Bal­ance your blood su­gar to Boost your health!

Max­i­miz­ing your abil­ity to use su­gar-con­trol­ling in­sulin slows ag­ing of your body cells—cut­ting your Type 2 di­a­betes risk 67%, and your risk of can­cer, heart dis­ease and even de­men­tia as much as 33%! The keys:

Woman's World - - Your Good Health - — Brenda Kearns

✓ Strength­en­ing your pan­creas with legumes

If your pan­creas of­ten re­leases more in­sulin than you ac­tu­ally need, your cells will start ig­nor­ing it— and that’s when in­sulin re­sis­tance flares up. To pre­vent the prob­lem, aim to eat 1/2 cup of legumes, such as peas, chick­peas, black beans or lentils, ev­ery day. Legumes pack lots of cop­per, man­ganese and other min­er­als that help your pan­creas tightly con­trol its in­sulin out­put, low­er­ing your risk of in­sulin re­sis­tance (and Type 2 di­a­betes) as much as 38%, re­search shows.

✓ Fu­el­ing your mus­cles with ALA

Al­pha-lipoic acid (ALA) is a fatty acid that works with in­sulin to shut­tle blood su­gar into any of your cells that need it. And ac­cord­ing to Ger­man re­search, tak­ing just 100 mg. of ALA daily could help your mus­cles burn 27% more blood su­gar af­ter meals. Al­ready been di­ag­nosed with Type 2 di­a­betes? Tak­ing 300 mg. to 600 mg. of ALA daily will heighten your blood-su­gar con­trol, too. One op­tion: Twin­lab Al­pha Lipoic Acid ($18 for 60 cap­sules; Vi­ta­min­shoppe. com). (Check with your M. D. be­fore start­ing any new sup­ple­ment.)

✓ Revving in­sulin sen­si­tiv­ity with spices

Sea­son­ing your food with 1/2 tsp. of ground cumin or 1 tsp. of fenu­greek seeds daily could boost your in­sulin sen­si­tiv­ity—steady­ing your blood su­gar and eas­ing crav­ings, brain fog and fa­tigue— within three weeks, the jour­nal Food and Chem­i­cal Tox­i­col­ogy re­ports. Th­ese nu­tri­ent-rich spices help cells quickly re­spond to in­sulin and use glu­cose for fuel, put­ting the ki­bosh on dam­ag­ing blood-su­gar surges, ex­plains study coau­thor Aarti Jag­tap, PH.D. Cumin has a spicy kick that works well as a pep­per sub­sti­tute— and lightly toasted fenu­greek seeds add a sub­tle caramelized fla­vor to meat, poul­try and fish dishes.

✓ En­hanc­ing your fit­ness with a broom

Stay­ing fit cuts your risk of in­sulin re­sis­tance 58%! Why? The more ac­tive you are, the faster your mus­cle and brain cells burn blood su­gar for fuel. Yet an In­di­ana Univer­sity study sug­gests the fittest women aren’t the ones who hit the gym; they’re the ones with the clean­est houses! A wellkept home re­quires a lot of put­ter­ing around, which is of­ten eas­ier to fit into a busy sched­ule than daily walks, say re­searchers.

✓ Con­trol­ling carbs with vinai­grette

Adding 1 Tbs. each of olive oil and vine­gar to a meal low­ers blood su­gar 23% for three hours— and do­ing this once a day cuts the risk of in­sulin re­sis­tance and pre­di­a­betes as much as 25% in two weeks, say Ari­zona State re­searchers. Olive oil and vine­gar— the ba­sic in­gre­di­ents of salad dress­ings— slow carb ab­sorp­tion in the di­ges­tive tract, pre­vent­ing blood-su­gar surges.

✓ Nour­ish­ing your liver with mush­rooms

Eat­ing four cups of mush­rooms weekly can lower your in­sulin level 29% in four weeks, say Ge­orge­town Univer­sity ex­perts. Thanks goes to beta-glu­cans, mush­room com­pounds that help your liver mon­i­tor blood su­gar— and move ex­cess glu­cose into stor­age be­fore it can sab­o­tage in­sulin con­trol.

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