Understanding Your Blood Sugar for Optimal Health

Are you noticing more stubborn belly fat? Experiencing wild sugar cravings? Constant fatigue and sudden crashes in energy? It could be because of a blood sugar imbalance!

Our dietary choices and lifestyle practices play a huge role in either maintaining balance or spiking blood sugar levels. Blood sugar levels can play a role in triggering migraine headaches, worsening depression and anxiety and ruining our hormone balance – and while correcting blood sugar swings can be an easy fix, I see this imbalance in my practice more often than I’d like!

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How Does Blood Sugar Fluctuate?

Carbohydrates we eat are broken down by the body into sugar, or glucose. This sugar is then absorbed into the bloodstream (blood sugar) to be used for energy. This process is regulated by the hormone insulin, which is released by the pancreas. Any excess blood sugar unused by the body for energy is stored in your liver.

It’s all smoothly orchestrated so that you have energy when you need it - as long as your insulin levels are properly balanced! But what if they’re not? That’s when we encounter blood sugar dysregulation and diabetes.

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Signs Your Body is Crying for Help

A blood sugar imbalance can result in a list of symptoms that are often easy to blame on stress or aging. These include:

Excess belly fat: When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. Insulin also encourages fat storage, especially around the belly. Unfortunately, this can create a vicious cycle, because belly fat increases insulin resistance, your pancreas then responds by releasing even more insulin.

Mood changes: Do you regularly “crash” after a carb-heavy meal? Or do you feel shaky, irritable or “hangry” when you haven’t eaten in a while? Mood swings, including bursts of manic energy followed by rapidly depleted energy, are often in response to fluctuations in blood sugar and a diet that is rapidly spiking blood sugar.

Cravings: Another frustrating irony is that excess blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin production. This tells us that not only are blood sugar levels imbalanced but there may be an underlying gut issue as well.

Difficulty concentrating: Without the energy supplied by glucose, your brain cells don’t function optimally. As a result, concentration and focus suffer - but eating something that causes glucose levels to spike isn’t the solution, because you’ll be headed for a crash.

Thyroid trouble: The link between insulin and thyroid health is complex. Excess insulin can harm the thyroid.?At the same time, a healthy thyroid helps control insulin.

Female hormone imbalance: Healthy female hormones depend upon balanced blood sugar. In short, excess insulin produces increased amounts of testosterone and belly fat tissue converts excess testosterone into estrogen. This produces increased estrogen in the body which results in too little progesterone. Progesterone is a calming hormone, too little of it means women often experience symptoms of anxiety, depression, insomnia, fertility issues, and more.

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How to Manage Your Blood Sugar Levels for Optimal Health

Blood sugar dysregulation is very much a lifestyle issue and certain lifestyle factors can greatly impact how well your body manages blood sugar levels. Here are my top tips for managing blood sugar for optimal health.

Avoid Spiking Blood Sugar with a Balanced Diet

The most important step for stabilizing blood sugar is to avoid food and eating patterns that can lead to a sudden spike in blood sugar. Different types of carbohydrates are digested and absorbed at different rates, based on a number of factors, including fat and fiber content, and the type of sugar the food contains.

Fiber slows the absorption of glucose, so including foods with high fiber content with meals helps stabilize blood sugar. Soluble fiber, which is found in foods like oats, citrus and many berries, is the most effective. Similarly, including protein with each meal helps slow down blood sugar spikes.

The glycemic index (GI) was developed to measure food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates.

A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes. Following a low glycemic diet doesn't have to be difficult. Along with including fiber and protein in each meal, it’s simply a matter of swapping a high-GI food for a lower-GI choice.

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Be Mindful of Your Beverages

The drinks we consume have a big impact on blood sugar. That’s because drinks are easily digested, resulting in a quick shot of glucose. One study found that people who drink at least one sweet drink a day have a 26 percent higher chance of developing diabetes!

Choosing an alternative isn’t always straightforward, however. Be careful with artificially sweetened drinks, as studies have linked some artificial sweeteners with an increased risk of diabetes.

Fruit juices should also be limited because of its high natural sugar content -- the glycemic index for fruit juice is very high, because it lacks the fiber found in fruit. Instead, blend up whole fruit in a smoothie so that you get the fiber content, and be sure to add a source of protein and fat like nut butter or avocado.

Water is always a good beverage choice for managing blood sugar, it’s important to stay hydrated so you can eliminate excess glucose through urination. Plus, when your body is aware of extra glucose, it pulls water from the rest of your body, increasing your risk of dehydration.

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A Variety of Exercise and Good Sleep

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient in their absorption of that glucose it needs for energy. Studies suggest high-intensity interval training is the most effective, but many people find it difficult to keep up that level of intensity on a regular basis. A combination of a form of cardio that you can maintain over the long haul (walking, jogging or an elliptical machine), plus resistance training (yoga, Pilates, barre or light weights), is an excellent and sustainable approach.

Getting enough sleep is important to stabilize blood sugar, maintain hormonal balance and a healthy weight. Frustratingly, high blood sugar can interfere with getting restful sleep. Practice good sleep hygiene, including sleeping in a cool, dark room and limiting drinks of any kind before bedtime. I aim to keep my nightly cup of herbal tea to 90-120 minutes before bedtime.

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Helpful Supplements

Herbal supplements can also complement other treatments for blood sugar management. Cinnamon is particularly promising - plus, it has the added benefit of adding a bit of sweetness without sugar. Ginger is another supplement that is easy to incorporate into your diet. Other promising supplements include ginseng, probiotics, and aloe vera.

Always work with a Naturopathic Doctor, since many factors must be considered to determine the best form of supplementation.

The complications of pre-diabetes and type 2 diabetes are serious, and can include heart and nerve damage, kidney disease, and eye damage. Take steps now to understand and control your blood sugar levels - your body will thank you!

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