Blood sugar: how to know if it’s balanced or not?
Photo Credit MyKenzie Johnson on Unsplash
I regularly support people suffering chronic conditions like obesity and diabetes to make food and lifestyle changes so they can have a better quality of life. It’s hard. Hard for them to make changes after so long. Hard to stick with changes when they often know no different or have life stresses to contend with.
I then go about my non-work life and regularly see people suffering with blood sugar imbalances and not realising it; and I can’t help but wonder how many of these people are going to end up with diabetes in the future? How many of them could experience a better daily life if they got things into balance? More energy, more focus and better health now and in the future.
How do you know if your blood sugar is out of balance?
Experiencing post-food comas or a sudden loss of energy or tiredness that’s alleviated by snacking?
Do you often crave carbs or sugar?
Do you snack regularly to get through the day?
Do you get “hangry” and irritable when you’re hungry, or feel weak and shaky if you go too long without food?
Do you have skin tags developing around the body?
Are you waking in the night to urinate regularly?
Are you experiencing regular high levels of stress or chronic stress?
…If you answer yes to any of these then it’s possible your body is struggling to balance its blood sugar.
What does imbalanced blood sugar mean?
When we eat sugar, or simple carbs which quickly breakdown to sugar, it creates a dramatic spike in blood sugar levels. Our body then needs to get it into our cells so we can use it for energy. This is where the hormone insulin is released from the pancreas to help regulate blood sugar levels and get it into our cells.
If levels are constantly high the cells become resistant to insulin. Ever been shouted at by someone so much that after a while it just doesn’t go in? Same concept. Insulin shouts so loudly at the cells, they stop responding and we can’t get the sugar into the cells, meaning we can’t get the energy. Sugar then circulates around the body longer than necessary, causing damage and turning into fat cells. We then crave energy and sugar so we eat more…and so the cycle goes. It’s a slippery slope which we don’t often realise we’re on. I road this rollercoaster for years without realising it, now it’s under better control I realise the difference it’s made to my daily life.
Improved Energy Levels - By eating the right things you can help manage a sustained level of energy throughout the day and avoid those sudden crashes.
Improved Mental Function - blood sugar levels have a direct impact on brain function. Unstable glucose levels can cause brain fog and difficulty concentrating, while balanced levels promote clearer thinking, alertness, and improved memory. High blood sugar levels can cause inflammation in the brain, impacting cognitive function, memory, and attention and can also contribute to increased risk of neurodegenerative diseases.
Better Weight Management - Less sugar in the blood, means less conversion to fat cells.
Improved hormone regulation - High insulin levels can cause the body to produce more androgen hormones, which can result in conditions like polycystic ovary syndrome (PCOS) in women. It can also result in lower levels of sex hormone binding globulin (SHBG) which binds to excess oestrogen and testosterone in the blood, so low levels can mean higher levels of these hormones in the blood. Similarly, low blood sugar levels trigger the release of stress hormones like cortisol and adrenaline, which can lead to insulin resistance and other hormonal imbalances including disrupted thyroid hormone production, causing hypothyroidism (underactive thyroid).
Improved Heart Health - Unbalanced blood sugar levels can damage blood vessels, leading to heart disease.
Reduced Risk of Type 2 Diabetes - Chronically high blood sugar levels can damage tissues and organs in the body, leading to an increased risk of developing type 2 diabetes. If you’ve had gestational diabetes, you are more at risk of type 2 diabetes in the future.
Stronger immune system - When blood sugar levels are too high or too low, it can cause inflammation in the body, which can weaken the immune system. High blood sugar can lead to chronic inflammation, which can affect the ability of white blood cells to fight off infections and other diseases. Additionally, it can damage blood vessels over time, making it harder for oxygen and nutrients to reach body tissues and organs, including the immune system.
Balancing blood sugar becomes even more important as we pass 40-years old, when changes in our hormones and body composition need more attention - for both men and women. The good thing is there’s loads of easy things you can do to start getting things back on track.
Top tips for managing blood sugar
Ensure you have some protein with every meal
Take protein as your first bite of each meal.
Focus on eating slow release carbohydrates and good fibre. This helps provide more sustained energy and reduces blood sugar spikes. This includes things like oats, wholegrains, legumes, lentils, vegetables. Aim for foods with a lower glycemic index
Avoid snacking regularly. This impacts our blood sugar and increases the risk of insulin resistance. If you need to snack, make sure you have protein or good fats - a handful of nuts and seeds, apple with a nut butter, wholegrain rice cake with hummus.
Minimise sugary foods and watch out for hidden sugars. Sweets, chocolate, even savoury snacks like crisps, turn into quicker release sugars and can spike your blood sugar. Read your labels as sugar resides in so many things you don’t expect like soup, curry, flavoured nuts and salad dressings.
Keep active. Doing some gentle exercise after eating can help. Walking, stretching, and gentle cycling can help to increase insulin sensitivity, meaning glucose can get into the cells better.
Have a balanced breakfast. Toast, pastries and bread or sweet fruits on their own can spike blood sugar meaning you’re chasing your energy dips all day. Having a balanced breakfast containing complex carbs, protein or good fats helps to remove sugar spikes and maintains energy levels, making it easier to keep balance during the day.
Avoid caffeine first thing. Caffeine initiates a release of adrenaline which results in the release of glucose into the blood, raising blood sugar levels which can then be followed by an energy crash. Try waiting until after breakfast for your coffee, you might find it lasts you longer!
Manage stress. When we’re stressed we go into fight or flight mode, which means we release glucose into the blood for energy, impacting your blood sugar regulation and giving your body more to do.
Most importantly, once your blood sugar is in balance, it doesn’t mean the end of sweet treats forever. You will begin to recognise the symptoms of imbalance and the benefits of balance and choose the timing of your treats wisely. Made a lot easier by the disappearance of your sugar cravings!
How do you feel about your energy levels? How do you feel pre- and post-eating? If you’re thinking this might be you, try some of the tips above and see how you get on.
Want to talk more about your blood sugar or your health? Get in touch