Type 2 Diabetes

• Improve insulin sensitivity
• Stabilize blood sugar levels
• Reduce inflammation and oxidative stress
• Support pancreatic and liver function
• Promote metabolic balance

Type: Food / supplement

Preparation: Sprinkle ½–1 tsp cinnamon on meals; chromium per label

Use/Dosage: Daily

Safety: Monitor blood sugar if on medication

🧬 Science bite: Improves insulin signaling and glucose uptake — like giving your cells a GPS to find sugar efficiently.

Type: Herbal supplement

Use/Dosage: 500 mg 2–3× daily before meals

Safety: Can interact with medications; monitor for digestive upset

🌿 Why it works: Activates AMPK enzyme — metabolic master switch improving glucose utilization.

Type: Herbal / functional food

Use/Dosage: Tea, powder, or capsules as labeled

Safety: Monitor blood sugar if on medication

💡 Fun fact: These herbs block sugar absorption and enhance insulin sensitivity — sugar traffic controllers.

Type: Food-based

Sources: Vegetables, legumes, oats, chia, flax

Use/Dosage: Include in each meal

Safety: Increase gradually to avoid digestive upset

🧬 Science bite: Fiber slows glucose absorption, stabilizing blood sugar — think of it as a glucose speed bump.

Type: Antioxidant supplement

Use/Dosage: 300–600 mg daily

Safety: Monitor blood sugar if on medications

🧠 Why it works: Improves insulin sensitivity and protects nerves — like a shield against diabetic complications.

• Regular exercise: strength + cardio 🏋️‍♂️🚴‍♀️
• Balanced, low-glycemic diet 🥗
• Adequate sleep and stress management 🌙🧘

⚡ Science bite: Exercise enhances GLUT4 transporter activity, reduces insulin resistance, and improves metabolic flexibility — your natural glucose manager.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.