High Blood Sugar

High blood sugar is frequently a part of something called Metabolic Syndrome. It is a group of risk factors including high blood pressure, unhealthy cholesterol levels, high blood sugar and increased abdominal fat. This post will address elevated glucose levels for people not on medication or diagnosed as diabetic. Many folks today are in the “pre-diabetes” zone, also known as “impaired glucose tolerance”. See my other posts on cholesterol and blood pressure for further information on those topics. If you are a diagnosed diabetic, these recommendations will work for you as well, but it is advised to check with your healthcare provider and keep a very close watch on your glucose levels to prevent hypoglycemic episodes.

Prediabetes means you have a higher than normal blood sugar level. It’s not high enough to be considered type 2 diabetes yet, but without lifestyle changes, adults and children with prediabetes are more likely to develop type 2 diabetes.

If you have prediabetes, the long-term damage of diabetes — especially to your heart, blood vessels and kidneys — may already be starting. There’s good news, however. Progression from prediabetes to type 2 diabetes isn’t inevitable.

Eating healthy foods, making physical activity part of your daily routine and staying at a healthy weight, along with a supplement or two, can help bring your blood sugar level back to normal. Maintaining good blood sugar levels can greatly reduce the risk of complications. [1],[2]

Conventional Treatment

Your doctor will confirm your pre-diabetes diagnosis typically by 2 blood tests.

Fasting blood sugar test
A blood sample is taken after you fast for at least eight hours or overnight.

In general:

A fasting blood sugar level below 100 milligrams per deciliter (mg/dL) — 5.6 millimoles per liter (mmol/L) — is considered normal.
A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes. This result is sometimes called impaired fasting glucose.
A fasting blood sugar level of 126 mg/dL (7.0 mmol/L) or higher indicates type 2 diabetes.

Glycated hemoglobin (A1C) test
This test shows your average blood sugar level for the past three months. The test measures the percentage of blood sugar attached to the oxygen-carrying protein in red blood cells called hemoglobin. The higher your blood sugar levels, the more hemoglobin you’ll have with sugar attached.

In general:

An A1C level below 5.7% is considered normal
An A1C level between 5.7% and 6.4% is considered prediabetes
An A1C level of 6.5% or higher on two separate tests indicates type 2 diabetes

Healthy lifestyle choices – can help you bring your blood sugar level back to normal, or at least keep it from rising toward the levels seen in type 2 diabetes.

To prevent prediabetes from progressing to type 2 diabetes, doctors recommend:

*Eat healthy foods. Choose foods low in fat and calories and high in fiber. Focus on fruits, vegetables and whole grains. Eat a variety of foods to help you achieve your goals without compromising taste or nutrition.

*Be more active. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week.

*Lose excess weight. If you’re overweight, losing just 5% to 7% of your body weight — about 14 pounds (6.4 kilograms) if you weigh 200 pounds (91 kilograms) — can reduce the risk of type 2 diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits.

*Stop smoking. Smoking may up your risk of developing type 2 diabetes.

*Take medications as needed. If you’re at high risk of diabetes, your doctor might recommend metformin or other similar anti-diabetes drugs. Medications to control cholesterol and high blood pressure might also be prescribed if appropriate. Metformin has moderate interactions with at least 74 different drugs, including possible reaction with iodinated contrast media, such as CAT scans. Speak to your physician with any concerns.

Natural Treatments

Herbs and other supplements work with the body to heal itself, along with lifestyle changes. It is a complete approach of eating right, exercising, healthy sleep and perhaps a supplement or two. When combined together, health is largely restored.

• Get a glucose monitor! Available without a doctor’s prescription. Inexpensive and easy to use. It involves a relatively painless finger prick for a drop of blood. You can purchase on Amazon, Walmart or any pharmacy. Periodically checking yourself will tell you which foods (or quantity of foods!) may be causing you harm. You can also talk to your doctor about a prescription for a CGM, a continuous glucose monitor. This is a little patch that sticks to your skin and all you have to do is swipe the “reader” over it to get an instant reading. There are also apps available so you can use your phone instead of a Reader. Most insurance companies will cover this if you have a diagnosis of diabetes or pre-diabetes. An explanation of normal blood sugar levels is explained below.

What Are Normal Blood Sugar Levels?
They're less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they're less than 140 mg/dL 2 hours after eating.

During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90.

What's a low sugar level? It varies widely, too. Many people's glucose won't ever fall below 60, even with prolonged fasting. When you diet or fast, the liver keeps your levels normal by turning fat and muscle into sugar. A few people's levels may fall somewhat lower.

• Diet – There is quite a bit of controversy over which diet is best for consistent and healthy glucose levels. I do not endorse any particular one. I have seen people improve their fasting glucose and A1C levels with a diverse variety of diets. I believe people have different optimal diets. Some that have documented data are: Low carb[3],[4], Paleo[5],[6], Keto[7],[8], Plant-based (“nutritarian”) [9], Mediterranean, which is not all pizza, pasta and bread as you may think. [10],[11] One of the common themes in all of these is that they do not include white flour and white sugar. Even if you don’t adhere to any particular “diet”, giving up or at least cutting back on these two offenders is a good start to improving glucose levels. There are lots of support groups on Facebook (such as Recipe Ideas no sugar no flour) and Instagram to give you recipe ideas and inspiration. Do a search and find your tribe!
• Exercise – Exercise can favorably affect blood sugar patterns, the lipid profile, blood pressure, and high-sensitivity C-reactive protein (a marker of inflammation). It also improves blood glucose control in type 2 diabetes, reduces cardiovascular risk factors, and regulates body weight by reducing body fat percentage and enhancing lean mass. Don’t overlook this simple activity. It really does make a huge difference. Where to start? Did you know that just a short walk after meals is all it takes to lower blood sugar! [12]

• Apple Cider Vinegar (ACV) – Although not on the above NIH list, studies have shown evidence that ACV may have beneficial effects on blood sugar. [13] [14] Drink it before meals or just before bedtime, when it has the greatest reducing impact on blood sugar. As with most kinds of vinegar, a person should not consume undiluted apple cider vinegar. On its own, the vinegar can cause stomach irritation or damaged tooth enamel. People who wish to consume apple cider vinegar should dilute 1–2 tbs of apple cider vinegar in a large glass of water. ACV seems to be a carbohydrate absorption inhibitor and an insulin sensitizer. [14a]
• Chromium – Chromium is an essential trace element. Its deficiency reduces your body’s ability to use carbs — converted into sugar — for energy and raises your insulin needs. Chromium deficiency is a wide spread problem. Many people such as athletes, diabetics, pregnant women, and the elderly are especially at risk of chromium deficiency leading to impaired insulin function. Chromium losses are found in diets with large quantities of refined foods, especially simple sugars, which worsens the problem since these foods are not only low in chromium but also increase losses of chromium through the urine .A typical dose is 200 mcg per day, but doses up to 1,000 mcg per day have been tested in people with diabetes and may be more effective. The chromium picolinate form is likely absorbed best. [15], [16],[17]
• Gymnema – Has remarkable hypoglycemic properties which forms the basis of diabetes treatment in conventional medicine. Gymnema can lower blood sugar levels quite well if taken as a single herb. Special caution for anyone on glucose lowering medication. Watch for signs of low blood sugar (hypoglycemia) and monitor your blood sugar carefully if you have diabetes and use gymnema. Its Hindi nickname is “destroyer of sugar”. Studies suggest it increases insulin production by regenerating the pancreas. [18] If you are looking for one single product to try, a nice combo formula with comprehensive synergistic ingredients is Blood Sugar Support.
• Berberine – Research shows that berberine can lower blood sugar, improve cholesterol and triglyceride levels, and lower testosterone along with waist-to-hip ratio in women with PCOS. Berberine may even lower blood sugar levels similarly to metformin and may improve cholesterol levels better than metformin.[19] It is an insulin sensitizer, which means it improves the sensitivity of the cells to the metabolic effects of insulin. Most berberine supplements contain 500 mg per capsule, and supplement labels often recommend taking berberine 3 times per day before meals. This equates to taking a total of 1,500 mg daily.
• Cinnamon (ceylon) – Studies have shown cinnamon to lower levels of glucose, as well as cholesterol and triglycerides, in the blood.[20] Ceylon cinnamon stimulates insulin-like activity. It reduces insulin resistance in the body. This helps glucose metabolize in the liver, according to a study done by the NIH. The two main types of cinnamon are: Cassia, also called “regular” cinnamon, this is the most commonly used type. Ceylon: Known as “true” cinnamon, Ceylon has a lighter and less bitter taste. Cassia cinnamon is more commonly found in supermarkets, given that it’s much cheaper than Ceylon cinnamon. While Cassia cinnamon is safe to eat in small to moderate amounts, eating too much may cause health problems because it contains high amounts of a compound called coumarin. Research has found that eating too much coumarin may harm your liver and increase the risk of cancer. Furthermore, eating too much Cassia cinnamon has been linked to many other side effects. Cinnamon pills can be taken daily, ideally along with carbohydrate-containing meals. Because Ceylon cinnamon contains less of the compound called coumarin, which can sometimes cause adverse effects, it’s considered the better type to take in supplement form. At this time there is no established dosage of cinnamon. Doses typically range from 120 to 6,000 milligrams per day.[22] The standard recommendation in terms of cinnamon pill dosage is to take between 2 to 4 grams per day (2,000 to 4,000 milligrams), or about ½ to 1 teaspoon of cinnamon powder. This is where it would be handy to use a glucose monitor. Start low and adjust the amount that works for you.
• Alpha Lipoic Acid (ALA) – this a vitamin like chemical called an antioxidant. Several clinical trials have found ALA may increase insulin sensitivity and help reduce blood sugar and lipids, largely through improving measures of oxidative stress and inflammation.[23] Studies also found that ALA supplements can help with neuropathy caused by diabetes[24] or cancer treatment. They seem to reduce symptoms like pain, tingling, and prickling in the feet and legs. It may also help protect the retina from some of the damage that can occur in people with diabetes. While considered safe, there are no guidelines directing the appropriate use of alpha-lipoic acid. Most oral supplements are sold in formulations ranging from 100 to 600 mg. Based on the bulk of the current evidence, a maximum daily dose of up to 1,800 mg is presumed to be safe in adults.[25] With that being said, everything from body weight and age to liver function and kidney function can impact what is safe for you as an individual. As a general rule of thumb, err on the side of caution and always opt for a lower dose.

Additional significant data:

Food Intolerances – Jonathan Wright, M.D., director of the Tahoma Clinic in Kent, Washington, recommends that those with elevated glucose levels should be tested for food intolerances/sensitivities which may be contributing to their disease by causing inflammation and autoimmune destruction for the insulin-producing cells of the pancreas. If you prefer to do this on your own rather than through your physician, you can purchase food sensitivity testing from Everlywell.com. Foods that often are associated with diabetes/high blood sugar related problems include: corn, wheat, chocolate, and dairy-related products. You could also just keep a food diary along with using a glucose monitor to be your own personal investigator!

Concomitant Nutritional Supplements – William Philpott, M.D. and Abram Ber, M.D., are physicians who work with diabetic patients. They recommend a good high quality B-complex multi-vitamin, along with vanadium (which almost always comes in a combo with chromium), cod liver oil and evening primrose oil. They state that many hyperglycemic patients are deficient in these nutrients. They do advise lab testing to check for nutritional deficiencies.

Your health plan should serve as your roadmap. Stick to it, and you’ll be more likely to avoid complications like heart disease, blindness, and nerve damage.

See your doctor for regular check-ups.

It is important to find a good balance that helps you manage your glucose levels and avoid potential issues.

Your goal is to stay healthy and to prevent serious complications that can often come with uncontrolled high blood sugar.

Sources

https://www.foundmyfitness.com/episodes/michael-snyder

Alternative Medicine: The Definitive Guide. Goldberg, Burton. Future Medicine Publishing, Inc. Tiburon, CA 1997

Encyclopedia of Natural Medicine. Murray, Michael, ND; Pizzorno, Joseph, ND. Rocklin, CA: Prima Publishing, 1991

https://www.webmd.com/diabetes/news/20020328/pre-diabetes-puts-millions-at-risk

https://www.sciencedirect.com/topics/medicine-and-dentistry/chromium-deficiency

https://pubmed.ncbi.nlm.nih.gov/27834124/

https://www.frontiersin.org/articles/10.3389/fphar.2019.01223/full#B121

https://www.sciencedirect.com/topics/medicine-and-dentistry/cinnamon-extract

https://www.webmd.com/diabetes/supplement-guide-alpha-lipoic-acid