Ways To Maintain A Healthy Blood Sugar Level Naturally

While blood sugar is particularly crucial for certain individuals, such as diabetics and pre-diabetics, its impact extends to all of us, influencing various aspects of our daily lives and health. Signs of dysregulated blood sugar encompass irritability, brain fog, mood swings, and that familiar "hangry" feeling when we go too long without eating.

Blood sugar also plays a role in our energy levels, contributing to the infamous "afternoon slump." Additionally, it influences our food cravings, prompting sudden desires for desserts. Furthermore, it can affect fat storage and pose challenges in managing a healthy weight, as well as impacting our sleep quality and hormonal balance, including menstrual cycles and PCOS diagnosis.

Essentially, our glucose levels have a significant impact on various aspects of our well-being. While you may have heard about blood sugar, you might not fully understand its meaning and how it affects you. If blood sugar is something you often come across but don't comprehend or if you're simply curious about it, this post is designed to provide insights for you.

Blood Sugar 101:

In essence, blood sugar, also known as blood glucose, is the primary sugar (carbohydrate) circulating in your blood. Its levels vary based on the types of foods consumed, such as carbs, protein, and fat. Crucially, blood sugar acts as the main energy source for the body, emphasizing the importance of glucose and carbohydrates.

To simplify, envision your blood as carrying tiny bits of sugar (glucose) throughout the body, delivering them to cells for energy. While glucose is essential, there is a caveat—excessive amounts can be problematic. Essentially, the more carbohydrates consumed (bread, rice, starches, etc.), the higher the blood sugar level, and conversely, reducing carb intake lowers blood sugar.

Maintaining an optimal blood sugar level is crucial for health, as both too much and too little sugar in the bloodstream can pose risks. The body diligently regulates sugar levels, and the pancreas plays a key role by releasing insulin, a hormone that acts as the "gatekeeper." Insulin facilitates the departure of glucose from the blood, allowing it to enter cells and thus lowering blood sugar levels.

The relationship between insulin and glucose is a finely tuned dance, striking a balance between the body's need for glucose and avoiding excess. Quick facts include a "normal" blood sugar range of 70 to 140, clinical hypoglycemia occurring below 55, and hyperglycemia, or high blood sugar, starting at 140 and potentially indicating pre-diabetic or diabetic values at 200 and above.

These quick facts underscore the importance of understanding and maintaining a balanced blood sugar level for overall health.

Signs Your Blood Sugar May Be Imbalanced

Indications of Blood Sugar Imbalance: Dysregulated blood sugar has effects that extend beyond just nutritional concerns. Improper blood sugar management can manifest in various side effects, including pre-diabetes, diabetes, weight fluctuations, sugar cravings, changes in blood pressure, difficulty managing weight, nerve damage, jitters, and nervousness— even if you don't consider yourself "at risk" for these conditions.

Questions to Consider:

• Are you experiencing a pronounced afternoon slump?
• Do you find yourself craving sugar or carbs to boost energy?
• Are you frequently irritable and on edge?
• Do you struggle with weight issues?
• Are you dealing with brain fog or low energy?
• Are there mental health challenges?
• Do you have PCOS or an irregular menstrual cycle?

If you identify with these symptoms, it may be a signal that your blood sugar levels are imbalanced, prompting a need for closer attention.

If you are currently facing these symptoms, it's advisable to investigate your blood sugar levels. The symptoms mentioned could be indicative of erratic blood sugar levels, akin to a roller coaster, exerting a considerable influence on how you feel, even if you may not be aware of it.

While you might perceive these symptoms as your normal baseline, often, it doesn't have to be that way.

Stable blood glucose levels impart a sense of calm. You feel nourished without experiencing intense hunger or cravings. Your mood stabilizes, and you experience peaceful sleep. These outcomes can be associated with maintaining a stable, normal range, and healthy blood glucose level. If you suspect blood sugar imbalance, consulting with a healthcare professional can provide valuable insights and guidance.

Tips for Regulating a Healthy Blood Sugar Level

Although there are individuals who require focused attention on their blood sugar management through intensive treatments, pharmaceuticals, and daily tracking, this blog post aims to provide more general and everyday tips. These suggestions are designed for those with relatively healthy blood sugar levels, seeking ways to enhance stability and regulation without the need for intensive measures.

These six tips are holistic, straightforward, and can have a noticeable impact on maintaining stable blood sugar levels.

Alright, so what actions can be taken to address this issue?

As mentioned earlier, the PRIMARY method for managing blood sugar involves making healthy dietary choices, maintaining a reasonable carb intake, and adopting a whole-food diet.

Here are some General (Most Impactful) Guidelines For Managing Blood Sugar:

1. Follow a minimally processed diet.
2. Avoid overconsumption of carbs.
3. Increase fiber intake.
4. Incorporate more protein into your diet.
5. Steer clear of sugary drinks (such as sweetened coffees, soda, juice, etc.).
6. Switch from simple carbs to complex carbs (e.g., choose whole-grain bread over white bread).

These foundational practices serve as an essential starting point. However, some straightforward yet impactful actions can be considered as the cherry on top! While proper nutrition remains the most significant factor influencing blood sugar, the following are five additional holistic habits that have demonstrated effectiveness in regulating healthy blood sugar levels. Let's delve into each of these practices.

Apple Cider Vinegar

Can Apple Cider Vinegar impact blood sugar? Absolutely!

You might recognize apple cider vinegar as a traditional cooking ingredient or a trending wellness remedy, but there's scientific support for its role in blood sugar management.

So, how does it work?

The acetic acid present in vinegar is associated with several mechanisms, including delayed gastric emptying, increased glucose utilization, suppression of hepatic glucose production, and facilitation of insulin secretion. Studies have demonstrated that when consumed with a high-carbohydrate meal, apple cider vinegar can mitigate the blood sugar spike.

In individuals with Type 2 diabetes, supplementing with apple cider vinegar led to a notable 19% improvement, and those with pre-diabetes saw up to a 34% improvement. A double-blind randomized controlled trial in patients with type 2 diabetes revealed that apple cider vinegar significantly reduced HbA1c (p=0.002) and fasting blood glucose (p=0.006) compared to a placebo group that only consumed water without added apple cider vinegar.

In simpler terms, acetic acid interferes with the digestion of starch molecules (carbs), subsequently reducing the absorption of glucose into the bloodstream after a meal.

To incorporate apple cider vinegar into your routine, you can add 1-2 spoonfuls to your water, use it in salad dressings, or take it in the form of a wellness shot. This simple addition may contribute to the effective management of blood sugar levels.

Cinnamon

Yes, that common spice in your kitchen—cinnamon—can indeed have a substantial impact on your blood sugar levels.

It's not just a minor effect; a double-blind randomized control trial revealed that cinnamon was associated with:

• Lower glucose levels
• Reduced fasting blood sugar levels
• Improved insulin sensitivity
• A decrease in A1c (In fact, one randomized controlled trial found that cinnamon helped lower A1c by an average of 0.83%)

You can easily incorporate cinnamon into your diet by adding it to your food or beverages, and there's also the option to take it as a supplement. 

Timing Your Exercise

Exercise plays a crucial role in managing blood sugar levels, and incorporating regular movement into your daily routine is already a fantastic way to support your body and its relationship with glucose.

While any form of exercise is beneficial, you can optimize its impact on blood sugar. Decades of research have highlighted the sensitivity of blood glucose levels to various exercise conditions, including timing, intensity, and duration. For those interested in science, exercise influences blood glucose by increasing glucose consumption through enhanced muscle glycogenolysis and glucose uptake in the muscles. Post-meal exercise also suppresses the production of hepatic glucose output and fatty acid oxidation.

Strategically timing mild exercise after a meal helps the body utilize glucose more efficiently, mitigating the infamous "blood sugar spike." For more intense workouts, doing exercise before the meal may be beneficial for optimal results.

Key findings from the research include:

1. Moderate-intensity exercise beginning within 30-40 minutes after the start of a meal significantly reduces post-meal blood sugar peaks.
2. Light to moderate exercise before a meal raises post-meal glucose, but a similar walk after a meal lowers glucose levels.
3. Intense, hour-long interval exercise may be more effective if done before a meal.
4. Exercise starting 30 minutes after the first bite of the meal shows the most effective blunting of the glucose surge.
5. Post-meal exercise is particularly impactful after the evening meal when predominantly carbohydrates are consumed.
6. Even slow post-meal walking has been shown to reduce the rise in glucose.

Post-meal exercise is especially beneficial in maintaining blood sugar within a reasonable range. It doesn't have to be intense—a short walk, a simple 10-minute YouTube exercise video, or an easy workout can make a significant difference. To optimize the impact, start some light exercise 20-45 minutes after a meal, whether it's a daily workout or a brief moment of movement after every meal. Regular post-meal exercise can be a valuable tool in managing blood sugar effectively.

Track Your Sugars

While keeping precise tabs on your blood glucose numbers might not be essential (you can gain valuable insights by observing how different foods affect you), for those who prefer a more concrete and detailed approach, utilizing a continuous blood glucose monitor can be a game-changer.

A continuous glucose monitor (CGM) is a small device that offers real-time data on your blood sugar. It enables you to instantly view your current glucose level, observe glucose trends, and understand the direction in which your glucose levels are heading. While this method goes beyond the simplicity of other strategies on this list, it is arguably the most transformative, providing a phenomenal way to concretely assess your blood sugar levels and their impact on your overall health.

Data on Continuous Glucose Monitor (CGM):

The use of CGM is generally linked to improvements in A1c levels and a reduction in hyperglycemia and hypoglycemia events.

In a study involving over 100 individuals with type 2 diabetes, participants were divided into groups using CGM and those manually checking sugars for 12 weeks. Following the intervention, the CGM group experienced a notable decrease in A1c of 1.0%, compared to 0.5% in the manual sugars group. These differences in group outcomes were sustained at the 40-week follow-up.

Individuals vary in how they metabolize foods. The utilization of CGM can be beneficial in illustrating how the body responds to different factors, aiding in personalized therapy decisions, particularly in the era of precision medicine.

In the aforementioned study, medication was not utilized, suggesting that one of the advantages of using a continuous glucose monitor and improving A1c is through behavior and lifestyle modifications.

No “Naked” Carbs

It's crucial to recognize that carbs are not off-limits; in fact, we need them. However, how you consume carbs can impact how they are absorbed in your body. One straightforward guideline is to avoid eating "naked carbs."

By "naked carbs," Referring to carbohydrates consumed in isolation—such as plain crackers, chips, plain noodles, plain bread, apples, and so forth. While there's nothing inherently problematic about consuming carbs on their own, a more effective approach exists for incorporating carbohydrates into your diet to better support blood sugar levels, and it's straightforward.

The key is to balance carbs with sources of protein, fiber, and healthy fats. For instance, add some all-natural cheese to those crackers, dip chips in hummus, pair chicken with noodles, top bread with avocado, or enjoy an apple with peanut butter.

When you "pair" carbs with a protein or healthy fat, it stabilizes blood sugar by slowing the absorption of glucose into the bloodstream. This results in a more consistent release of energy, avoiding the peaks and valleys associated with blood sugar fluctuations. Additionally, this approach helps you feel more satisfied and full.

For example, if you were considering having an apple, try pairing it with peanut butter. The combination of protein and healthy fat creates a more "complete" snack that gradually releases the sugar from the apple, preventing a sudden blood sugar spike. This simple adjustment can make a significant difference in managing your blood sugar levels effectively.

Conclusion

Blood sugar is constantly present in your body, affecting you 24/7, yet it often goes unnoticed. However, understanding your blood sugar and observing how it influences your mood, energy levels, cravings, weight, sleep quality, and hormones can be truly transformative.

It's crucial to emphasize that there's no single holistic solution, supplement, or workout that serves as a "cure-all" for maintaining healthy blood sugar. Achieving and maintaining healthy blood sugar levels requires consistent efforts, including nourishing your body with a minimally processed diet rich in complex carbs, fiber, protein, and healthy fats. Additionally, adopting an active lifestyle, managing stress, being mindful of meal composition, and practicing intentional habits are all essential components.

Proper blood sugar management has far-reaching effects, impacting various aspects of your well-being. Blood sugar is a factor that influences every other aspect of your body, and by prioritizing it, you can enhance your overall well-being.

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