where you started. You deserve better than that!

So by all means, attack your weight loss goal. Put it on the fast track. But please, do it right so you set yourself up for lasting success.

Warning

Do I Have Diabetes? Know the Warning Signs

Do I Have Diabetes? Know the Warning Signs

Overview

Key points

  1. Some of the early warning signs for diabetes are the same whether you have type 1 diabetes or type 2 diabetes.
  2. Recognizing the warning signs can help you get diagnosed and begin treatment.
  3. Type 2 diabetes develops slowly, and you may not notice any warning signs.

Diabetes is a serious, yet common medical condition. If you have diabetes, you need to manage your blood sugars and regularly monitor them to be sure they are within their target range.

There are a few types of diabetes, though the main two types are type 1 and type 2 diabetes. They differ due to the cause. You may have sudden symptoms of diabetes, or a diagnosis may surprise you because the symptoms have been gradual over many months or years.

Warning signs of diabetes

Diabetes symptoms may occur over time or they may appear quickly. The various types of diabetes may have similar or different warning signs. Some general warning signs of diabetes are:

  • extreme thirst
  • dry mouth
  • frequent urination
  • hunger
  • fatigue
  • irritable behavior
  • blurred vision
  • wounds that don’t heal quickly
  • skin that itches or is dry
  • yeast infections

Other warning signs of type 1

Type 1 diabetes is generally diagnosed in children and young adults, though it can occur at any age. A child may experience these additional symptoms:

  • sudden, unintentional weight loss
  • wetting the bed after a history of being dry at night
  • a yeast infection in a prepubescent girl
  • flu-like symptoms, including nausea, vomiting, breath that smells like fruit, problems breathing, and loss of consciousness

Flu-like symptoms  are caused when undiagnosed diabetes causes ketones to build up in the bloodstream. This condition is called diabetic ketoacidosis (DKA). DKA is a medical emergency and requires immediate medical treatment.

Learn more: Diabetic ketoacidosis »

Other warning signs of type 2

You may not notice sudden symptoms of type 2 diabetes, but the warning signs listed above may alert you to an underlying condition. You may be diagnosed with diabetes because you go to the doctor for:

  • persistent infections or a slow-healing wound
  • complications that are associated with prolonged high blood sugar levels, such as numbness or tingling in your feet
  • heart problems

You may never experience obvious warning signs at all. Diabetes can develop over the course of many years and the warning signs may be subtle.

Who is at risk for diabetes?

Risk Factors

Diabetes can occur at any time. There are certain risk factors for both type 1 and type 2 diabetes. This is not an exhaustive list, and even adults can end up with type 1 diabetes, though it is infrequent.

Type Who is at risk
type 1 • children
• young adults
• those with an immediate relative with type 1 diabetes
type 2 • those over age 45
• those who are overweight
• those who are inactive
• those who smoke
• those who have a family history of diabetes
• those who have high blood pressure
• those who have abnormal triglyceride or HDL cholesterol levels
• those of certain ethnicities
• those with a history of insulin resistance

Diagnosis

Diagnosis

You may experience one or more of the warning signs associated with diabetes. If you do, contact your doctor for an appointment.

You may also discover a diabetes diagnosis after visiting the doctor for another condition or for routine blood work.

If you suspect you may have diabetes and make an appointment with your doctor, they will want to know:

  • your symptoms
  • family history
  • medications
  • allergies

You should also have a list of questions to ask your doctor regarding your warning signs or the condition itself.

Your doctor will ask you questions about your symptoms and may decide to run some tests.

There are several tests to diagnose diabetes:

  • A1C: This shows what your blood glucose level has averaged for the last 2 or 3 months. This does not require you to fast or drink anything.
  • Fasting plasma glucose (FPG): You will need to fast for at least 8 hours before this test.
  • Oral glucose tolerance (OGTT): This test takes 2 hours. Your blood glucose levels are tested initially and then 2 hours after consuming a specific sweet drink.
  • Random plasma glucose test: You can have this test any time and do not need to be fasting.

Treatment

Treatment

Diabetes can be treated in several ways. Diet, physical activity, and careful monitoring are important if you have diabetes, no matter which type of diabetes you have. If you have type 1 diabetes, you will need to take insulin for the rest of your life. That is because your body doesn’t produce insulin. If you have type 2 diabetes, if may be possible to control your condition with lifestyle changes, such as diet and exercise. You may also need to take oral or injectable medications, including insulin, to manage your blood sugar levels.

If you have diabetes, you will need to carefully track you diet to prevent blood sugar levels from getting too high. This generally means watching carbohydrate intake as well as limiting over-processed, low-fiber foods.

Your doctor will work with you to develop a treatment plan to help you control your blood sugar levels.

Outlook

Outlook

Talk to your doctor if you suspect you have diabetes. Getting on top of your condition and managing it effectively is key to controlling your symptoms and preventing more serious health problems.

If you have type 1 diabetes you’ll need to manage your glucose levels by matching your insulin to your diet and activity. If you have type 2 diabetes, you may manage your blood sugars with diet and activity alone, or add medications as needed.

Prevention

Prevention

Diabetes may not be prevented in all cases. Type 1 diabetes cannot be prevented. You may be able to reduce your chances for developing type 2 diabetes by managing your diet and staying active. However, genetics and other risk factors may increase your risk despite your best effort.

Learn more: 10 diabetes diet myths »

Even if you have a diagnosis of diabetes, you can live a full life. Diabetes requires careful planning and management, but it should not prevent you from engaging in everyday activities.

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Foods That Lower Blood Sugar

Eat your way out

Prediabetes occurs when your blood sugar is higher than what’s considered normal, but not as high as those with diabetes.

It’s estimated that one out of every three American adults has prediabetes.

Losing weight and increasing exercise are the most effective ways to prevent prediabetes from becoming type 2 diabetes. But studies show that eating certain foods may also help lower blood sugar.

Seasoning your food right, eating certain fruits, and eating the right kind of fats may help you stave off diabetes.

Spice it up: Cinnamon

You may think of cinnamon and sugar together on toast. But cinnamon is effective in reducing blood sugar and reducing the risk for developing type 2 diabetes. An analysis of several studies showed that both whole cinnamon and cinnamon extracts lower fasting blood glucose.

Another study echoed that finding. It discovered that cinnamon reduced fasting blood glucose, total cholesterol, triglycerides, and “bad” LDL cholesterol, while raising “good” HDL cholesterol.

But beware. There are several different kinds of cinnamon that produce different results. Saigon cinnamon contains high levels of coumarin, a  natural ingredient linked to potential liver damage. Ceylon cinnamon may be safer. Taking large doses of cinnamon can be dangerous, though. Talk to your doctor before starting any supplement or eating plan.

Geek out: Fenugreek

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Fenugreek is a spice whose leaves and seeds are commonly used in South Asian food. Fenugreek seed is related to beans. It’s used as a supplement for nursing mothers, and in a wide range of herbal medicines.

A review of herbal food supplements found compelling evidence that fenugreek lowers blood sugar levels in people with both type 1 and type 2 diabetes, as well as those with prediabetes.

The fiber in fenugreek seeds is effective in slowing down digestion of carbohydrates. This may explain its effect on blood sugar. It’s also full of vitamins, minerals, and antioxidants. Fenugreek can be taken as a pill, but it also can be taken as a tea or added to a wide variety of tasty recipes.

Vampires beware: Garlic

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Garlic has been used for years to lower cholesterol levels (and ward off those pesky vampires). But it also shows promise for lowering blood sugar. A study in rats and a study in rabbits showed that garlic extracts may lower blood sugar. Garlic extracts increased the amount of insulin available in people with diabetes.

Similar studies have shown that onions also have positive effects on blood sugar. Despite the risk of bad breath, garlic and onions make food taste good. And it turns out that they’re good for you, too. So go ahead and order that garlicky pesto. Garlic and the monounsaturated fats in the pine nuts are great for your blood sugar.

Monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. MUFAs are a key nutrient in some fabulous foods like avocados, nuts and seeds, olives, flax, and olive oil.

Avocados have been shown to lower the risk of metabolic syndrome, a group of illnesses including diabetes. Studies comparing a high carbohydrate diet with a diet high in MUFAs showed that MUFAs improve fasting and average blood glucose. They also lower insulin resistance, a part of prediabetes where the body’s cells don’t respond to the insulin that the body makes.

MUFAs also increase feelings of satisfaction after eating, and have a healthy impact on blood pressure and inflammation.Friendly fats: Avocados and nuts

Friendly fats: Avocados and nuts

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Monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. MUFAs are a key nutrient in some fabulous foods like avocados, nuts and seeds, olives, flax, and olive oil.

Avocados have been shown to lower the risk of metabolic syndrome, a group of illnesses including diabetes. Studies comparing a high carbohydrate diet with a diet high in MUFAs showed that MUFAs improve fasting and average blood glucose. They also lower insulin resistance, a part of prediabetes where the body’s cells don’t respond to the insulin that the body makes.

MUFAs also increase feelings of satisfaction after eating, and have a healthy impact on blood pressure and inflammation.

Eat your colors: Hues of blue(berries)

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Anthrocyanins are nutrients found in colorful plants, especially in vegetables and fruits. They’re also found in tea, honey, wine, nuts, olive oil, and chocolate. Blue, purple, or red-skinned fruits have the highest concentrations. Blackberries and blueberries are the biggest sources of anthrocyanins.

Blueberries are also a great source of soluble fiber and a number of other important nutrients. One study reported the benefits of adding blueberries to the diet of obese people who had prediabetes. After a couple of blueberry smoothies a day for six weeks, insulin sensitivity improved.

The nutrients found in blueberries don’t just improve insulin sensitivity. They directly affect blood sugar after a meal. Anthrocyanins inhibit certain digestive enzymes. This slows down digestion and prevents spikes in blood sugar after starch-rich meals.

Eat your colors: Cherry reds

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Cherries, especially tart cherries and dark sweet cherries, are full of anthrocyanins. One study concluded that women who ate diets higher in anthrocyanins had less insulin resistance and lower levels of inflammation.

Insulin resistance prevents insulin from working properly to control blood sugar in normal ranges. Eating a diet high in anthrocyanins can mean improved use of insulin and lower blood sugars.

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    Apple cider vinegar has been popular in health food circles for a long time. It seems there is something to the hype. The acetic acid in vinegar reduces certain enzymes in the stomach.

    One study reported that drinking a mixture of apple cider vinegar and water before eating has health benefits. It helped increase sensitivity to insulin and reduced a spike in blood sugar after eating starchy food in those with prediabetes as well as those with type 2 diabetes.

    Coffee and beyond

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    Numerous other foods may help your efforts to reduce blood sugar levels. This may include chia seeds, barley, lemons, and sweet potatoes. There’s even a study suggesting that increasing your coffee intake by one cup a day may lower your risk of type 2 diabetes by more than 10 percent.

    But the most important way to avoid the onset of diabetes if you’re insulin resistant is to lose weight and exercise. No one food or supplement is going to take the place of the long-term benefits of weight loss and exercise.

    Still, a pinch of cinnamon in your morning coffee and a bowl of blueberries might be a good way to start the day!

     

 

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3 Easy Tips to Lower Blood Sugar Fast

Jeanette Terry was diagnosed with type 1 diabetes when she was 11 years old, and she has since lived with diabetes through difficult life transitions, including the teenage years, college, and having children. She addresses the day-to-day struggles of living with diabetes—going beyond medical advice—to improve overall adherence and management.

Extremely high blood sugar levels can be dangerous, and they can cause lasting health complications. Remember: if you ever have blood sugar readings that remain high for more than 24 hours without coming down (and after an effort has been made to lower them), you need to be addressed by a doctor.

That being said, we’ve all had those days when we get a random high blood sugar reading and we are not sure what caused it…or we forget to give insulin, or we eat a delicious dessert without realizing how much sugar is actually in it.

For whatever reason, those out of the ordinary high blood sugar readings happen and need to be treated. No need to rush to the doctor for every high blood sugar reading though. There are some simple steps you can take to lower blood sugar fast.

Watch for signs of high blood sugar

You know the feeling: extreme thirst, sluggishness, nausea, blurred vision, a downright sick feeling. And your family or friends may tell you that extreme irritability is a major sign you need to check your blood sugar to see if it is high. The best thing to do is to catch it before it gets really high, or it will be harder to bring down quickly, causing havoc on your blood sugar readings for days.

If you do not take insulin as a part of your treatment plan, these tips will show you how to lower your blood sugar fast. If you take insulin, you will first want to give the appropriate amount of insulin to correct the blood sugar. However, insulin still takes some time to take effect before bringing the blood sugar down. These tips will help you feel a bit better in the meantime.

3 tips to lower your blood sugar fast

1. Hydrate. The more water you drink, the better. Drink at least two glasses of water, one right after the other. Water helps flush out your system and stabilize the glucose in the bloodstream.

2. Exercise. Exercise is a good way to get better blood sugar control and keep your blood sugar levels in a healthy range as a part of your routine diabetes management. But exercise can also help lower blood sugar when it is excessively high by getting your heart pumping and the blood flowing, which uses up the glucose in your bloodstream faster.

It will also get your endorphins going, which will help your body start to feel better, too. Try to keep your heart rate up for at least 10 to 15 minutes. Check your blood sugar intermittently to prevent it from rebounding too low in your attempt to stabilize it. (Note: If your blood sugars have been so high that you have high ketones in your blood—a condition called DKA or diabetic ketoacidosis—do not exercise as it may drive your blood sugar even higher.)

3. Eat a protein-packed snack. Protein acts as a blood sugar stabilizer and can slow the absorption rate of glucose. One of the symptoms of high blood sugar is increased hunger, so this can help satisfy that craving while helping lower the blood sugar at the same time.

Don’t grab a snack that has a lot of sugar along with the protein, or you will be defeating the purpose of it. Good sources of protein include a tablespoon of no-sugar-added peanut butter or an ounce of cheese. But don’t overdo it.

The most important thing you can do for your health and your diabetes is to pay close attention to how you feel. Whenever you feel like something is out of whack, it probably is—so test your blood sugarand do something about it. In the long run, it is easier to do your best to keep your blood sugars tightly controlled than to live with the consequences of not doing so.

Diabetes doing glucose level test. Vegetables in background

13 Natural and Easy Ways to Lower Your Blood Sugar

Diabetes doing glucose level test. Vegetables in background

Being diagnosed with Type II diabetes can be a bummer, and it can be a struggle to keep blood sugars under control.

Sometimes, you may find yourself with blood sugar levels that are higher than normal (let’s say around 150, for example), but not excessive enough to necessitate taking more medication. You don’t feel very good with the higher blood sugar, but taking medication can make your blood sugar TOO low.

So what can you do to lower your blood sugar up to 40 points without taking more medication? Try the following these 13 tips and see if you can lower your blood sugar naturally. (See also: How to Reduce Your Risk of Diabetes)

Health Disclaimer: As always, you need to be careful to monitor your sugar levels so as not to become hypoglycemic (that’s when your blood sugar is too low, which is dangerous). Talk to your physician before making any changes to your diet. And remember, these 13 tips for lowering blood sugar may work for many people, but they won’t work for everyone.

Carb Intake

Carbs are basically sugar, and everybody should make an effort to control their intake, especially diabetics.

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1. Cut Back the Carbs

Effects seen: Immediate

Your diet is something you want to talk to your physician about, but the simple fact is that a lower carb diet makes it easier to maintain stable blood sugar levels. It’s part of why you’re hearing so much about the Paleo Diet these days.

Carbohydrates are found in starchy foods — root vegetables, grains, rice, and legumes — and all of their derivatives, like bread, pasta, sushi, French fries, mashed yams, and even lentil soup. As someone who has been diabetic for nearly 20 years, I can attest that eating a diet low in carbohydrates, but rich in leafy greens, nuts, dark fruits like berries, and lean meats has had an amazing effect on my blood sugar control. I get all of the nutrients that I need without consuming grains. It takes a lot more effort to choose low-carb snacks over something as delicious as pie, but it makes a huge difference in the way that I feel. (See also: 12 Cheap and Healthy Snacks)

2. Spread Out the Carbs

Effects seen: Immediate

For the carbohydrates that you do eat, try to spread them out evenly throughout the day. For instance, if you really love apples, but eating an entire apple raises your blood sugar, simply eat your apple wedge by wedge over the course of a few hours, rather than all at once. The apple will likely raise your blood sugar, but not in a huge spike. If you can keep your blood sugar levels more steady (without big jumps and drops), you’ll feel less hungry and grumpy.

Move Around

Exercise helps in the short term by immediately lowering blood sugar, and in the long term helps your body burn glucose more efficiently.

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3. Get Some Light Exercise

Effects seen: Within 1 hour

Light exercise can lower your blood sugar level, often within minutes. I’m talking about a brisk walk or bicycle ride — not a long run or weight lifting. I’ve personally lowered my blood sugar by 40 points with a 20-minute walk. Light exercise is my go-to technique for lowering my blood sugar. (See also: Ways to Exercise in Under 5 Minutes)

4. Weight Training

Effects seen: Long term

Strength training may temporarily raise your blood sugar, but over time, it will help you build the kind of muscle that can burn glucose more efficiently.

Drink These

Several beverages can bring your blood sugar down quickly, too.

Winter time: cup of hot tea with lemon and scarf

Winter time: cup of hot tea with lemon and scarf

5. Unsweetened Tea

Effects seen: Within 30 minutes

Unsweetened black, white, and green tea can help lower your blood sugarwithin as little as a half hour. Green tea supplements also have a positive effect on blood sugar levels. (See also: Types and Benefits of Tea)

6. A Glass of Red Wine

Effects seen: Within 1 hour

Many kinds of alcohol have the effect of lowering overall blood sugar levels (beer may have the opposite effect because of the total carbohydrate content). Red wine lowers your blood sugar by preventing the absorption of glucose by the intestines. Keep in mind that alcohol is not an effective long term blood glucose control, because it can contribute to the build-up of liver fat. (See also: Best Wine Openers)

Take a Supplement

Lots of people take supplements for long term health benefits, but these will bring down blood sugar relatively quickly.

Goji, spirulina and  chia seeds (superfood) on wooden tabe

Goji, spirulina and chia seeds (superfood) on wooden tabe

7. Cinnamon Pills

Effects seen: Within 1 hour

Cinnamon has been shown to reduce blood sugars, although not effectively in post-menopausal women. In order to take enough cinnamon to lower your blood sugar, take it in capsule form. I take approximately 3,000 mg at each meal.

8. Chromium Picolinate

Effects seen: Within 1 hour

Chromium picolinate has been shown to lower blood sugar levels in Type II diabetics in many studies. Go easy on this particular supplement, though — it can do damage to your liver if you take too much.

9. Green Tea Extract

Effects seen: Within 1 hour

If you’re not a fan of drinking tea, you can also take green tea extract in pill form.

10. Fenugreek Powder

Effects seen: Within 1 hour

Fenugreek is a seed that is used in the production of artificial maple syrup flavors. It’s often prescribed to new mothers to help with the production of breast milk. It also slows the absorption of sugar into the bloodstream. Although studies showing the fenugreek lowers blood sugar test the actual seed soaked in hot water, I’ve personally used fenugreek powder capsules to lower my blood sugar. Fenugreek is a laxative, so don’t take too much. (See also: Guide to Buying Herbal Supplements)

11. Apple Cider Vinegar

Effects seen: Within several hours

Apple cider vinegar has been shown to help control blood sugar levels in both pre-diabetic and Type II diabetics. If you don’t want to drink a couple tablespoons of it, it also comes in an extract, which can be easier to tolerate. Note that apple cider vinegar takes longer to lower blood sugar levels than other supplements, and may be more effective as a preventative measure than as a reactive one.

Chill Out

And if you can’t get your hands on any of the foods, beverages, supplements, and exercise equipment noted above, take a chill pill.

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12. Scale Back on Stress

Effects seen: Long term

Stressful situations can release hormones that will raise your blood sugar. If you are feeling anxious, try relaxation techniques like meditation and deep breathing to lower your blood sugar. Or go sit in your car and scream until you feel better. (See also: Easy Ways to Get Calm Now)

13. Get More Sleep

Effects seen: Long term

Getting adequate sleep is a good way to help lessen your body’s insulin resistance. You might even notice that you have higher blood sugar when you don’t get enough sleep. Actually, bad sleep and high blood sugar is a bit of a vicious cycle — once your blood sugars get too high, you don’t sleep well, and when you don’t sleep well, your blood sugars keep climbing.

If you can manage it, scale back on whatever it is that keeps you up late, like watching TV or drinking too much caffeine.

A Quick Note on Internet Diabetes Advice

There are some shockingly irresponsible articles on the Internet (I won’t link to them because they don’t deserve the clicks) that suggest eating foods like oranges and grapes to lower your blood sugar.This is patently false information. Not only will eating an orange not lower your blood sugar, eating an orange will raise your blood sugar (possibly requiring medication to lower it).

Remember, there are no miracle foods that will cure diabetes.