logo

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.

Related Posts

Hello, sunshine!
Hello, sunshine!
I was rich, if not in money, in sunny hours and summer days -Henry David Thoreau. While a daily dose of sunshine is h...
Read More
The Vagus Nerve and Well Being
The Vagus Nerve and Well Being
Because of its long path through the human body, the vagus nerve has  been described as the “wanderer nerve.”  The va...
Read More
Love Up Your Liver
Love Up Your Liver
The liver is our primary detox organ. It is in charge of making toxins less dangerous through biochemical processing ...
Read More
Stretch, Stretch, Stretch!!
Stretch, Stretch, Stretch!!
Incorporating stretches into your daily routine is beneficial in so many ways. Stretching is instrumental in improvin...
Read More
Healthy Snacks on the Go!
Healthy Snacks on the Go!
          We all have busy lives and are constantly on the go! It’s important for our health, energy level, and mood ...
Read More
5 Benefits to Passing on the Booze
5 Benefits to Passing on the Booze
Uncorking the wine bottle or having a few beers is the way that many people “unwind”. While this seems like a great w...
Read More
Keeping your Immune System Healthy
Keeping your Immune System Healthy
If this last two years have taught us anything it is that COVID affects each of us differently and our immune systems...
Read More
Maintain Balance During the Holidays to Lower Stress
Maintain Balance During the Holidays to Lower Stress
Whether we are ready for the holidays or not, they are here!! That means a time for family gatherings, great food, fr...
Read More
2 Day Juice Cleanse
2 Day Juice Cleanse
I recently did a juice cleanse in which you drink one gallon of juice per day for a two day period. The two gallons o...
Read More
Fitness Challenge Ideas
Fitness Challenge Ideas
Fitness challenges are a great way to stay in shape during the Summer. Here are some great fitness challenges to look...
Read More


Christina Wilson
Christina Wilson

Author


close-icon