With the increasing focus on health and wellness, many people are turning to a more holistic lifestyle. This shift in mentality is not just about eating well and exercising regularly, but also about incorporating practices that promote overall well-being.
The researchers also propose that the impact of cinnamon on the gut microbiome — encouraging growth of beneficial bacteria while inhibiting growth of others — may affect blood glucose. They gave each group 16 visually identical capsules per day, 8 to be taken with breakfast and 8 with dinner. The treatment group capsules contained a total of 4 grams (g) of cinnamon, while each placebo capsule contained only maltodextrin (250 milligrams), making a total of 4 g maltodextrin daily. More recently, the health benefits of cinnamon have been widely investigated. Studies suggest that the spice may have antioxidant, anti-inflammatory, antidiabetic, antimicrobial and even anticancer effects.
One key aspect of this lifestyle is mindfulness. Mindfulness is the practice of being present in the moment and fully engaged with whatever task or activity you are doing. It involves paying attention to your thoughts and feelings without judgment, and can help reduce stress, improve focus, and enhance relationships.
Incorporating mindfulness into your daily routine can be as simple as taking a few moments each day to sit quietly and breathe deeply, or as complex as engaging in structured meditation practices. The key is to find what works for you and make it a regular part of your routine.
Healthy living may help keep your body’s blood pressure, cholesterol, and blood glucose level, also called blood sugar level, in the range your primary health care professional recommends. Your primary health care professional may be a doctor, a physician assistant, or a nurse practitioner. Healthy living may also help prevent or delay health problems from diabetes that can affect your heart, kidneys, eyes, brain, and other parts of your body. In addition to a healthy diet, exercise is also important for people with diabetes.
Another important aspect of this holistic lifestyle is self-care. Self-care involves taking care of your physical, emotional, and mental well-being by prioritizing activities that bring you joy and relaxation. This could include anything from getting a massage or going for a walk in nature, to spending time with loved ones or journaling about your thoughts and feelings.
The FDA investigated and three brands were eventually recalled, but not until too many children had suffered from lead poisoning. The agency determined that the cinnamon in the pouches was the source of the lead. The authors report that cinnamon lowered blood sugar relative to placebo and was well tolerated. They describe the 4-gram dose as equivalent in size to a typical sugar packet.
Cassia cinnamon is particularly high in coumarin, and you can easily consume more than the upper limit by taking Cassia cinnamon supplements or even eating large amounts of it in foods. Using average coumarin levels for Cassia cinnamon, this would be equivalent to about half a tsp (2.5 g) of Cassia cinnamon per day for a 165-pound (75-kg) individual. While both varieties of cinnamon likely lower blood sugar and fight diabetes, most research has focused on the potential benefits of Cassia cinnamon. An analysis from 2020 found that supplementing with at least 2 g of cinnamon per day could significantly lower both systolic and diastolic blood pressure over 8 weeks (24). Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing the movement of sugar from the bloodstream into cells (10). A single teaspoon (tsp), the average serving size of cinnamon, doesn’t contain a lot of vitamins or minerals.
Fasting blood glucose levels will remain high if your body can’t produce enough insulin after a long period without food. One study showed that consuming 1 gram (g) of cinnamon extract daily for 12 weeks reduced fasting blood sugar levels and improved markers of oxidative stress in people with type 2 diabetes (8). Previous studies into the effect of cinnamon on blood glucose levels have shown inconsistent findings, although a 2023 umbrella meta-analysis did find that cinnamon supplements reduced fasting blood glucose. Talk with your health care professional before starting a new physical activity or changing how much physical activity you do. They may suggest types of activities based on your ability, schedule, meal plan, interests, and diabetes medicines. Your health care professional may also tell you the best times of day to be active or what to do if your blood glucose level goes out of the range recommended for you.
Here are 10 health benefits of cinnamon that are supported by scientific research. Be sure to talk with a doctor before adding cinnamon supplements to your routine. You may want to start with a lower dose and work your way up to avoid adverse effects on health. Several studies in rats have shown coumarin can be toxic to the liver, leading to concern that it may cause liver damage in humans as well (29).
It’s important to remember that self-care looks different for everyone, so it’s important to find what works best for you and make it a priority in your life. By taking care of yourself, you are better able to show up as your best self in all areas of your life.
Overall, living a holistic lifestyle is about taking care of yourself in all aspects of your life – physically, mentally, emotionally, and spiritually. By incorporating mindfulness and self-care practices into your daily routine, you can experience greater well-being and live a more fulfilling life. So why not start today and make your health and happiness a priority? – Can cinnamon help lower blood sugar?” in English.
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