5 Simple Ways to Balance Your Blood Sugar (and why you should)

 
balanceyourbloodsugar

When it comes to more energy, stable moods, and healthier hormones, well balanced blood sugar really is the secret! 

When you think of blood sugar, your brain probably goes right to diabetes and heart disease.

And yes, those conditions are related, but they’re not the only ones to be thinking about!

Blood sugar imbalances actually play a HUGE role in many of the chronic diseases we see today!

Insulin dysfunction (aka: outta whack blood sugar) is also related to: 

  • Breast cancer

  • Osteoporosis 

  • Dementia (now commonly referred to as ‘type 3 Diabetes’) 

  • Fatty Liver 

  • Immune dysfunction

  • Autoimmune disease 

  • Hormonal imbalances like PCOS and PMS

  • Obesity 

  • Chronic fatigue 

So by optimizing your blood sugar you not only reduce brain fog and fatigue, and better balance your hormones and metabolism. . . you also can prevent a whole host of chronic diseases!

Seems like a win/win. . . right?!

CAUSES OF INSULIN DYSFUNCTION

So what kinds of things drive insulin dysfunction? 

Here are a few of the big ones:  

  • Poor diet 

  • Imbalanced gut microbiome 

  • Excess inflammation 

  • Excess stress 

  • Sedentary lifestyle

  • Nutrient deficiencies 

The bad news is that most of us are struggling with one if not multiple of these lifestyle factors. 

But the good news is, that means there are a lot of opportunities to make small changes and see BIG results. 

Here are 5 Simple But Effective Ways to Balance Your Blood Sugar

Eat Breakfast (Coffee doesn’t count)

I know. I know. Everyone you know is intermittent fasting these days. Maybe you’ve even tried it and felt pretty good. Bodies are different! But when you’re already feeling exhausted, your body needs fuel! And caffeine on an empty stomach is a recipe for feeling anxious all day long. So while coffee and a sugary treat probably won’t do your body any favors in the morning, a breakfast that is rich in protein, healthy fats, and high-fiber carbohydrates will balance your blood sugar and keep you feeling satisfied all morning long. And if you don’t feel hungry in the mornings that is not a good thing! It often means your body is running off of stress hormones and your metabolism is running sloooow. Having an appetite is not a bad thing! 

No Naked Carbs 

Just like sugar, simple carbs can send your blood sugar soaring and leave you on a rollercoaster that is anything but fun! No need to avoid carbs altogether, but you should pair them with fat and protein for meals and snacks that actually leave you feeling satisfied. No need to overcomplicate things! Want an apple? Try adding some peanut butter or greek yogurt. The fat and protein will help to slow down the speed at which your body absorbs glucose (aka sugar) resulting in less of a spike. Simple is good! 

Move Your Body

A 10 minute walk after dinner is a quick and easy way to improve your blood sugar. A recent study found that walking for just 10 minutes after a meal can lower your blood sugar by 22 percent! And just 30 minutes of walking daily reduces your overall risk for diabetes by 35 percent! (walking out the door now. . . )

Reduce Your Stress 

Easier said than done I know, but hear me out! Stress hormones like cortisol play an important role in regulating your blood sugar. Cortisol gets a pretty bad rap, but it’s definitely not all bad!

Your body needs adequate cortisol to properly absorb nutrients, keep your blood pressure regulated, and the rise in cortisol in the morning is what gets you out of bed to rock your day. 

Prolonged, elevated cortisol levels are where you can get into trouble. When your body is under stress, it responds by sending more glucose from your liver into your bloodstream in order to respond to the current ‘threat’. 

When high stress becomes your norm, your blood sugar and your energy levels start to suffer. Stress will never go away altogether, but finding ways to activate your parasympathetic nervous system throughout your day, (think meditation, yoga or breathwork) helps to get your body out of “fight or flight” and can be a powerful but simple tool to regulate your blood sugar and prevent overwhelm and burnout. 

Try Vinegar Before Your Next Meal 

Consuming vinegar just before or after a meal can help to reduce spikes in your glucose levels and slow down the absorption of that meal’s sugars into your bloodstream. 

The acetic acid in vinegar helps slow down the breakdown of sugars and starches, decreases the amount of insulin released, and increases your cell’s ability to uptake glucose from the bloodstream! 

One study found that consuming apple cider vinegar (ACV) reduced post-meal blood sugar levels by almost half! Several research studies have been done, but overall the research is still a bit mixed. 

However, drinking 1 T of organic, unfiltered apple cider vinegar diluted in water before meals is a safe and easy intervention that can help support your  digestion and a healthy gut microbiome. 

That’s it! 

5 simple but effective ways to start balancing your blood sugar now!

You don’t need to do everything perfectly to create positive changes in your health. Just stay consistent and remember that the small stuff really does add up to big results! 

 
Healthy lifestyle, NutritionAshley GishComment