3 Easy ways to Balance Your Blood Sugar: A Quick Guide
I’m the first to admit that navigating all the information about hormones, diet and nutrition can get confusing. Nutrition can feel like a bit of a puzzle, influenced by individual food preferences, dietary restrictions, cultural nuances, and accessibility factors.
Lately, my social feed has been full of the latest research emphasising the role of balanced blood sugar in supporting hormonal health. Intrigued, I decided to dig deeper. Drawing insights from my own research and lived experiences, I've uncovered three simple ways to make blood sugar balance feel like a breeze.
You deserve to feel good and have the power to take control of your health. Read on to discover what blood sugar balance is, what it means for your body and how you can implement some small lifestyle changes to help you have happy hormones.
So…What exactly is blood sugar?
Our bodies need sugar in the blood for energy, and insulin is the hormone that helps sugar (glucose) enter our cells for energy use. Glucose is like the body's fuel, providing the basic energy molecules. Blood sugar balance means keeping glucose levels in the blood stable. It's vital for overall health, affecting energy levels, weight, hormone balance, brain function, and how we handle stress. Importantly, individuals may react differently to low blood sugar.
Eat protein and healthy fats with every meal
With a balanced meal of protein, fat, and fiber, our blood sugar rises gradually after a meal and then stabilises slowly over time and provides a slow and steady source of energy. I also prefer to eat an early dinner as it allows more time for your body to process and metabolise the food before bedtime. This can help prevent significant post-meal blood sugar spikes that may occur when eating too close to bedtime
Keep in mind that this is my own experience. Consider working with a Nutritionist or Registered Dietitian for personalised nutrition support.
2. Managing Stress Levels
When we're stressed, our adrenal glands produce cortisol, and our liver releases stored glucose called glycogen. In the past, this helped us have energy to face physical dangers. Nowadays, our stressors are often more sedentary, leading to glucose circulating in the blood and potentially leading to unbalanced blood sugar levels. Simple tips to improve this include getting enough rest, eating well and cutting down on caffeine-containing drinks. Including self-care into your daily routine with low-impact movements like Pilates and mindfulness meditation or deep breathing exercises, can provide further support in reducing stress.
3. Good Quality Sleep
Studies indicate that sufficient sleep can enhance blood glucose levels and the body's insulin utilization. To improve sleep quality, consider winding down earlier in the evening and aim for 8 hours of sleep, ideally from 10:30 pm to 6:30 am. If falling asleep is a challenge, try eating at least 3 hours before bedtime, reducing lighting and screen time, and enjoying a calming chamomile herbal tea before going to bed.
For an in-depth exploration of blood sugar balance, I encourage you to explore www.glucosegoddess.com. Jessie, the creator of this invaluable resource, provides comprehensive insights into blood sugar dynamics, shedding light on issues such as spikes, cravings, and holistic strategies for optimal well-being.