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The Importance of Self-Testing for Blood Sugar Levels
Regularly testing my blood pressure and cholesterol has been a part of my health routine for years. Given my personal experience of being diagnosed with type 2 diabetes and successfully reversing it, I have also made it a point to regularly check my blood sugar levels.
Unfortunately, many people in Britain are unaware of the damage high blood sugar levels can do to their arteries and nerves. Shockingly, there are around seven million people with prediabetes in the UK. Prediabetes refers to raised blood sugar levels that can potentially lead to type 2 diabetes.
Even if you don’t end up developing type 2 diabetes, having prediabetes increases the risk of premature death by over 60%. To ensure you are aware of your own blood sugar levels, consider using a standard DIY fingerprick test. These kits are affordable (around £20) and readily available both in-store and online. If the test indicates an issue, don’t hesitate to consult your GP.
Exploring Continuous Glucose Monitors
Continuous glucose monitors (CGMs) have become increasingly popular among people with diabetes. These small devices, attached to the arm with a tiny needle, constantly measure blood sugar levels. By linking the CGM to a smartphone, users receive updated readings every 15 minutes. Notably, even individuals without diabetes can purchase and use CGMs to better understand how food and activities affect their blood sugar levels.
Intrigued by this idea, I recently decided to try out a CGM called Freestyle Libre. During the initial days of use, I noticed that the readings from the CGM were higher than those from my fingerprick monitor. However, after this adjustment period, I discovered fascinating insights about my blood sugar responses.
Food Choices and Blood Sugar Spikes
Through CGM monitoring, I observed that consuming sweet or carb-heavy foods led to significant blood sugar spikes. Cake, breakfast cereal, and even dark chocolate (with its hidden sugar content) had noticeable effects. Surprisingly, I also realized that even black coffee without sugar caused high blood sugar levels, especially when consumed in the morning.
This coffee-related spike stems from the release of cortisol, the stress hormone, a few hours before waking up. Caffeine intake during this cortisol peak triggers a dramatic increase in blood sugar levels. Following the advice of James Betts, a professor of metabolic physiology, I now delay drinking coffee until at least an hour after waking, as cortisol levels naturally decline during this time. This simple adjustment has played a significant role in controlling my blood sugar response.
Exercise and Blood Sugar Management
Engaging in physical activity after eating has proven to be an effective way to lower blood sugar levels. A brisk walk shortly after a meal aids in utilizing excess sugar stored in the muscles. Research from the University of Limerick suggests that performing a brisk walk 60 to 90 minutes after a meal is most beneficial.
However, I discovered that more vigorous exercise, such as a lengthy bike ride, had the opposite effect. Rather than lowering blood sugars, this level of activity caused a spike. The release of adrenaline during intense exercise prompts the body to release sugar into the bloodstream to cope with the increased workout. It’s essential to note that while the spike may be disconcerting, vigorous exercise remains beneficial overall.
Internet Hacks for Blood Sugar Control
Various online sources tout hacks to prevent blood sugar spikes. Two popular ones I personally explored involved apple cider vinegar and the cooking-reheating method for carb-heavy foods.
Drinking a tablespoon of apple cider vinegar in water before consuming sugary snacks or carb-heavy meals is said to slow down the breakdown of carbs into sugars. While it did seem to control blood sugar spikes, the taste was less than enjoyable.
The second hack involved cooking, cooling, and reheating carb-heavy foods like rice, pasta, or potatoes. This process supposedly alters their structure, making them resistant to gut enzymes that break them down and causing a smaller blood sugar surge. I tested this theory by eating leftover pasta that had been cooked, cooled, and reheated. Surprisingly, my blood sugar spike was only half of what it had been previously. This method has been supported by studies, including a recent one from the University of Surrey.
The Limitations of CGM Monitoring
While CGM monitoring provides valuable insights into blood sugar responses to food and activities, it’s crucial to understand its limitations. Monitoring blood sugar levels can become obsessive and unhealthy, leading to unnecessary anxiety. Additionally, blood sugar levels alone do not provide a complete picture of nutritional value or overall health.
For individuals seeking to determine whether they have prediabetes, visiting a GP or utilizing a fingerprick test remains a simpler and more cost-effective method.
A Call for Regulation in the Lip Filler Industry
In recent years, lip fillers have surged in popularity, leaving many satisfied individuals with fuller lips. Unfortunately, an unregulated industry has also resulted in countless botched procedures and traumatic experiences.
To mitigate the risks associated with facial injections, it is crucial to seek treatment from individuals with a comprehensive understanding of facial anatomy. Injecting fillers into the complex network of arteries and veins beneath the skin can obstruct blood flow and cause irreversible tissue damage. Shockingly, the vast majority of individuals performing these procedures have minimal qualifications or expertise.
I witnessed the alarming consequences of unregulated procedures during the production of a TV series about tweakments. Stories emerged of individuals who had been blinded due to fillers placed too close to the arteries supplying the eye.
Thankfully, the Department of Health and Social Care has recognized the need for increased safety measures and regulations in the cosmetic procedure industry. A recent consultation on tweakments aims to curb the activities of cowboys and cowgirls in the field. This initiative is long overdue.
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Despite the allure of cider vinegar and reheated pasta, it’s crucial to understand that blood sugar control extends beyond online hacks and monitoring devices. A holistic approach to health, incorporating a balanced diet, regular exercise, and professional guidance, remains paramount.
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