Expert recommends six 'life-changing' drinks to have before bed
According to the expert, the beverages can significantly enhance overall health and help regulate blood sugar levels
A health specialist has revealed six beverages you can consume before bedtime that may offer 'transformative' advantages. In a video titled: "Drink this before bed - it could change your life", Dr Eric Berg, DC, detailed how one of his suggested nighttime drinks could significantly aid in managing diabetes, prediabetes, and insulin resistance.
Dr Berg is a chiropractor and expert in ketogenic diets, focusing on nutrition, intermittent fasting, and dietary practices. He frequently shares educational content on his social media platforms, boasting over 13 million subscribers on his YouTube channel. He leads Dr Berg Nutritionals and has authored several best-selling books.
Regarding the drinks, he said: "These nighttime beverages for diabetics promote stable blood sugar levels during sleep, helping to avert potential blood sugar complications. They also enhance sleep quality by mitigating issues such as waking up at night and frequent urination. Consider trying these nighttime drinks for improved sleep tonight." For further details, visit the NHS website.
Why is keeping blood sugar under control important?
Dr Berg explained that overnight, blood glucose levels typically drop, which triggers an increase in cortisol, subsequently raising blood sugar. He said: "Blood sugar often decreases at night, increasing cortisol, which increases blood sugar levels. Poor sleep can also cause blood sugar issues, and frequent urination at night can contribute to this problem."
Elevated blood sugar, or hyperglycemia, poses significant health risks by damaging blood vessels and nerves, potentially leading to severe complications such as type 2 diabetes, heart disease, stroke, blindness, kidney problems, and nerve damage. Prolonged high blood sugar can also heighten the risk of infections and may result in critical conditions like diabetic ketoacidosis.
Maintaining stable blood sugar levels is crucial for overall health, particularly for individuals with type 2 diabetes or those at risk. The brain relies on glucose for energy, and fluctuations in blood sugar can negatively impact cognitive abilities, potentially leading to memory problems, mood swings, and an increased risk of Alzheimer's disease.
By effectively managing blood sugar, people can enhance their energy levels, focus, sleep quality, and emotional health, ultimately improving their quality of life. For those predisposed to type 2 diabetes, implementing lifestyle changes to control blood sugar can significantly reduce their risk of developing the disease. Research shows that proactive blood sugar management can create a lasting protective effect in the body, helping to prevent complications even if blood sugar levels rise in the future.
Type 2 diabetes is a long-term condition characterised by the body's insufficient insulin production or ineffective use of insulin, resulting in elevated blood sugar levels. This condition, referred to as insulin resistance, prevents glucose from being utilised by cells for energy, causing it to build up in the bloodstream.
Here are the evening beverages he claims can help maintain stable blood sugar levels overnight. "Try these drinks to support healthy blood sugar levels and improve sleep," he added.
1. Apple cider vinegar with cinnamon
Dr Berg said: "Add one to two tablespoons of apple cider vinegar with a pinch of cinnamon to a glass of water for the perfect blood sugar-balancing drink." Research indicates that apple cider vinegar (ACV) and cinnamon could aid in better blood sugar management. Consuming ACV prior to meals might help lessen spikes in blood sugar after eating. Additionally, cinnamon has been found to enhance insulin sensitivity and decrease fasting blood sugar levels possibly.
Although it's not a 'miracle cure,' certain studies, such as a 2021 meta-analysis, indicate that ACV may help lower fasting blood glucose and HbA1c levels (which reflect long-term blood sugar management) in individuals with type 2 diabetes. A separate study suggested that cinnamon may help prevent postprandial blood glucose.
The results of using ACV and cinnamon can differ for each individual. Remember, ACV and cinnamon should not replace any prescribed medications for diabetes or other health concerns. While they are usually safe, some individuals might face side effects such as stomach discomfort or potential interactions with their medications. ACV should be diluted before consumption, preferably with a tall glass of water. Its high acidity can damage teeth enamel and irritate the oesophagus.
2. Chamomile tea
"Chamomile tea lowers cortisol and stabilises blood sugar by directly supporting the cells in the pancreas", the health expert said. Research also shows that chamomile tea might assist in better blood sugar management for individuals with type 2 diabetes.
Various studies indicate that consuming chamomile tea can reduce blood glucose levels, enhance HbA1c readings, and improve overall glycaemic control. A study by the National Institutes of Health (NIH) found that chamomile tea can help optimise blood sugar control and may protect against oxidative stress.
Chamomile tea is not a substitute for your prescribed diabetes medications. Always check with your healthcare provider before incorporating chamomile tea into your routine, particularly if you have existing health issues or are on medication. If you have diabetes, remember to skip the sugar or honey when sweetening your tea.
3. Golden milk
Dr Berg recommends combining turmeric and ginger with milk to make a "delicious" blood sugar-balancing latte known as golden milk. This drink, especially with ingredients like turmeric, ginger, and cinnamon, can be great for managing blood sugar levels.
The ingredients may help lower fasting blood sugar and enhance insulin sensitivity. Additionally, cinnamon is known to reduce fasting blood sugar and improve insulin resistance.
Golden milk is most effective at lowering blood sugar when it's unsweetened, since added sugars can diminish these advantages. Although the results are encouraging, further human clinical trials are necessary to gain a complete understanding of how curcumin and turmeric influence blood sugar management.
4. Aloe vera juice
"Aloe vera is known to help with digestion and ulcers and can be applied topically to wounds, but it also potently affects the cells that make insulin", Dr Berg said. Indeed, there is some evidence indicating that aloe vera juice could potentially aid in regulating blood sugar levels for individuals with diabetes or prediabetes.
Certain studies suggest it may boost insulin sensitivity and assist in managing blood glucose. However, the findings are not definitive, and further research is required to validate these advantages.
Aloe vera juice has also been linked to other health benefits, such as:
Lowering blood lipids (fats): Some studies suggest it may help reduce cholesterol and triglycerides.
Improved wound healing: Aloe vera may help reduce swelling and promote faster healing of wounds, which are common complications of diabetes.
While aloe vera juice can be beneficial, some might encounter side effects like diarrhoea, nausea, or stomach discomfort. It's essential to select aloe vera juice from trusted brands and confirm that it contains no harmful chemicals.
5. Berberine tea
"This herb is close in effectiveness to Metformin, just without the side effects," Dr Berg claims. A systematic review from 2021 provides compelling evidence that berberine can be an effective supportive treatment for managing type 2 diabetes. The study indicates that berberine may enhance insulin resistance by reducing body mass index (BMI) and lowering fasting blood insulin levels.
Research studies have noted some side effects of berberine, mainly gastrointestinal issues like nausea, stomach pain, bloating, constipation, or diarrhoea. Additionally, berberine might interact with certain medications.
6. Electrolyte drinks (without sugar)
The expert says potassium and magnesium are vital for healthy blood sugar levels. He added: "Magnesium can significantly decrease cortisol, while potassium can reduce blood sugar and is essential for glucose storage in the liver and the muscles. Most people are not getting enough potassium."
Seek out brands clearly labelled as sugar-free or low in sugar, and check that they don't have high levels of artificial sweeteners. Think about getting your electrolytes from natural sources such as fruits, vegetables, and coconut water, which are not only hydrating but also packed with other nutrients.
You can also use electrolyte powders mixed with water for a simple way to boost your electrolyte intake without the sugar and artificial additives found in many beverages. Staying hydrated is essential, especially for those with diabetes, and plain water is always a great choice. You might enjoy adding a splash of lemon or a slice of cucumber for a refreshing taste without any sugar.
How can I manage my blood sugar levels?
Monitoring your blood sugar levels with a glucose meter or continuous glucose monitor (CGM) can assist you in recognising trends and patterns.
It's beneficial to focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins, while reducing your intake of refined carbs and sugary beverages.
Engaging in regular exercise can also help lower blood sugar levels and enhance insulin sensitivity.
If your doctor has prescribed diabetes medications, be sure to take them as instructed.
Managing stress is crucial, as it can adversely affect blood sugar levels, so finding healthy coping mechanisms is essential.
Additionally, scheduling regular appointments with your doctor, endocrinologist, or certified diabetes educator can aid in creating a tailored plan for effectively managing your blood sugar.
Are there any key points to bear in mind?
Before attempting natural remedies or altering your health routine or diet, it's essential to consult a doctor and undergo a medical examination, diagnosis, and recommendation, especially if you have conditions like diabetes or other health concerns. Always direct any queries about a medical condition to a physician or another competent health provider. None of the beverages mentioned should be used as substitutes for prescribed diabetes medications.
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