Blood sugar: the good, the bad, and the ugly
If you want to take charge of your health, managing your blood sugar levels is one of the most important ways you can do so. Our mental, emotional, and physical state depends on it. Our blood sugar affects our brain, immune system, cardiovascular health, and overall mood. If you want to learn how to effectively maintain stable blood sugar levels, then keep on reading!
What is it?
Blood sugar literally refers to the amount of sugar (aka glucose) in our bloodstream. When we eat carbs, in any form, they get broken down into glucose so our cells and organs can easily use it for energy. Once glucose is in our blood, we either immediately use it for energy OR it gets moved to our muscles or liver to be stored and used at a later time. Insulin, a hormone produced by the pancreas, facilitates this process.
It's a very delicate balance between glucose and insulin because we need glucose so our blood sugar doesn't get too low, but not too much at all times to the point of insulin resistance (when your cells and organs don't respond to the insulin being produced). Without enough insulin released, glucose stays in the blood and (you guessed it) keeps our blood sugar high. Insulin resistance leads the way for pre-diabetes and eventually Type 2 Diabetes. Our standard American diet, inflammation, stress, environmental toxins, and lack of sleep are all contributors to blood sugar imbalances.
Symptoms of an imbalance
Fatigue, irritability, brain fog, anxiety, sugar and coffee cravings, hanger, shakiness before meals, extreme hunger or thirst, trouble sleeping (you think you get enough sleep but wake up tired, you can't fall asleep when it's time for bed, or you wake up at 2 or 3 am).
How to test it
If you regularly get your blood drawn at your doctor's office, glucose levels will be tested. If fasting, levels for non-diabetics should be <100 mg/dl and non-fasting levels should be <140 mg/dl. You can also purchase an at-home glucose testing kit (blood sugar meter or continuous glucose monitor) so you can measure yours on a daily basis.
How to fix it
Glucose is our bodies main fuel source, so those cravings for carbs aren't something to feel guilty for. The more important part is choosing the right carbs and in the right combination for your body. Here are some tips to get you started:
Whenever you eat a carb (fruit, pasta, bread, rice, oats, potatoes, etc.) always eat it with a protein and a fat. So for breakfast if you want a bowl of oatmeal, add some of your favorite nut butter and/or protein powder.
Always drink coffee AFTER or WITH your meals (never on an empty stomach!) Coffee alone will stimulate your adrenals to release the stress hormone cortisol and cause more blood sugar issues.
Up your fiber intake. Fiber helps slow down that blood sugar spike. Switch out refined grains for whole grains, eat more fruits and vegetables, and try adding more beans, nuts, and seeds daily.
Besides food, here are some other ways to help keep your blood sugar stable:
Exercise regularly. An easy way to get that glucose out of our blood, is by actually needing that energy! Find a form of movement you enjoy so you can be consistent with it.
Manage your stress levels. We briefly talked about cortisol, but when our stress is high so is our blood sugar. Find things you enjoy that help release stress like meditation, journaling, exercising, reading, etc.
Prioritize sleep. Think of sleeping as our body's natural cleaning process. When we don't get enough sleep our system is thrown off and our hormones are out of whack, all affecting our blood sugar. (You'll probably notice that you have more cravings for comfort foods, sweets, and caffeine when you don't get enough sleep).
If you're feeling overwhelmed or confused on your journey, click here so we can get you feeling like your healthiest self!