Lifestyle recommendations

Create your healthy lifestyle change to maximise the effects of Dahlia4® natural glucose support. 

The programme

Dahlia4® is part of a healthy living programme. It should be combined with a lifestyle that includes 3 pillars of healthy living: healthy eating, regular exercise, and sufficient sleep. We have developed a healthy lifestyle management plan based on the latest scientific evidence, as we want you to maximise the benefits of Dahlia4® natural glucose support.


Consume most of your calories in 2-3 main meals


Follow a glucose management diet

Many preclinical and clinical studies suggest that irregular and too frequent meals may impair the ability of the body to regulate blood sugar.

To break this cycle, you should consume most of your calories in 2-3 main meals. It is important to eat breakfast. Current science suggests that skipping breakfast makes it harder to maintain blood sugar and body weight at a healthy level. Eat between 8-9am and 6-7pm, and fast for the remaining 13-15 hours. This so-called time-restricted eating pattern has many important health benefits for healthy aging.

Besides the daily fasting period, it is important that you make it a habit to consume your main meals - breakfast, lunch and dinner - at a regular time, e.g. breakfast at 8 am, lunch at 1 pm and dinner at 6 pm. Eating two meals a day plus a snack instead of three meals is even better. You can combine breakfast and lunch (brunch) or lunch and dinner and have an earlier dinner, but try not to eat anything after 7 pm.

Reduce consumption of unhealthy fats (long-chain polyunsaturated fats) such as fatty meat and lard, and consume healthy fats from, sustainably sourced fish and seafood or plants. Use plant oils with a high omega-3 fatty acid content, like olive-, flaxseed- or canola oil.

Consume your main meals at a regular time each day

Try to eat complex carbohydrates with a low glycemic index

Consume complex carbohydrates with a low glycaemic index (GI), such as wholegrain bread, and reduce processed foods that contain high amounts of sugar. Increase consumption of legumes (lentils, chickpeas, beans etc.) as a plant source of protein. If you snack, consume nuts, vegetables, or low-GI fruits.
Adhering to this glucose management diet may increase your feeling of fullness and make it easier to maintain a healthy body weight.


Take regular exercise

Exercise helps your body to process blood sugar. Try to implement 45 minutes of exercise into your daily routine. Walk or cycle to work if you can, climb stairs instead of using the elevator, ride, run or swim, hike and strengthen your core muscles by, e.g. yoga or muscle training.

Try to take 45 minutes of exercise each day 

Try to get between 7 - 9 hours of sleep each night


Get regular sleep

Insufficient and irregular sleep has been associated with poor glucose management. Limiting bright LED light exposure from computer or smartphone screens to 2 hours before bedtime may be beneficial. Sleep in a dark environment and get plenty of exposure to natural light during the day.

Try to sleep 7-9 but at most 10 hours per night. If you are a shift worker, try to eat regular meals and reduce bright LED light exposure at work. This can be achieved by wearing glasses that reduce blue light. Block all light from your bedroom when you sleep.


Do not fast if you take insulin or any other medication that can reduce your blood sugar to below the healthy range. 
A healthy living program for supporting normal blood sugar levels should include healthcare professional advice. 

Do not exceed 3 capsules per day. Always read the label and use as directed. 

If symptoms persist see your healthcare professional. Our products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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