From boosting your energy to managing weight and preventing diseases, stable blood sugar is a cornerstone of a healthy life.
Let’s explore the why and how of blood sugar regulation, and arm you with actionable tips to keep your levels in check.
Why Blood Sugar Regulation Matters
Blood sugar, or glucose, serves as the primary source of fuel for our body’s cells. When we consume carbohydrates, they are broken down into glucose, which enters the bloodstream.
Your blood sugar must remain within a healthy range to ensure stable energy levels and support the proper functioning of vital organs.
The Consequences of Imbalanced Blood Sugar
Persistently high blood sugar, is commonly associated with type 2 diabetes, obesity, cardiovascular disease, and other metabolic disorders.
On the other hand, low blood sugar, or hypoglycaemia, can cause symptoms such as fatigue, dizziness, irritability, and difficulty concentrating.
Eliminate Cravings
Fluctuating blood sugar levels often trigger food cravings. When your blood sugar drops, your body craves quick energy fixes, often leading you to reach for sugary snacks or processed carbs. However, this results in a rapid spike in blood sugar, followed by another dip, creating a vicious cycle of cravings.
7 Tips for Blood Sugar Regulation
1) Eat a Balanced Diet
High intake of refined sugars is associated with detrimental effects on metabolism that increase the risk of cardiovascular disease, obesity, insulin resistance and diabetes. Focus on consuming a diet that includes a combination of complex carbohydrates, lean proteins, healthy fats, and fibre-rich foods. This helps slow down the absorption of glucose and provides sustained energy throughout the day.
2) Limit Alcohol
Alcohol consumption is a potent nervous system depressant that also wreaks havoc with blood sugar regulations, leading to cravings and hypoglycemic episodes (low blood sugar levels).
3) Be Aware of Glycemic Index (GI):
Lower GI foods, such as whole grains, legumes, and non-starchy vegetables, are digested more slowly, resulting in an ideal gradual rise in blood sugar levels.
Here is Dr. Shulman’s article explaining the difference between glycemic index and glycemic load.
4) Get Active
Regular exercise enhances insulin sensitivity and promotes glucose uptake by muscles, thus controlling blood sugar. A recent study showed that if people went for a short walk after eating, their blood sugar levels rose and fell more gradually, and their insulin levels were more stable than either standing or sitting.
5) Manage Stress
Chronic stress can contribute to imbalanced blood sugar levels. Practice stress-reducing techniques such as meditation, deep breathing exercises, or engaging in hobbies you enjoy to help maintain stability.
6) Sleep Well
Prioritize quality sleep; lack of sleep can disrupt hormonal balance, affecting blood sugar regulation. Aim for 7-8 hours of uninterrupted sleep each night.
Growth hormone (GH), also called the anti-aging hormone, is secreted during sleep. It helps with breakdown of fat stores, normalization of blood sugars, and helps to convert fat to muscle.
7) Stay Hydrated
Adequate hydration aids in optimal blood flow and helps maintain steady blood sugar levels. Strive for at least eight glasses of water daily.
Maintaining balanced blood sugar levels isn’t just a task—it’s a journey towards long-term health and weight management. Remember, small changes can bring significant results. Start implementing these tips today and embark on a journey towards a healthier you!
Need help personalizing a healthy, balanced blood sugar diet? Our nutritionists are here to help!
