sea vegetables.
- Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell pepper).
- Avoid refined foods, such as white breads, pastas, and sugar, unless you need them for an immediate blood sugar increase.
- Soluble fiber, such as flaxseed and pure oat bran, can slow the rate at which dietary sugars enter the blood and help regulate blood sugars throughout the day. Consume 1 to 3 tsp. of either of these fiber sources before meals with a full glass of water. Talk to your doctor first if you have a history of digestive disorders.
- Some doctors may suggest a high protein diet, although evidence is mixed on the benefits. A "Zone"-style diet combines proteins, fats, and carbohydrates in a 30/30/40 ratio and can be very helpful in maintaining stable blood sugar throughout the day. Eat lean meats, preferably those that do not contain hormones or antibiotics. Cold-water fish or beans can also be used for protein. Limit the intake of processed meats, such as fast foods and lunch meats.
- Use healthy cooking oils, such as olive oil or coconut oil.
- Reduce or eliminate trans fatty acids, found in commercially-baked goods, such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
- Avoid alcohol and tobacco. Lower caffeine intake, as caffeine impacts several conditions and medications.
- Exercise, if possible, 30 minutes daily, 5 days a week. Light exercise may be advisable at first until you learn to control your blood sugar and manage your diet to tolerate higher intensity exercise.
You may address nutritional deficiencies with the following supplements:
- A daily multivitamin. Containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals, such as magnesium, calcium, zinc, and selenium.
- Omega-3 fatty acids, such as fish oil. To help reduce inflammation and help with immunity. Omega-3 fatty acids can have a blood-thinning effect. If you take blood-thinning medications, speak to your doctor before taking omega-3 fatty acids.
- Vitamin C. As an antioxidant and for immune support.
- Alpha-lipoic acid. For antioxidant support. Alpha-lipoic acid can potentially interact with certain chemotherapy medicines.
- Magnesium, for nutrient support. If you are taking blood pressure medication or other heart medication, speak to your doctor before taking magnesium. Magnesium can interfere with certain medications, including some antibiotics and biphosphate medication.
- Chromium. For blood sugar regulation. If you have liver or kidney issues, or a history of psychiatric issues, talk to your doctor before starting chromium supplements.
- Probiotic supplement (containing Lactobacillus acidophilus). When needed for maintenance of gastrointestinal and immune health. If you are immune compromised, or on immunosuppressive drugs, speak to your doctor before taking probiotics. Some acidophilus products may need refrigeration -- read labels carefully.
Herbs are a way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to diagnose your problem before starting any treatment. You may use herbs as dried extracts (capsules, powders, or teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). People with a history of alcoholism should not take tinctures. Unless otherwise indicated, make teas with 1 tsp. herb per cup of hot water. Steep covered 5 to 10 minutes for leaf or flowers, and 10 to 20 minutes for roots. Drink 2 to 4 cups per day. You may use tinctures singly or in combination as noted. If you are pregnant or nursing, talk to your doctor before using any herbal products.
- Green tea (Camellia sinensis). For antioxidant effects. You may also prepare teas from the leaf of this herb. Caffeine-free products are available and preferable.
- Holy basil (Ocimum sanctum). For stress balance. You can also prepare teas from the plant. Holy basil may slow blood clotting and therefore increase the effect of blood-thinning medicines, such as warfarin (C