Balanced blood sugar levels are essential for overall health and well-being. Imbalanced blood sugar is typically associated with diabetes, however you don’t have to a diagnosed diabetic to be impacted by it. Many of the signs and symptoms of blood sugar issues can seem unrelated and are often overlooked. In this blog, we will explore the signs of imbalanced blood sugar and offer holistic strategies to manage it effectively.
When you eat a meal or a snack, the carbohydrates (and even small amounts of protein) are broken down into sugar molecules called glucose that get absorbed into your bloodstream. Your blood then carries glucose to every cell in your body to be used as a primary source of energy for organ function.
In order for glucose to enter your cells it needs a key to unlock the door. And that key is a hormone called insulin, which is produced and released from your pancreas. But if you consume too many carbohydrates, your blood sugar will rise, and your body will release too much insulin. If this happens every once in a while, you may experience some symptoms but your body can handle it. If this happens consistently over time however, your body’s ability to produce and respond to insulin becomes impaired and glucose remains in your blood stream rather than being transported into your cells. This is called insulin resistance. It’s a good idea to have your blood sugar checked regularly. The chart below shows what optimal ranges are for both diabetics and non diabetics.
Frequent Hunger and Cravings: If you find yourself constantly craving sugary or starchy foods, it could be a sign of imbalanced blood sugar. Your body might be seeking a quick energy fix.
Energy Fluctuations: Experiencing energy spikes and crashes throughout the day may indicate unstable blood sugar. High sugar/carb intake can lead to energy surges followed by fatigue. Also, becoming excessively tired after eating can also indicate issues.
Irritability and Mood Swings: Blood sugar imbalances can affect your mood. A drop in blood sugar levels can make you feel irritable and anxious. This is commonly referred to as being “hangry”.
Frequent Thirst and Urination: Excessive thirst and urination can be a sign of high blood sugar, which might indicate prediabetes or diabetes.
Weight Gain: An inability to maintain a healthy weight is often related to blood sugar imbalances. High sugar consumption can lead to insulin resistance and fat storage especially when protein and healthy fats are under consumed.
Chronic Stress and/or Other Hormone Imbalances: Your hormones all work together to ensure your body is functioning properly. This means if there is a problem with one, other hormones will also be affected. Cortisol, the body’s main stress hormone, becomes elevated when blood sugar is too high or low which contributes to stress.
Trouble Staying Asleep: If you have a tendency to wake up often throughout the night, this could be due to blood sugar issues or eating too close to bedtime. This happens because at some point your blood sugar drops too low, and cortisol spikes in order to stabilize it.
Nutrient Deficiencies: If your diet consists of a lot of processed foods or if you’re a picky eater you likely will have some nutrient deficiencies. Many key nutrients play a critical role in metabolizing your food and keeping blood sugar in check.
Avoid Highly Processed Foods: This is the first thing to focus on. The majority of ultra processed foods are devoid of key nutrients and fibre, are often high in sugar and are filled with inflammatory ingredients – many of which have completely unknown effects on our bodies. Not to mention, there are over 60 different names for sugar allowing food companies to disguise it easily.
Choose Complex Carbs: Foods such as vegetables, fruits, whole grains and legumes are all generally complex carbohydrates, which are digested at a slower rate and therefore result in a smaller spike in blood sugar because they contain fiber and other nutrients. Examples of simple carbs are refined flour based foods, fruit juices, table sugar, and syrups. All carbs fall on a spectrum called the Glycemic index which rates foods based on how much they spike blood sugar.
No “naked” Carbs: Avoid eating carbs alone – instead pair with a source of protein and/or healthy fat to create a well balanced meal or snack and slow the absorption of glucose. There are certain scenarios where this doesn’t always apply, such as shortly before a workout when you need a quick source of energy.
Eat Regular Meals: Avoid skipping meals as this can cause your blood sugar to drop too low, resulting in irritability, fatigue, and increased cravings. This makes it much more difficult to use your best judgment when choosing what to eat next, often resulting in a poor choice.
Prioritize Sleep & Stress Management: Lack of sleep can have a big impact on the regulation of your hunger and satiety hormones, so do your best to stick to a healthy sleep schedule. Stress management is also key (this goes hand in hand with sleep) – if you’re in a state of stress this also impacts hormones and can drive cravings, especially for sweets.
Exercise: Exercise is extremely important for balancing blood sugar, as this helps transport glucose into your muscles to be used for energy in the form of glycogen rather than floating around your blood stream. Even simply walking around or doing gentle movement following meals can reduce your blood sugar spike dramatically. Furthermore, it would be ideal to focus on building muscle as the more muscle mass you have on your body, the more carbohydrates can be stored in your muscles.
Berberine: Berberine is a natural compound found in plants that has been used for thousands of years for many different health conditions. It has been proven to lower blood sugar levels by improving your body’s ability to transport glucose into your cells.
Cinnamon: When taken in supplemental form, cinnamon has shown to reduce both fasting and post meal blood sugar levels in healthy adults and those with Diabetes type 2.
Chromium: This is a trace mineral that many people are deficient in due to poor soil quality and plays a large role in the metabolism and utilization of carbohydrates.
Probiotics: Taking probiotics or increasing your intake of probiotic rich foods can help manage blood sugar by promoting a healthier gut microbiome and reducing inflammation, which directly influence your metabolism.
Thanks for reading our article… Here at Optimize Coaching we strive to help our clients build a strong foundation of nutritional knowledge and guide them to increased health and performance. If you are interested in learning more information regarding health, nutrition or supplement book an appointment with one of our practitioners today.
