The #1 Habit to Start for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD
If you've recently been diagnosed with prediabetes or diabetes, you may be eager to learn how to improve your blood sugar levels. And even if you don't have a diabetes diagnosis, it's never too soon to start making lifestyle changes to help keep your blood sugar levels in the normal range. When it comes to managing blood sugar levels, eating fewer carbohydrates might be your first thought. And while carbs—and diet in general—are a key puzzle piece, other lifestyle factors also play an important role.
One easy habit to adopt is taking a short walk after you eat. Research shows that walking for as little as two to five minutes after a meal can work wonders for improving blood sugar levels. We spoke with dietitians to better understand why going for a short walk is so effective and asked them about other strategies for keeping your blood sugar levels steady.
Being physically active is a great way to support healthy blood sugar levels. For one, it improves insulin sensitivity. Insulin is the hormone that moves sugar from your blood to your cells. Physical activity helps your cells respond better to insulin so it can move sugar out of your blood more effectively, resulting in lower blood sugar levels. Another benefit? Because your muscles need glucose—aka sugar—for energy, engaging big muscles through physical activity causes muscle cells to take in sugar from your blood, even if insulin isn't available.
Raksha Shah, M.A., RDN, a dietitian and founder of WisebiteNutrition.com, refers to this as a 'sugar sweep.' 'This natural 'sugar sweep' helps reduce post-meal blood sugar spikes and improves how well your body uses insulin. Instead of storing sugar, your body burns it for energy—keeping glucose from hanging around in your blood,' she says.
Unsure of where to start? Walking for just a few minutes after a meal can help! 'A simple 10-minute walk after meals benefits blood sugar, insulin sensitivity and long-term metabolic health. Science backs this up!' says Bess Berger, RDN, a dietitian at Nutrition by Bess, a women's health center in New Jersey. Research shows that going for a gentle walk can help lower your risk of developing type 2 diabetes, especially if you're mostly sedentary. That's right. You don't have to spend an hour a day at the gym to reap the benefits of physical activity.
One review found that taking two- to five-minute light-intensity walking breaks throughout the day significantly lowered glucose and insulin levels after meals. What's more, these short walking breaks added up to an average of 28 minutes of low-intensity activity per day—a meaningful increase in physical activity.
If you tend to spend most of your day sitting, it can be challenging to find the motivation to exercise. But remember, you don't have to go from 0 to 100 overnight. In fact, doing so could lead to burnout. Instead, gradually increase your activity level to help you stay motivated and prevent injury.
So what does this look like in practice? Instead of carving out time for an hour-long gym sesh, brainstorm ways to add a few short movement breaks to your day. Here are some suggestions:
Get a walking pad for under your desk.
Set up reminders in your calendar that encourage you to get outside for a couple of minutes throughout the day.
Invest in cold weather gear so you can get outside, regardless of the temps.
Schedule regular walks with a friend for accountability.
Add a few stretches to your morning or nighttime routine.
Play your favorite song and take a midday dance break.
It's all about getting your big muscle groups activated. If a walk isn't for you—say, if it's too cold where you live—Shah encourages simple tasks, like vacuuming or even pacing while you talk on the phone. 'The secret sauce is consistency and avoiding long stretches of sitting,' she says.
There are a bunch of other ways to manage your blood sugar levels in addition to physical activity. Here are some expert-recommended strategies:
Eat a Balanced Diet. 'Aim for half your plate to be colorful, fiber-rich veggies, a quarter lean or plant-based proteins, and a quarter quality carbs (think whole grains or legumes),' says Shah. Add some healthy fats from foods like avocado, nuts or olive oil, and you have a well-balanced plate that can help prevent blood sugar spikes and promote overall well-being.
Prioritize Quality Sleep. Studies show that getting low-quality, inadequate sleep can lead to higher blood sugar levels after breakfast the next morning. Establishing a regular sleep routine and finding ways to wind down at night can help you get some better zzz's.
Manage Stress. 'Chronic stress pushes cortisol [levels] up, which can send blood sugar on a roller-coaster,' says Shah. Try taking time to rest, meditate, do yoga or talk with a loved one. Physical activity can also help!
Related: 12 Healthy Ways to Lower Your Blood Sugar
Physical activity helps move sugar out of your blood and into your cells, resulting in lower blood sugar levels. And the good news is, you don't have to overhaul your workout routine overnight. If you spend most of the day sitting, taking just a few two-minute walking breaks throughout the day can make a big difference. Walking isn't your thing? No problem! Try dancing to your favorite song, tending your garden or stretching while watching TV. Anything that gets your big muscles activated will do the trick!
Read the original article on EATINGWELL
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
5 days ago
- Yahoo
The #1 Dairy Product to Lower Inflammation, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDYogurt is one of the best dairy products for lowering inflammation. Probiotics in yogurt support gut health, which helps reduce inflammation. Managing stress, eating a healthy diet and exercising regularly help reduce isn't always a bad thing. When we get injured or have an infection, acute inflammation helps our bodies heal and fight off foreign invaders, like viruses. However, problems arise when inflammation is present over a long period of time and starts attacking healthy tissue. This is known as chronic inflammation, and it's been linked with a host of negative health outcomes, including increasing the risk of chronic diseases. One of the best ways to combat chronic inflammation is by filling your diet with anti-inflammatory foods, including yogurt. Yogurt is a fermented dairy product that typically contains probiotics—beneficial bacteria for gut health—and is one of the best dairy products for lowering chronic inflammation. We spoke with three registered dietitians to better understand yogurt's anti-inflammatory benefits. While research is ongoing, one study found that adults who regularly consumed yogurt had lower levels of inflammatory markers, like interleukin-6 and C-reactive protein, compared to those who rarely ate yogurt., Although the exact reasons behind yogurt's anti-inflammatory effects are likely complex and multifactorial, here are a few factors that may contribute to its benefits. When it comes to optimal health, the diversity of gut bacteria counts, explains Kim Kulp, RDN. It's estimated that at least 70% of your immune system is found in your gut, making gut health critical for a healthy immune system. And the best way to support gut health is by fostering a diverse microbiome by incorporating probiotic-rich foods in your diet. Probiotics are beneficial gut bacteria that are found in a variety of fermented foods, including yogurt. In addition to promoting digestive health, Liz McMahon, MPH, RD, CNSC, LDN says that probiotics have been shown to help reduce inflammation, both in and outside of the gut. Another way yogurt may help reduce inflammation is by protecting your gut lining. The lining of your gut is like a defensive wall for your body—it creates a barrier that makes it harder for harmful substances to enter the body, which would otherwise trigger an inflammatory response. Probiotics play a major role in the health of your gut lining, with certain strains being particularly important. For example, certain Lactobacillus strains have been shown to boost the production of barrier-related mucus and proteins., Probiotics also produce anti-inflammatory compounds called short-chain fatty acids. A byproduct of prebiotic fiber being fermented by gut bacteria, short-chain fatty acids are the main source of energy for the cells lining your colon, including those that maintain the integrity of your gut lining., In addition to protecting against inflammation in the gut, studies suggest that short-chain fatty acids may help reduce chronic inflammation throughout the body. Regular yogurt consumption has also been linked with benefits for metabolic health and chronic inflammation thanks to its potential role in improving insulin sensitivity, notes Megan Huff, RDN., One potential reason for this is the production of short-chain fatty acids by beneficial bacteria, like those found in yogurt. Studies show that short-chain fatty acids help regulate blood sugar levels and may improve insulin resistance in people with type 2 diabetes. When it comes to reducing inflammation, it's important to address multiple lifestyle factors. Here are some key strategies for lowering or preventing against chronic inflammation: Manage Stress: It may not come as a surprise, but stress is a major contributor to chronic inflammation. While it's impossible to avoid feeling stressed, finding ways to manage it can go a long way in keeping your body healthy long-term. Yoga, meditation, going for a walk or dancing to your favorite songs are all easy ways to help lower cortisol levels. Get Moving: Physical activity isn't just important for your weight or muscle mass—it also plays a significant role in reducing inflammation. Whether it's going to the gym or finding an activity you enjoy doing outside, the key is finding ways to move your body consistently each day. Follow an Anti-Inflammatory Diet: Yogurt is just one of many foods with anti-inflammatory benefits. Kulp explains that fruits, vegetables, whole grains, nuts, seeds and legumes are loaded with fiber, antioxidants and other plant compounds—all of which may help lower inflammation and protect against chronic diseases. In addition to eating more plants, an anti-inflammatory diet involves eating foods rich in omega-3 fatty acids, like fatty fish, and limiting your intake of ultra-processed foods, especially processed meats and excessive added sugars. If you're looking to help lower chronic inflammation, yogurt deserves a spot on your plate—or bowl—thanks to its probiotic content, which helps support gut health and lower inflammation. This fermented dairy food may also help improve insulin sensitivity, further supporting metabolic health. For optimal benefits, choose yogurts that contain live active cultures and have less than 4 grams of added sugar per serving. Or, better yet, buy unflavored yogurt and add fruit for natural sweetness and a boost of fiber. Read the original article on EATINGWELL
Yahoo
02-06-2025
- Yahoo
6 Warning Signs of a Nutrient Deficiency, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDCracks in mouth corners, tingling hands or spoon-shaped nails may signal nutrient gaps. Fatigue and slow-healing wounds often stem from deficiencies in vitamins and minerals. Poor diet, absorption issues and restrictive eating increase the risk of nutrient you ever noticed a cut that just wouldn't heal, or nails that keep breaking, no matter what you do? These small issues may seem harmless, but they could be your body's way of alerting you to a nutrient deficiency. To function well and feel your best, your body needs enough calories and a steady supply of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals). Even in populations where food is abundant, micronutrient deficiencies are surprisingly common. Over 45% of the U.S. population gets inadequate amounts of vitamins A, C, D or E, and many fall short on other essential vitamins and minerals, too.1 If you follow a restrictive diet, struggle with a lack of appetite, have a health condition that affects absorption or have limited access to certain foods, there's a chance that you're falling short of meeting your nutrient needs. Here are some subtle—and not-so-subtle—ways your body may be alerting you to a nutrient deficiency: If you've ever had cracked, red and sore skin in the corners of your mouth, you've experienced what's known as angular cheilitis. While it can be the result of a yeast infection, another potential culprit is a nutrient deficiency. In fact, it's estimated that 25% of cases are due to inadequate intake of vitamin B12, folate, riboflavin, iron and/or zinc. 'These nutrients support skin integrity and tissue healing. A deficiency can cause painful cracks or sores at the corners of the mouth due to weakened skin and reduced immune defense,' says Raksha Shah, MA RDN. Peripheral neuropathy—signaled by a 'pins and needles' feeling or numbness in your hands or feet—may be a sign that you're not getting enough B vitamins, says Shah. Specifically, low levels of B6, B12, thiamin, riboflavin and/or folate can lead to peripheral neuropathy. While anyone can be deficient in B vitamins, bariatric surgery and following a vegan or vegetarian diet are among the most common causes. The shape of your nails can also be a key indicator of missing nutrients in your diet. Healthy nails have a slight dome shape from the cuticle to the center, whereas spoon-shaped nails—higher by the cuticle and indented in the center—are a sign of iron deficiency anemia. When you have inadequate iron intake, the body diverts its limited iron supplies to essential, life-saving roles, which don't include strengthening your nails. 'The nail matrix (where nail growth starts) is highly vascularized and requires a steady supply of oxygen. When oxygen is low, it impairs keratin production, weakening the nail structure,' says Andrea Ballenthin MS, CNS, LDN. B vitamins and iron support red blood cell formation, which is responsible for transporting oxygen to every part of your body—including your taste buds. 'A deficiency can cause glossitis, or inflammation of the tongue, which makes it appear red, swollen or smooth due to the loss of papillae (taste buds),' says Shah. While glossitis may be a sign you're deficient in a number of B vitamins or iron, vitamin B12 is the most common culprit. In one study, 68% of people with glossitis had a B12 deficiency, while 21% had low iron levels. Glossitis is typically quick and easy to fix with vitamin supplementation, as papillae have just a 10-day lifespan. While feeling tired can be caused by late nights and disrupted sleep, ongoing fatigue, extreme tiredness and brain fog that doesn't improve with rest may be due to a nutritional deficiency. B vitamins, vitamin C, magnesium, zinc and iron all play essential roles in energy production, carrying oxygen throughout the body and combating oxidative stress. When your body doesn't have enough of these nutrients, it may struggle to produce enough energy at a cellular level or to deliver enough oxygen to your muscles, leaving you feeling physically and mentally drained. If you find that small cuts, scrapes or burns are taking longer to heal than they should, you may be short on essential nutrients for skin health. 'Non-healing wounds may result from deficiencies in magnesium, copper, zinc, iron and vitamins C and D,' says Jessica (Clancy) Strawn, MA, RDN. Wound healing is a complex process, and each nutrient is involved in a specific stage. B vitamins, zinc and iron support cell growth and tissue repair during the proliferative phase, while vitamin C and zinc are essential for collagen production, which is needed to rebuild and close the wound. Here are some of the most common causes of nutrient deficiencies: Poor diet: Whether due to picky eating, illness, dental conditions, poor appetite or limited food access, not eating a varied diet—or not eating large enough quantities of healthy foods—can make it hard to get all the nutrients your body needs to function at its best. Digestive Conditions: Some digestive conditions can affect your ability to digest or absorb various nutrients. 'For example, someone with irritable bowel disease may be deficient in fat-soluble vitamins (vitamins A, D, E and K) because these vitamins are absorbed in the gut. If your gut is inflamed, then the body is unable to absorb these vitamins efficiently,' says Maura Fowler, MPH, RDN. In other words, even if you're eating all the right foods, your body may not be able to absorb and use them. Restrictive Diets: Not eating enough calories, restricting food groups and or severely limiting macronutrients (like fats or carbs) greatly increase your risk of a nutrient deficiency. Older age: As we age, the body becomes less efficient at absorbing various nutrients, including calcium, vitamin D and vitamin B12. Overconsumption of Nutrients: 'Too much of one nutrient, usually from supplementation, [may] lead to a decrease in another, furthering deficiencies and imbalances,' says Stephanie Darby, RD. For example, too much phosphorus or iron can limit zinc absorption, and too much zinc can lead to a copper deficiency. Paying attention to unexplained symptoms like fatigue, cuts that won't heal, brittle nails, a sore mouth or tingly hands and feet can cue you in to potential gaps in your diet or issues with nutrient absorption. If you notice any of these signs, be sure to talk with a healthcare professional, such as a doctor or registered dietitian. They can order bloodwork to test for nutrient deficiencies and offer personalized recommendations on diet and supplements. Read the original article on EATINGWELL
Yahoo
02-06-2025
- Yahoo
8 Signs You Should See a Cardiologist, According to Doctors
Reviewed by Dietitian Kelli McGrane, M.S., RDHeart disease is the leading cause of death in the United States. Swelling, unexplained fatigue and chest pain are signs that you should see a cardiologist. Regular check-ups with a healthcare professional are key for catching hidden or less obvious disease affects roughly 127.9 million Americans over the age of 20, making it the leading cause of death in the United States. Fortunately, thanks to ongoing research, it's becoming easier to prevent, detect and treat heart disease sooner. However, signs of heart disease aren't always obvious. We spoke with six doctors to better understand eight signs that may indicate a problem and are worth talking to a cardiologist about. 'This is likely the most infamous sign of a heart issue. Chest pain may be described as pressure, tightness, heaviness or burning, and it can spread to the arm, neck, jaw or back. Not all chest pain is cardiac-related, but ignoring it can be dangerous,' says Blen Tesfu, MD. 'Sometimes it is important to see a cardiologist sooner [rather] than later. Some symptoms, such as chest pain, could represent a serious heart issue that requires urgent or even emergency care. Evaluating potential heart problems can prevent them from getting worse and maybe even save your life,' adds Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. 'If you feel you are short of breath doing regular activities like walking up stairs, carrying groceries or lying down, it could be more than being out of shape,' Tesfu explains. While being short of breath after physical activity isn't abnormal, if you notice a sudden change that doesn't improve over time, it's best to play it safe and talk with a healthcare professional. Tesfu adds, 'Shortness of breath may be a sign that not enough blood is flowing out of the heart, which can be a sign of congestive heart failure or valve disease. A cardiologist can check how well your heart is working and determine if there's an underlying cardiovascular problem that should be addressed.' 'Some other less common signs of heart disease include feelings of rapid heartbeat and dizziness. If someone has feelings of rapid heartbeat (also referred to as palpitations), especially during exertion, this may also indicate significant underlying heart disease,' says Sheharyar Ali, MD, an interventional cardiologist. 'While occasional palpitations are typically benign, experiencing them at high frequency or for a longer duration could be a sign of arrhythmias, [which are] irregular heart rhythms that could raise your risk of stroke or cardiac arrest if not addressed,' adds Tesfu. Chen highlights swelling of the feet or legs as another potential sign of heart disease. When your heart isn't working as well as it should, it can't pump blood efficiently and causes a backup of blood in your lower extremities, such as your calves or ankles. This can cause fluid to leak into surrounding tissues and result in a type of swelling known as edema. Temporary swelling in your lower legs is fairly common and typically harmless. Hot weather, injury, high sodium intake, certain medications, pregnancy and sitting for long periods (like when taking a long flight) can cause extra fluid to pool in your feet or legs. On the other hand, swelling in both legs (bilateral swelling) that does not subside after a few days—especially when accompanied by other symptoms, such as shortness of breath, rapid heartbeat or fatigue—are signs that should be evaluated by a healthcare professional. High blood pressure is a major risk factor for heart disease. It occurs when the force of blood pressing against your artery walls is consistently too high, making your heart work harder than it should. Over time, this added strain can weaken your heart and blood vessels and increase your risk of heart failure. 'High blood pressure does not always show symptoms, but over time it can quietly do damage and raise your chances of serious heart problems,' explains Michael Ross MacDonald, MD, senior cardiologist at The Harley Street Heart and Vascular Centre. 'Individuals with high blood pressure, diabetes or high cholesterol also have a greater risk of developing heart disease and should be evaluated by a cardiologist,' adds Sergiu Darabant, MD, cardiologist at Miami Cardiac & Vascular Institute. It's recommended that healthy adults have their blood pressure checked at least once a year, typically during their annual physical. You can also check your blood pressure using an at-home monitor or at your local pharmacy, though it's important to note that these methods may not be as accurate as having your levels tested by a trained healthcare professional. Unexplained lightheadedness, dizziness or ongoing fatigue may also be signs of heart issues. 'This dizziness happens due to the inability of the heart to increase blood supply to the brain during exertion due to severe underlying blockages in the heart arteries,' says Ali. 'Brain fog or trouble concentrating is another one. People often assume it's stress or poor sleep, and many times, that's exactly what it is. But if it comes with low blood pressure, dizziness or fatigue, I might look into whether the heart's pumping efficiently enough to keep the brain properly supplied with oxygen,' adds Asim Cheema, MD, a cardiology specialist at Your Doctors Online. It's not uncommon for individuals to experience multiple health conditions, known as comorbidities. Having comorbidities can increase a person's risk of developing other major health issues, such as heart disease. 'Individuals with high blood pressure, diabetes or high cholesterol also have a greater risk of developing heart disease and should be evaluated by a cardiologist,' explains Darabant. Health issues that increase your risk of heart disease include kidney disease, sleep apnea, chronic obstructive pulmonary disease (COPD), atrial fibrillation (irregular heartbeat), peripheral artery disease and overweight or obesity. Having a family history of heart disease is another major risk factor for developing the condition and a good reason to book an appointment with a preventive cardiologist. 'If heart disease runs in your family, it is worth being extra cautious, even if you feel fine right now,' says MacDonald. Darabant agrees, adding, 'A family history of heart disease is another important reason since inherited risks can play a major role in future problems and can strongly influence heart health.' He also emphasizes the importance of prevention through a healthy lifestyle. 'Unhealthy habits like smoking, being overweight or not exercising regularly add to the risk and make early cardiovascular intervention even more important,' he says. Of course, regular check-ups are also a smart way to stay on top of your health. If you are experiencing any of the symptoms listed above, it's best to schedule an appointment with a healthcare professional, ideally a cardiologist. 'In cardiology, we're trained to look for patterns—not just dramatic symptoms, but the quiet ones that often get overlooked. The tricky part is that a lot of these signs could point to something heart-related—or they could be from something else entirely. That's why context matters so much,' says Cheema. To help prevent or catch heart disease early, it's critical to schedule regular check-ups with a healthcare professional, such as a cardiologist or primary care physician. Heart concerns should always be taken seriously and discussed with a healthcare professional. While people associate heart disease with obvious symptoms, like sudden, sharp chest pain, it can also present in more subtle and even silent ways. Tesfu urges, 'If you are experiencing any of the above symptoms—or even if you are just at high risk because of age, lifestyle or family history—a visit to a cardiologist can be a life-saving move.' Read the original article on EATINGWELL
