Balance Blood Sugar

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Blood sugar balance refers to the regulation of glucose (sugar) levels in the bloodstream to keep them within a healthy range. Proper balance ensures that the body has a stable supply of energy while preventing the detrimental effects of too high or too low blood sugar levels, or fluctuations. Blood sugar dysregulation can impact concentration, moods, energy levels, sleep, metabolic health, cardiovascular health, weight management and more. It can also increase diabetes risk and exacerbate chronic conditions and hormonal imbalances.

Symptoms and conditions exacerbated or caused by blood sugar dysregulation 

  1. Fatigue and energy slumps - persistent low blood sugar (hypoglycemia) can lead to ongoing fatigue and weakness due to inadequate energy supply. Fluctuating blood sugar levels can contribute to energy slumps throughout the day and may even impact sleep at night.

  2. Mood swings - fluctuations in blood sugar levels can result in irritability, anxiety and mood instability, as well as impacting overall stress resilience. 

  3. Weight gain - prolonged high blood sugar (hyperglycemia) can contribute to weight gain and difficulty losing weight. 

  4. Insulin resistance - chronic blood sugar imbalances can lead to insulin resistance (a condition where the body's cells do not respond effectively to insulin, leading to elevated blood sugar levels), increasing the risk of developing type 2 diabetes, cardiovascular disease, obesity, and metabolic syndrome. It can also contribute to systemic inflammation and exacerbate hormonal imbalances (both stress and reproductive). 

  5. Digestive issues - imbalanced blood sugar levels can exacerbate conditions like irritable bowel syndrome (IBS) and may contribute to microbial imbalances and digestive symptoms (gas, bloating, irregular bowel movements etc).

  6. Cognitive impairment - both high and low blood sugar levels can impair concentration, memory, and overall cognitive function, and may contribute to cognitive decline in the long term. 

Strategies to support healthy insulin response and blood sugar balance

Dietary:

  • Eat your meals at regular times and avoid skipping meals - include a mix of complex carbohydrates, lean proteins and healthy fats to help stabilise glucose levels.

  • Ensure adequate protein intake with each meal - this looks like roughly a palm-sized amount of protein with each meal and should come from a variety of plant and animal sources

  • Make sure that ¼ of your plate at each meal is made up of healthy fats such as seeds (especially chia and flax), nuts (especially walnuts), oily fish, avocado and good quality olive oil

  • Choose protein/fat-based snacks such as a boiled egg, hummus and vegetable sticks, a small handful of nuts and seeds, brown rice crackers with almond butter or hummus, tinned fish with sea salt and lemon juice, bone broth or a protein smoothie. If you have fruit as a snack, make sure you have it with a source of protein/fat e.g. apple slices and almond butter, this will help to reduce blood sugar spikes. Be mindful that cereal bars and many protein bars on the market are low in protein and high in sugar and may not be the best options for snacks

  • Be mindful of your overall intake of sugar - limit high-sugar foods and beverages that can cause rapid fluctuations in blood sugar such as soft drinks, sweets, pastries, many baked goods and sugary cereals.

  • Incorporate adequate fibre into your daily meals - aim for 30g of fibre every day (most people eat much less than that) from a variety of sources such as fruits, vegetables and whole grains.

Lifestyle:

  • Exercise regularly - engage in a combination of aerobic and strength-training exercises to improve insulin sensitivity and glucose metabolism

    Sports Mask - Oxygen Training

  • Maintain consistency each week - aim for at least 150-300 minutes of moderate exercise per week to support blood sugar regulation

  • Stress Management:

    • Practise relaxation techniques and daily mindfulness - such as meditation, deep breathing and yoga to help reduce stress and prevent stress-related blood sugar fluctuations. Chronic stress can elevate cortisol levels, which in turn can increase insulin resistance and raise blood sugar levels, disrupting overall blood sugar balance.

      Meditation Headband

  • Prioritise good quality sleep - aim for 7-9 hours of quality sleep per night to support overall health and blood sugar balance. Poor sleep can disrupt glucose metabolism, increase insulin resistance, and lead to higher blood sugar levels, negatively impacting overall blood sugar balance. Poor sleep can also impact our decisions surrounding food the following day which may cause us to eat more sugary foods to maintain our energy levels. 

  • Hydration:

    • Stay well-hydrated - this helps to regulate blood sugar levels and support overall bodily functions. Proper hydration supports healthy regulation of blood glucose as well as kidney health, which is another key part of blood sugar regulation. Dehydration can cause blood sugar levels to rise as the body may release more sugar into the bloodstream to maintain energy levels Aim for at least 2-2.5 litres of filtered water per day.

      Hydrogen Water Pitcher

Maintaining blood sugar balance is crucial for overall health and wellbeing. By following these management strategies, you can improve your insulin sensitivity and improve your blood sugar balance which can help to reduce the risk of related symptoms and conditions.

Further testing to assess blood sugar balance