Top Ten Tips for Balanced Blood Sugar
By Dr Emily Wiggins & Dr Kelcie Rosendhal
Balanced blood sugar is a key foundation for health. In the short term, balanced blood sugar encourages healthy energy levels and a stable mood. Long term blood sugar balance will help prevent the development of certain conditions such as heart disease, diabetes, kidney disease and vision loss. Furthermore, stable blood sugar levels are vital for optimal hormone health.
The body works to keep blood sugar (glucose) values within a tight range. If blood sugar levels go too low, it is called hypoglycemia. When blood sugar levels go too high it is called hyperglycemia. Common symptoms of hypoglycemia include fatigue, irritability, dizziness and in extreme cases, fainting or loss of consciousness. On the contrary, hyperglycemia can go unnoticed for days, weeks, months or years and can lead to conditions such as diabetes and heart disease.
Top 10 tips for Balancing and Stabilizing Blood Sugar
Now that we know why balanced blood sugar is important, let’s discuss some of our favorite strategies to help keep blood sugar balanced throughout the day:
1. Do NOT skip breakfast: It may sound cliché, but breakfast really is the most important meal of the day. After fasting all night, breakfast jump starts your metabolism for the day. Some of the benefits of breakfast include increased focus, decreased stress, better work performance, improved mood, increased longevity and successful maintenance of weight loss, just to name a few! We see many folks who report that they are not hungry in the morning or that breakfast makes them feel nauseated. It is important to remember that even a small amount of protein-rich food (a handful of nuts, for example) will set you up for success for the day!
2. Try not to skip other meals: Most people respond best to 3 meals a day. Skipping meals can cause harmful stress on the body. Infrequent meal times pushes us into “fight-or-flight” mode. This means that the sympathetic portion of our nervous system becomes upregulated, causing increased release of cortisol, our primary stress hormone. Increased cortisol levels in turn causes blood sugar levels to raise. Chronically high blood sugar levels can lead to Type 2 Diabetes.
3. Include the PFFs at every meal: Protein, Fat and Fiber are slow fuels that help to support healthy blood sugar levels. Remember, aim for 35-50 grams of fiber daily and 10-20 grams per meal. Fiber helps to regulate the body’s insulin response by slowing digestion and absorption of carbohydrates and sugars that have been consumed.
4. Do NOT avoid fat: Eat healthy fats rather than processed, harmful fats. Healthy fats include avocados, nuts and seeds, olives and olive oil and products from healthy, grass-fed, pasture raised animals.
5. Drink water: It is not uncommon to think you are hungry when you are actually thirsty due to dehydration. Simple calories can be brought into the day extremely easily if we choose juice, energy drinks and other flavored drinks instead of pure water
6. Avoid problem carbohydrates: Limit or avoid carbohydrates that are linked to negative health effects. These include:
· Table sugar and any other added sugars in excess
· Refined grains like white pasta, white bread or white rice
· Cookies, candy, chips
· Soda, fruit juice, energy drinks
· Pastries
· Excessive alcohol intake
7. Manage your stress: It is vital to practice stress management techniques daily. These can be deep breathing, exercise, yoga, meditation, praying, talking with a trusted ally or spending time with your loved ones and pets
8. Move your body daily: Move for at least 30 minutes daily (ideally 60-90) doing something you enjoy. Exercise stimulates and builds muscle and in turn improves insulin sensitivity. Every sixty minutes of sitting should be interrupted with 5-10 minutes of stretching or walking
9. Sleep: Sleep is a requirement for good health. Aim to sleep for at least 8 hours nightly in a very dark room.
10. Herbal Medicine: Herbs can be powerful allies in helping to establish and maintain healthy blood sugar levels. We often use the herbs below in our practice:
· Cinnamon: Some studies suggest that cinnamon may help improve insulin sensitivity and lower blood sugar levels.
· Fenugreek: Fenugreek seeds and supplements have shown potential in reducing blood sugar levels.
· Bitter Melon: Bitter melon is a fruit that may help lower blood sugar levels. It is commonly used in traditional medicine.
· Berberine: Several studies among people with type 2 diabetes have shown that taking 600–2,700 mg of berberine daily may lower fasting and long-term blood sugar levels by up to 20% and 12%, respectively, especially when taken alongside blood sugar medication
We hope these tips feel attainable and that you can incorporate them into your daily routine. Incorporating even a few of these recommendations can be life changing!
If you have further questions regarding blood sugar or are struggling with blood-sugar related health concerns, our doctors are well versed in treating these conditions and would love to be of assistance.
