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Home Excercise & Fitness Break the Link Between Inflammation and Diabetes: 7 Anti-Inflammatory Strategies for Blood Sugar Control

Break the Link Between Inflammation and Diabetes: 7 Anti-Inflammatory Strategies for Blood Sugar Control

by Laurie Adams
inflammation and diabetes.

Diabetes is a chronic condition that affects millions globally. This metabolic disorder features high blood sugar levels. Diabetes affects more than blood sugar. It can cause health issues involving your heart, kidneys, eyes, and nerves. One factor associated with diabetes is inflammation. In this article, we’ll explain how inflammation links to diabetes and discuss the causes, symptoms, prognosis, and treatment options for diabetes. We’ll also discuss a beneficial supplement to help you manage your diabetes.

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Break the Link Between Inflammation and Diabetes: 7 Anti-Inflammatory Strategies for Blood Sugar Control is an original (HealthXWire) article.

Understanding diabetes

Diabetes is associated with elevated blood sugar, usually caused by your body’s inability to produce insulin (Type 1) or use it effectively (Type 2). There are also other forms of diabetes, such as gestational diabetes. 

Causes of diabetes: Genetics, lifestyle, weight, and autoimmune function may lead to diabetes. 

Symptoms of diabetes: Frequent thirst and urination, sudden weight loss, fatigue, and blurred vision are all symptoms of diabetes. 

Prognosis: If diabetes is not effectively managed, it can cause serious health issues, such as heart disease, kidney and nerve damage, and vision problems. 

Treatment: Medication, insulin therapy, diet alterations, and exercise can help manage diabetes. Effective management of diabetes includes keeping your blood sugar within a healthy range.

The link between inflammation and diabetes

Inflammation is a protective mechanism that occurs when your body responds to infection or injury. However, chronic inflammation can cause many health issues, like diabetes, because inflammation can impede insulin signaling. This ineffective signaling leads to insulin resistance, typical of Type 2 diabetes. Obesity, unhealthy diet, sedentary lifestyles, stress, and autoimmune reactions can cause chronic inflammation.

Controlling inflammation is critical for diabetes management. Here are seven strategies for managing inflammation and diabetes:

Unhealthy diet.

Tips for managing inflammation and diabetes:

1. The power of a healthy diet

A healthy diet is the foundation for diabetes management. Your food impact directly affects your blood sugar levels. A balanced diet can drastically improve your diabetes journey. 

The components of a healthy diet:

  • Carbohydrate balance: A clear understanding of carbohydrates is critical for people with diabetes. Closely monitoring your carb intake can benefit your blood sugar levels. Choose complex carbs with a low glycemic index, like whole grains, legumes, and vegetables. Counting carbs can also help you adjust insulin or medication accordingly.
  • Portion control: Carefully measuring your portion sizes can help you avoid overeating, which stabilizes your blood sugar levels. Eating smaller meals with less time between them can help keep your blood sugar in check. 
  • Fiber-rich foods: Fiber helps slow your body’s absorption of sugar, allowing you to avoid spikes in your blood sugar. Try including fruits, vegetables, and whole grains in your diet. 
  • Lean proteins: Lean protein helps buffer the impact of carbohydrates. Add lean proteins to your diet, including fish, tofu, and legumes.
  • Healthy fats: Healthy fats may boost your overall health and help manage blood sugar. Some healthy fats are avocados, nuts, seeds, and olive oil.
  • Balanced meals: A healthy balance of carbs, proteins, and fats may help stabilize your blood sugar throughout the day.
  • To avoid inflammation: Certain foods like red meat, refined carbohydrates, fried foods, soda, margarine, shortening, and lard can increase inflammation. Eating these foods sparingly as part of a balanced diet can help you avoid inflammation.

Consider speaking with a registered dietitian or nutritionist to customize a diet plan for managing inflammation and diabetes.

Tips for managing inflammation and diabetes:

2. The role of regular exercise

Exercise is a superpower for fighting the symptoms of inflammation and diabetes. Regular exercise can help control blood sugar and positively impact your diabetes management.

How exercise impacts diabetes: 

  • Improved insulin sensitivity: Physical activity helps improve your body’s use of insulin, helping glucose enter cells and reducing blood sugar.
  • Weight management: Exercise helps manage weight, which is critical for people with diabetes. Reaching a healthy weight may enhance insulin sensitivity and blood sugar management. 
  • Lowers blood sugar: While you exercise and afterward, your muscles burn glucose for energy, which lowers your blood sugar levels. Regular exercise can help stabilize your blood sugar. 
  • Better heart health: Diabetics have an increased risk of heart disease. Exercise improves heart health, lowering blood pressure and cholesterol.
  •  Energy boost: Exercising increases your energy levels, making it easier to stay active.
  • Supporting overall health: Physical activity may improve mental health, including less anxiety and enhanced mood, which can improve your approach to managing diabetes.

Physical activity can also reduce inflammation by reducing TNF alpha proteins, reducing fatty tissue, and triggering anti-inflammatory responses.

Make sure to get at least 150 minutes (about two and a half hours) of moderate aerobic exercise or 75 minutes of intense aerobic activity per week for the most benefits. Always check with your doctor before starting a new fitness regimen.

Exercise is good for health.

Tips for managing inflammation and diabetes:

3. Weight management for diabetes

Weight management is critical for managing diabetes, especially with Type 2 diabetes. Maintaining a healthy weight may help balance blood sugar and help you avoid complications like heart issues and nerve damage.

The impact of weight on diabetes

  • Improved insulin sensitivity: Losing weight can increase your body’s sensitivity to insulin, helping balance blood sugar. 
  • Enhance blood sugar: Dropping those extra pounds may lower your blood sugar, possibly reducing the need for medications or insulin.
  • Risk reduction: A healthy weight may help stave off complications related to diabetes, such as heart disease, kidney issues, and neuropathy. 

Effective weight management strategies:

  • Balanced diet: Eating a balanced diet helps manage calorie intake while delivering essential nutrients. Portion control, mindful eating, and nutrient-dense foods can help manage weight. 
  • Regular exercise: Physical activity may help manage weight by combating insulin resistance. 
  • Lifestyle changes: Small changes like taking the stairs instead of the elevator, walking more, and avoiding a sedentary lifestyle can help you lose weight.

Tips for managing inflammation and diabetes:

4. Stress reduction

Physical and emotional stress can drive blood sugar levels. Chronic stress causes your body to excrete hormones like cortisol, which can impede insulin sensitivity, making stress management crucial for diabetes care. 

The connection between stress and blood sugar 

  • Glucose release: Stress hormones can trigger your liver to release extra glucose into your bloodstream, which elevates blood sugar levels.
  • Increased cravings: Stress can bring on unhealthy eating and cause you to crave sugary, high-calorie foods, which can impede healthy blood sugar. 
  • Reduced physical activity: When you’re stressed, you don’t always feel like working out, making it harder to maintain a healthy lifestyle

Effective stress-reduction techniques: 

  • Mindfulness and meditation: Mindful practices encourage relaxation, reducing stress responses. These practices are especially beneficial with emotional stress. 
  • Physical activity: Exercise can help reduce stress by releasing endorphins, natural stress relievers.
  • Yoga: Yoga’s combination of breathing, posing, and meditation makes it excellent for managing stress and increasing flexibility.
  • Deep breathing relaxes your nervous system, reducing stress levels. 
  • Support systems: Connecting with your friends, family, or support groups can allow you to share experiences and coping strategies.
A lady having a cup of tea.

Tips for managing inflammation and diabetes:

5. Harnessing the power of omega-3 fatty acids

Omega-3s are essential fats renowned for various health benefits, including supporting blood sugar control. You can get these polyunsaturated fats through food or supplementation. There’s extensive research regarding omega-3s and diabetes management. Omega-3s can reduce insulin sensitivity, reduce inflammation, boost heart health, and stabilize blood sugar. Some sources that include omega-3s are fatty fish (with DHA and EPA), flaxseeds, walnuts, chia seeds (with ALA), and supplementation.

Tips for managing inflammation and diabetes:

6. The role of antioxidants

Antioxidants are integral to diabetes management. These nutrients fight oxidative stress from free radicals. In diabetes, oxidative stress can cause complications with your heart and nerves. 

Antioxidants like vitamins C and E, selenium, and beta-carotene can guard against oxidative damage, improving blood sugar regulation and overall wellness. You can find antioxidants in fruits, vegetables, nuts, and whole grains.

The potential of astaxanthin in managing inflammation and diabetes

Astaxanthin is a carotenoid pigment in microalgae, salmon, trout, and krill. This potent compound is known for its antioxidant benefits and ability to ward off inflammation. Early studies suggest astaxanthin may help with diabetes in the following ways:

  • Anti-inflammatory: Astaxanthin may help reduce inflammation, improving insulin sensitivity.
  • Antioxidant protection: Antioxidants found in astaxanthin protect your cells from oxidative damage linked to diabetes complications.
  • Blood sugar regulation: Some studies claim astaxanthin may help control blood sugar. 
  • Heart health: Astaxanthin’s antioxidants may boost cardiovascular health, especially for people with diabetes at risk for heart disease. 

Tips for managing inflammation and diabetes:

7. Complementary approaches with supplements 

In the world of complementary approaches to managing diabetes, supplements like myPEAK Wellness with astaxanthin have gained popularity for their potential benefits. myPEAK Wellness is a comprehensive supplement with promising support for inflammation and diabetes. 

myPEAK Wellness contains essential nutrients like ElevATP and ancient peat extract. This formula promotes various facets of well-being, from strength and immunity to mood and stress reduction. MyPEAK should not substitute conventional treatments, but it makes an excellent adjunct therapy for managing inflammation and diabetes.

myPEAK Wellness contains astaxanthin, which has been shown to help reduce inflammation, enhance insulin sensitivity, and promote blood sugar control. While research is still underway, astaxanthin has some promising benefits to help you manage your diabetes. 

Always consult your doctor before adding new supplements to your diabetes management regimen. Healthcare providers can help you customize a plan for managing your diabetes based on your specific needs.

Back bone pain.

Managing diabetes is all about balance.

While supplements can help alleviate some symptoms associated with inflammation and diabetes, they are not meant to replace a doctor’s care or a comprehensive approach to overall health. It’s still crucial that you monitor what you eat. You cannot eat sugar foods and expect your supplement to eliminate the problem. Avoiding overindulgence in sugars and carbohydrates will help you avoid elevated blood sugar levels.

In addition to a healthy diet, a balanced lifestyle with minimal stress can help you avoid those nasty blood sugar spikes. When choosing a supplement, look for one that manages inflammation and diabetes to help you avoid further diabetes-related complications. Add an antioxidant, anti-inflammatory supplement to your regimen and watch it increase your vitality and help control your blood sugar levels as part of a balanced routine.

For further reading:

National Library of Medicine: The Role of Inflammation in Diabetes: Current Concepts and Future Perspectives

American Diabetes Association: What superstar foods are good for diabetes?

American Diabetes Association: Understanding carbs

National Institute of Diabetes and Digestive and Kidney Diseases: Food Portions: Choosing Just Enough for You

National Library of Medicine: Inflammatory Regulation in Diabetes and Metabolic Dysfunction

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.

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