017 - How To Regulate Your Blood Sugar Levels and Why It's Important!
Hi friends! I hope you all are having a great week so far! Today we are going to be talking about something that applies to every single human being out there - and that is blood sugar regulation. How to regulate our blood sugar levels and why that’s something we need to be paying attention to.
So for most of us, we hear the phrase “blood sugar” mostly in relation to diabetes. So it’s easy to think, well I don’t have diabetes, so I don’t need to worry about it. But in reality, blood sugar dysregulation is at the root of many common health concerns that we face on a day-to-day basis, as well as a lot of chronic diseases.
Let’s talk about the science for a minute:
When you hear someone say “blood-sugar” they are referring to the levels of glucose in the bloodstream. When we eat, the enzymes that help break down our food also release glucose into our intestines, where it is then absorbed into our bloodstream. Glucose is the primary source of energy for our bodies but our cells can’t absorb it on their own, they need a buddy to help them with that - and that is Insulin.
Insulin is a hormone made by the beta cells in the pancreas. These cells are continually monitoring our blood glucose levels and when an increase is detected, Insulin will then be released into the bloodstream. Insulin is like a key that unlocks our muscle, fat, and liver cells so that the glucose can get inside of them and be used or stored appropriately, which also lowers the amount of glucose in the bloodstream.
Problems maintaining normal blood sugar levels can arise when:
Beta cells that release insulin no longer work as they should and too little or zero insulin is produced, leaving blood sugar elevated (Type 1 diabetes).
Cells become desensitized to insulin, either due to over-exposure or inflammation, and can no longer absorb glucose properly (Insulin Resistance).
When blood sugar levels aren’t managed well, hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) can then occur as those levels rise and fall. These come with many side effects including fatigue and low energy, intense sugar cravings, changes in blood pressure, weight changes, nerve-ending issues, anxiety, and (for women) cycle irregularity.
Cells stop receiving enough energy since insulin is no longer doing its job of bringing them enough glucose, which also means that blood glucose levels remain elevated. This can cause damage to the kidneys, heart, arteries, and nerves — which in turn affects the whole body negatively. (Prediabetes and Type 2 diabetes)
So, as you can see, when talking about “blood sugar”, Insulin is always going to be the star player. When there is a problem with insulin, blood glucose will always become dysregulated.
I could go on and on about the science part of things, but let’s talk about some practical ways that you can keep your blood sugar regulated.
Eat balanced meals
You want your meals to consist of good amounts of clean protein (about the size of your palm), always 1-2 tbsp fat (size of your thumb), and high-fiber veggies at every meal (about two hand fulls).
Don’t skip meals
Eating at regular intervals prevents your blood sugar levels from dipping too low, which makes your liver have to release stored glucose to keep you going. This can alter your insulin production and mess with the stability of your blood sugar overall. You want to aim for three balanced meals at regular intervals (usually 4-6 hours apart).
Eat a snack if needed
Make sure it is also balanced and includes protein and fat. So don’t just grab a bag of chips or even just an apple. Make sure you are pairing any carbohydrates with protein and fat.
Keep the sugar and alcohol to a minimum
Both obviously raise blood sugar levels and also inflammation in the body. When choosing a sweetener for baking, etc. go for a more naturally occurring, low glycemic index option like raw honey, stevia, dates, or maple syrup.
Exercise regularly
Both cardio and strength training exercises help your muscles to be able to take up more glucose, which decreases the amount in the bloodstream. Also, strength-training specifically has been shown to increase insulin sensitivity in our cells. Exercise also helps to lower overall inflammation which helps to protect our cells and keep them functioning optimally.
Manage stress
As we’ve talked about before, chronic stress has a negative effect on just about every part of our health, and our blood sugar level is no exception. High levels of cortisol in the body (which we know we produce when under stress) cause the liver to release some of it’s stored glucose back into the bloodstream. It also increases overall inflammation in the body, which can damage your cells and make them resistant to insulin. Over time this is like a double assault on your body and can lead to serious health complications.
Get quality sleep
Again, this is something we talk about often because it is so important. Studies show that having disturbed circadian rhythms and not getting enough sleep both can cause stress and hunger hormones to be released in the body. This not only raises inflammation in the body but will also make it much harder to resist foods that will only raise your blood sugar levels further. We’ve got to make this a priority and make sure we are getting the recommended 7-9 hours of sleep each night.
Take quality supplements*
A good whole-food multivitamin will help make sure you aren’t deficient in any key nutrients (also, additional Vit D if needed)
Omega-3 fatty acids can help increase insulin sensitivity
Magnesium can help activate your cell’s insulin receptors
Alpha-lipoic acid can increase your body’s use of glucose
Cinnamon can decreases the rise in glucose after a meal
*Always consult your physician before adding any supplements or medications.
The good news is that for most of us, we can maintain a healthy blood sugar level by practicing a healthy lifestyle. And if this is something that you are currently struggling with - maybe you already have insulin resistance or prediabetes, you can manage and possibly reverse the condition with lifestyle change as well. I know that it’s possible because I did it! (I’ll share more about that another day!)
As always, if you have questions or feel that you need support in this area, reach out to me! I’d love to help you!