Of course, the harmful effects of sugar are well known, and it is clear how important exercise is for lowering blood sugar levels. High-quality fats, abstaining from nicotine and alcohol, sufficient sleep, and an overall healthy lifestyle contribute to maintaining the body's health and preventing type 2 diabetes. But what if blood sugar levels remain critical despite a healthy lifestyle with a balanced diet and adequate exercise? On World Diabetes Day, we provide you with some tips so that you can enjoy your life for a long time and without worries - as free as possible from diabetes symptoms.
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Statistics and Risk Factors
In Germany, according to the German Diabetes Aid, more than 6 million people currently live with diabetes, of which more than 90 percent suffer from type 2 diabetes. Compared to 1998, this is an increase of 38%. Almost 1,000 more people fall ill with this insidious disease every day. Risk factors include family predisposition, overweight, and lack of exercise. A deficiency in the mineral magnesium has been shown to increase the risk of developing diabetes according to recent findings. Many studies have demonstrated a reduced magnesium level in the blood of type 2 diabetics. One cause of this deficiency is the increased excretion through the kidneys due to elevated blood sugar levels, which can lead to magnesium loss. On the other hand, many diabetics avoid carbohydrate-rich foods such as whole grains or legumes, which have a high magnesium content.
Excursus: What Happens in the Body Cells with Type 2 Diabetes?
In a healthy body, the pancreas produces enough insulin so that sugar (glucose) from food can be absorbed into the body cells. There, glucose is used together with oxygen for energy production. If blood sugar levels are latently elevated, the cells respond increasingly poorly to insulin – this is known as insulin resistance. Blood sugar can no longer be optimally absorbed into the cells. As a result, there is a lack of energy, and blood sugar levels remain elevated. Red blood cells (erythrocytes) become "sugared," which is noticeable in the blood count by an increased HbA1c value ("long-term sugar value"). The pancreas must produce more and more insulin to achieve the desired effect. This consistently high performance eventually leads to exhaustion of the pancreas (pancreatic insufficiency) and thus to an absolute insulin deficiency. This results in a disturbance of the body's own regulatory system for controlling blood sugar levels. Elevated blood sugar can cause damage to nerves and blood vessels, which manifests as visual disturbances, abnormal sensations, and pain in the feet and hands, as well as kidney damage.
Supporting the Body through a Balanced Magnesium Supply
Magnesium can increase the insulin sensitivity of the cells and improve the uptake of glucose from the blood into the cells. Thus, it plays a central role in preventing insulin resistance. Especially during times of increased magnesium needs, such as during pregnancy and breastfeeding, during intense physical activity in sports or work, and during times of high psychological tension and stress, adequate magnesium intake is a significant preventive measure. Various medications and drugs, such as diuretics, proton pump inhibitors, or laxatives, can interfere with magnesium balance. Please consult your doctor or pharmacist regarding this.
Please note that initial signs of magnesium deficiency should be clarified by a doctor:
- Calf cramps,
- Eye twitching,
- Tingling in the fingers or
- Fatigue
How Can Magnesium Be Best Absorbed?
The daily dose recommended by the German Society for Nutrition e.V. (DGE) for adults is 300 to 400 mg, depending on age and gender. In general, it is advisable to obtain magnesium through a balanced diet. Recommendations for magnesium-rich foods (values per 100 g, unless otherwise specified):
- Pumpkin seeds: approx. 500 mg
- Sunflower seeds: approx. 400 mg
- Cashew nuts: 250 mg
- Soybeans: approx. 220 mg
- Mineral water (per liter): approx. 100 to 300 mg
- Peanuts: approx. 160 mg
- Oat flakes: approx. 130 mg
- Beans (white): approx. 130 mg
- Peas: approx. 120 mg
- Chocolate (min. 40% cocoa content): approx. 100 mg
- Whole grain bread: approx. 90 mg
- Spinach: approx. 60 mg
- Emmental cheese: approx. 30 mg
- Bananas: approx. 30 mg
Organic Magnesium Products as Dietary Supplements
Magnesium can improve the effect of insulin and thus positively influence blood sugar levels. Positive effects are observed both preventively to avoid diabetes and in cases of already treatable type 2 diabetes. Subsequent problems such as vascular and nerve damage to the eyes and kidneys are prevented or delayed. If the daily requirement cannot be met through diet, daily intake of a magnesium supplement is recommended. Meeting the recommended daily dose primarily occurs through the body's absorption through the intestinal walls (resorption). Organic magnesium compounds such as magnesium citrate and magnesium glycinate are better tolerated compared to inorganic magnesium compounds such as magnesium carbonate, magnesium chloride, or magnesium oxide. Look for natural products without added sugar or sweeteners that are free from fillers, anti-caking agents, and colorants.
Alexander Helm is a licensed pharmacist (Martin Luther University) and founder of Casida. His vision is to combine pharmacy and natural healing to create natural health products that benefit people's health.
Important Note / Disclaimer:
As pharmacists, we share our pharmaceutical expertise and natural healing experience in the Casida guide. An individual diagnosis and consultation are always necessary. Therefore, this offer cannot replace medical advice. The offer is not intended for the treatment, healing, or prevention of diseases. It is not a substitute for medications or other treatments prescribed by a doctor.
