First of all, what does it mean to “balance your blood sugar”? Blood sugar balancing refers to maintaining stable levels of glucose (sugar) in the bloodstream throughout the day. This stability is crucial because glucose is the body’s primary energy source, particularly for the brain and muscles. When blood sugar levels fluctuate too much—either spiking too high, or dropping too low, it can lead to symptoms such as fatigue, shakiness, weakness and long-term health issues include insulin resistance, diabetes, and cardiovascular disease. Even if you don’t have diabetes or insulin resistance in your family, it is important for everyone to work on maintaining healthy blood sugar levels and here are some reasons why:
- Energy Regulation: Stable blood sugar prevents energy crashes and mood swings. Blood glucose fluctuations contribute to fatigue, irritability, and cravings for sugary foods, which keeps us in a constant cycle of craving processed, refined foods that lead to weight gain and other metabolic issues.
- Chronic Disease Prevention: Consistent blood sugar control reduces the risk of complications and long-term risks like cardiovascular disease, nerve damage, and kidney issues, especially in those with or at risk of diabetes.
- Cognitive Health and Brain Function: The brain relies heavily on glucose for energy. Stable blood sugar levels improve concentration, memory, and mood. Conversely, blood sugar fluctuations can lead to brain fog, irritability, and cognitive decline over time
- Hormonal Balance: Blood sugar imbalances can affect key hormones, including insulin, cortisol, and leptin. These imbalances can disrupt sleep, stress response, and hunger regulation, leading to weight gain and chronic fatigue.
- Immune System Support: Elevated blood sugar suppresses immune function and increases inflammation, making the body more susceptible to infections and slower to heal. Stable levels support a robust immune response, which is especially important during cold and flu season.
So, what are the best strategies for balancing blood sugar?
- Prioritize Low-Glycemic Foods: Replace refined carbohydrates (white bread, pastries, white pasta) with whole grains and other complex carbs that are high in fiber like einkorn, wild rice, oats, legumes (beans, lentils, chickpeas), and sweet potatoes with the skin. These foods release glucose slowly in the bloodstream, preventing spikes and crashes throughout the day.
- Ensure to Incorporate Healthy Fats and Proteins: Incorporating healthy fats (ex: avocados, nuts, seeds, fatty fish, olive oil) and high quality proteins (ex: grass fed meat, pasture raised poultry, wild caught fish) into meals. These macronutrients slow carbohydrate absorption and help to create a slower, longer energy burn for the next few hours after a meal until it’s time for the next one.
- Stay Hydrated: Dehydration can elevate blood sugar levels. Drinking sufficient water helps flush out excess glucose and reduces insulin resistance. We often mistake thirst for hunger, so it’s important to stay hydrated also to prevent false sugar cravings.
- Manage Stress and Sleep: Chronic stress and poor sleep increase cortisol, which can spike blood sugar. Prioritize relaxation and 7-9 hours of sleep per night.
- Avoid Sugary Foods & Drinks: High sugar candy, chocolate, or cold drinks beverages like sodas and sweetened juices cause rapid blood sugar spikes. Opt for water, herbal teas, or drinks with no added sugars.
- Stay Active!: Regular exercise improves insulin sensitivity, helping cells better use glucose for energy. This also helps to maintain a healthy weight, curb sugar cravings, and increase metabolism, reducing cardiovascular disease risk.
Balancing blood sugar involves many varying factors such as mindful dietary choices, adequate hydration, and lifestyle habits like stress management and regular exercise. These practices not only stabilize energy levels but also protect against long-term health complications. Remember, just because you do not have diabetes or blood sugar issues in the family, doesn’t mean you are immune to having dysregulation of glucose levels. Do your best to practice these beneficial habits above, along with regular lab work to ensure a happy and healthy metabolism! Our Sanctuary team of providers is a great resource for all things diet, nutrition, and lifestyle, so utilize us! Stay in touch on social media, in person, or set up a discovery call to learn more about how we can help you restore joy through nutrition!
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.