FOOD AS MEDICINE: The Top Herbs That Can TREAT Diabetes & Disease | Dr. Merlin Willcox [96d3ac]
Post Time: 2025-07-29
Raised blood sugar levels can be a silent killer, gradually wearing down our bodies without us even realizing it. It's essential to understand the factors contributing to this phenomenon and how we can mitigate its effects.
Blood Sugar Spikes: The Uninvited Guest When your body becomes resistant to insulin or doesn't produce enough of it, glucose builds up in the bloodstream. This is when blood sugar levels rise above their normal range (70-99 mg/dL for fasting). Blood sugar spikes are like an uninvited guest – they wreak havoc on our bodies without a warning.
To better understand what's happening inside your body, consider this: When you consume sugary foods or drinks, the excess glucose enters your bloodstream quickly. In people with healthy blood sugar levels, insulin helps regulate the influx of glucose into cells for energy and storage. However, in those with raised blood sugar levels, either due to a genetic predisposition (Type 2 diabetes) or as an acquired condition through lifestyle choices (Insulin Resistance), this balance is disrupted.
High fasting blood sugar levels can lead to various complications like cardiovascular diseases, kidney damage, blindness, nerve damage and even amputations. According to the American Diabetes Association, high blood pressure was significantly more prevalent among people with higher fasting glucose levels compared to those in the lowest fifth of these values (34% vs 16%).
Fluctuations: A Sign of Warning A sudden drop or spike can lead to fluctuations that cause harm and even discomfort. When our bodies experience chronic stress through increased cortisol production due to poor sleep habits, high-fat foods consumption etc., it leads us down the path toward potential health problems like anxiety disorders.
The causes are complex but managing blood sugar levels requires identifying what triggers spikes - whether they be caused by certain medical conditions or bad eating patterns – after which we should take steps towards addressing them through improved nutrition choices (opting more frequently for fiber-rich foods), incorporating regular exercise routines into daily schedules, ensuring quality sleep each night so our body feels rested yet still strong enough when needed most during periods where life gets busy again.
Dietary Adjustments: The Cornerstone of Change A well-planned diet plays a vital role in regulating blood sugar levels. Consuming foods with high glycemic indices (like white rice, potatoes) will raise your glucose levels more than low-GI options such as leafy greens or broccoli. Incorporating whole grains and plant-based meals can significantly contribute to lowering raised blood sugar by promoting stable insulin sensitivity.
A diet rich in fiber helps slow down the digestion of carbohydrates thus preventing abrupt spikes in blood glucose after meal consumption – according to a study published online September 2019, incorporating enough soluble dietary fibers leads towards reduced variability within glycemic profiles throughout day; helping regulate overall glucose metabolism better compared against controls lacking said supplementation.
Exercise: The Unseen Ally Not everyone knows that being physically active can lower their raised blood sugar levels. Regular exercise like cycling or even brisk walking enhances sensitivity to insulin so cells may absorb more glucose than normal - reducing reliance on external sources (e.g., medication), thereby minimizing fluctuations and helping your body feel balanced once again.
Regular physical activity also aids in managing weight which directly correlates positively with better-controlled glucoses; because every kilogram lost decreases resistance against uptake while significantly contributing towards an optimized balance state throughout system functioning.
Sleep – The Unlikely Hero The hours we spend resting have more influence than expected on raising or lowering blood glucose levels. Poor quality of sleep has been linked to increased insulin resistance causing higher fasting concentrations among individuals lacking sufficient restorative recovery periods during nocturnal phase - underscoring just how interconnected these aspects really are when discussing what influences overall physiological equilibrium states.
While managing all other risk factors effectively can have considerable payoffs, improving this part alone (sleep hygiene) might contribute upwards 7-10 % change toward lowered HbA1C levels indicating improved metabolic balance according clinical observations worldwide – so prioritize a healthy lifestyle tonight itself to see tangible improvements tomorrow morning!
Stress Management: Redefining Balance High-stress lifestyles negatively impact insulin production leading directly towards increased susceptibility rates amongst affected individuals - whether stemming from external pressures within personal or professional environments alike; though stress triggers vary across population depending largely environmental contexts.
Coping with heightened levels through effective communication strategies helps mitigate this issue since releasing feelings via creative outlets like writing music art painting also plays a role, providing respite amidst demanding schedules keeping body’s resilience relatively intact throughout hectic periods.
Glycemic Index – Key to Better Choices Choosing foods wisely is critical in managing raised blood sugar. Foods categorized under low glycemic index have little effect on raising blood glucose levels while those high GI items significantly contribute toward this rise.
By understanding the values associated with different types of food we can make healthier choices; e.g., white rice has a relatively high Glycemic Load value whereas brown rice is classified as having moderate – therefore incorporating plenty of green veggies legumes and complex carbohydrates like quinoa sweet potatoes etc. contributes positively when it comes maintaining stable glucoses levels
Can you treat diabetes with herbs? It’s a controversial question, but one that my next guest Dr Merlin Willcox, may have the 4.8 blood sugar answer to. Today, we’re diving into the world of therapeutic herbs and spices. Travelling across generations and cultures from around the world to discuss traditional medicine practices, whether they hold up to scientific scrutiny and blood sugar 188 after meal if these herbs and spices have a place in our drug cabinets as well as our kitchens. Dr Willcox has worked as a GP in the NHS since 2003 and currently works in a practice in Oxford. His research interests at the University of Southampton include global health, clinical trials of herbal medicines, and improving care for vulnerable people. Dr Willcox has researched different aspects of primary health care in low-income countries, with a particular focus on child health, malaria and traditional medicines.He has been involved in several clinical trials of herbal medicines in Uganda, Madagascar, Mali and the UK and coordinates the RITAM network (Research Initiative on Traditional Antimalarial Methods). We’re talking about a bunch of compounds today including moringa, ginseng, cinnamon, nigella, fenugreek, psyllium and will be discussing their potential mechanism of action plus the evidence for them. But please, if you are thinking of supplementing or trying these items, particularly if what should average blood sugar be you have a condition or take pharmaceuticals, please do discuss this with your physician. ________________________________________________________________________ CHAPTERS: Timecodes: 00:00 - Can herbs & spices treat diabetes? 08:40 - Confronting herbal medicine sceptics 19:40 - Diabetes around the world 24:05 - How to prepare your herbs 32:10 - Using herbs & spices to reduce spikes 38:58 - How to incorporate them into your diet 48:37 - The placebo affect 50:09 - Merlin's herbal journey 59:26 - What's the best all round ingredient? ________________________________________________________________________ EAT WELL EVERYDAY 📱 Download the Doctor's Kitchen app for free here: 🥗 Download a FREE 7 day meal plan: LEARN FROM THE BEST 🎤 Listen to experts on the podcast: 👨🏽💻 Browse articles on the website: www.thedoctorskitchen.com MY COOKBOOKS 📚 LET'S BE FRIENDS 📷 Instagram: 📹 Subscribe: 🙋🏽♂️ Facebook: 🐦 Twitter: 👔