Eating Healthy / Nutrition

by Christina Wilson

Blood sugar is essential to consider when addressing any health concern. Balanced blood sugar levels are critical for maintaining stable energy, preventing chronic illness, and for overall well-being.

Remember, it’s normal for glucose levels to fluctuate to some degree. It’s important to note that a "normal" blood sugar level” varies based on many factors including:

The type and quantity of food you consume and when you consume it
The amount and intensity of the exercise you engage in
Medications
Medical conditions and chronic illnesses you may have
Age
Stress
Hormones, including sex hormones and menstrual cycle timing
Caffeine and alcohol

So while one size never fits all – not in blood sugar balance, not in anything these are some general suggestions for ways to help lower a high glucose swings:

Increase protein, fat and/or fiber (vegetables) intake which helps blunt the spike of glucose in a meal.

Everyone has a different carbohydrate threshold 🥖 Experiment to see what type and amount of carbohydrates are optimal for your biochemistry and lifestyle.

Have a tablespoon of apple cider vinegar in a glass of water before a meal. According to a study published in the Journal of Evidence-Based Integrative Medicine, taking 2 tablespoons (1,400 milligrams) of apple cider vinegar can significantly lower fasting blood sugar levels 30 minutes after consumption.

Meal sequencing- consume protein and vegetables first and carbohydrates last, your body breaks down glucose last causing less of a spike 🥗

Move before or after your meal, any exercise with help you body utilize the readily available glucose–a 15-20 minute walk is great🏃If we are active and move our muscles, we use that glucose for energy. 🧘

Consume higher carbohydrate meals earlier in the day, as the day goes on we become less insulin sensitive ⏰

Get adequate sleep. Lack of sleep negatively affects hormones including cortisol, insulin and hunger/fullness hormones 😴

Manage stress. Stress causes an increase in blood sugars. Stress causes elevated cortisol (a hormone that's involved in the body's stress response), which then, along with other pro-inflammatory cells (in this case, cytokines), promotes glycogenolysis and gluconeogenesis. Glycogenolysis is when stored glucose (referred to as glycogen) is broken down into sugar and enters the bloodstream, and gluconeogenesis is when the body creates even more glucose from noncarbohydrate sources in the body. The overall outcome is elevated blood sugars.

Stay hydrated. Dehydration causes a higher concentration of glucose in the blood as the body tries to compensate for the fluid imbalance.