5 Tips for Balance Blood Sugar

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I’m sure we’ve all heard that diabetes is one of the leading causes of death in the United States. I used to think this was something that only older people had to worry about, and that it wouldn’t affect me until my later years. I also didn’t think that the foods that I was eating now would have a direct impact on my future health. But when I was diagnosed with PCOS and learned that one of the leading causes of PCOS is insulin resistance, I set out to figure out exactly what I could do to prevent it from getting worse, and to also prevent it from spiraling into diabetes.

Did you know that 1 in 10 people have diabetes and 38% of the population has pre-diabetes? On top of that, a whopping 80% of the population experiences harmful blood sugar spikes, even if they don’t have diabetes or pre-diabetes. This is why it is so crucial to balance your blood sugars. Blood sugar regulation is a primary foundation because it affects all aspects of human physiology: 

• Energy production and balance

• The tissue integrity of every organ and blood vessel

• Hormonal balance (including hormones of digestion, stress, and sexual function

• Brain health, mood, memory, and cognitive function

• If blood sugar regulation is not working efficiently, overall health cannot be achieved, leading to oxidative stress and erratic energy output.

Once I realized how big of an issue this was, I set out to do my own experimenting. For years I’ve struggled with high fasting blood sugar levels, but my A1c tests have always come back normal, so I didn’t think much of it. When I started exploring what things I could do to help with my PCOS, I decided to invest in a continuous glucose monitor (CGM).

A little more science for you

Glucose is the primary energy source for our cells, and maintaining an appropriate level of glucose in the body is critical for proper bodily function. When paired with protein and fatty acids, glucose can be turned into ATP (Adenoise Triphosphate) which is the fuel that is used in every cell of our body.

I want to introduce you to my PAALS, or my blood sugar friends, if you will. Blood sugar is controlled by the central nervous system and peripheral organs; the Pancreas, Adrenal glands, Adipose tissue, then Liver, and Skeletal muscle. The pancreas uses its endocrine function to release hormones that help regulate blood sugar. Insulin is the hormone that is released when energy needs to be taken to the cells for energy, and glucagon is the hormone that is released when the body needs stored glucose to be brought into the bloodstream (you haven’t eaten in a long time, and your blood sugar has dropped too low). The adrenal glands should play a minor role in BSR, but when we experience dysfunction in BSR, the adrenals take on a bigger role. The adipose tissue stores triglycerides (fatty acids). When we take in too much glucose, our body converts the excess glucose to triglycerides and it gets stored in the adipose tissue. The liver is responsible for creating glucose out of proteins and fat (glucoseneogenesis), and breaking down stored glycogen (glycogenolysis). The skeletal muscles stores glycogen can be helpful when the body is in need of gluconeogenesis.

5 Tips to help balance your blood sugar

1. Make apple cider vinegar a daily supplement
   This is probably my favorite and easiest blood sugar hack. Studies have shown that apple cider vinegar can help to lower post-meal blood sugar spikes by up to 25%. I add one tablespoon to 4 oz of water and sip on it 10-30 minutes before my meal. My favorite type of apple cider vinegar is raw, organic, and includes the mother in it.

2. Fiber first
   Because of the complex structure of fiber, it takes longer to break down in the digestive tract. This means that if you consume fiber before the rest of your food (specifically carbs), it helps to slow down digestion which reduces the speed sugar is released into the bloodstream. This is why the order in which you eat your food is so important! Always try to eat fiber first, then protein and fat, then carbs.

3. Protein+Fat=Carbs Best Friend!
   As mentioned above, the order in which you eat your food is very important! Similar to fiber, protein and fat help to slow the release of sugar into the bloodstream. I like to think of protein and fat as a “cushion” to your carbs. It helps to prevent harsh spikes and falls of blood sugar. If you’re reaching for some carbs, ask yourself which protein and/or fat you can pair with it!

4. Movement
   Remember earlier when I said that the skeletal muscles store glycogen which can be helpful when the body is in need of gluconeogenesis? That’s a complicated way of saying that muscle is one of your best friends when it comes to helping store glucose. The more muscle you have = the more glucose your body can store. But even simple movement can help with blood sugar regulation! Something as easy as taking a 10-minute walk after meals can help to increase the body’s insulin sensitivity, meaning your cells will be more responsive to insulin.

5. Stress less
   As I continue to manage my blood sugar levels and PCOS, one of the most useful tools I’ve found is a continuous glucose monitor (CGM). A CGM is a sensor that you wear on your arm for two weeks and it gives you a constant reading of your blood sugar levels. This has been extremely helpful for me to see not only what foods cause me to have blood sugar spikes, but what other factors have an impact on my blood sugar. And one of the biggest culprits is stress. I realized that if I was having a more stressful day at work, I’d have a blood sugar spike. Running late? Blood sugar spike. Didn’t sleep well? Blood sugar spike. The most interesting one I noticed was after a cortisol injection in my shoulder. I tore my AC joint a few years ago rock climbing, and my orthopedist wanted to try an injection to see if that might help. The day after getting the injection, my blood sugar would consistently shoot up anywhere between 160-180. YIKES! This is because they contain the hormone, “cortisol,” better known as our stress hormone. This lasted for about two weeks after getting the injection, and then it finally settled back down to my normal ranges, but that was scary for me to see. It made me realize just how much stress can negatively effect my blood sugar. I now make a daily effort to intentionally lower my stress levels by doing deep breathing exercises, getting enough sleep, not overwhelming myself, and knowing when to take a couple of steps back from things.
   

There are multiple different ways to help stabilize and maintain healthy blood sugar levels! If you try out these hacks, be sure to shoot me a message and let me know how they work for you. And of course, if you want some additional support, you can book a discovery call to see if 1:1 services are a good fit for you!