You have probably heard of taking care of the amount of sugar you consume because it affects your health. But how do you know or find out if you are regulating sugar optimally? Let’s first start with learning what blood sugar irregularity is and what happens when is not regulated. Blood sugar irregularity refers to ups and downs in your blood’s glucose (sugar) levels, which can be either too high or too low. Glucose (blood sugar) is used as the primary energy source for the body’s cells, and it’s regulated by insulin, a hormone produced by our pancreas.
Hyperglycemia happens when blood sugar levels are too high; it can be a sign of diabetes or insulin resistance. Chronic high blood sugar can lead to complications such as heart disease, stroke, and damage to the nerves, kidneys, and eyes. On the other hand, hypoglycemia, when blood sugar levels are too low, can cause fatigue, weakness, shaking, confusion, and even loss of consciousness. Diabetes medications, excessive alcohol consumption, certain medical conditions, or insufficient food intake can cause hypoglycemia.
How do you know if you have blood sugar irregularity?
A regular blood test can diagnose blood sugar irregularities (high or low levels) once your body cannot regulate sugar very well. But only a Functional Medicine Blood Test can measure your body’s ability to regulate your blood sugar and help you reach optimal blood sugar regulation levels. Here are some tell-tale signs and factors that may indicate a blood sugar irregularity:
- History of diabetes in the family
- Overweight or obesity
- Sedentary lifestyle
- High blood pressure
- High cholesterol levels
- Frequent urination
- Constant thirst
- Nausea
- Fatigue or always tired
- Blurred vision
- Propensed to Gestational diabetes during pregnancy
It’s crucial to listen to your body and be mindful of any changes. Any individual o these symptoms or has these risk factors to consult a healthcare professional.
How do you regulate blood sugar?
As you know, food fuels us and gives our bodies the energy and calories they need for the day, but sometimes, our food choices backfire and negatively affect us. So here are some tips that you can start using today to regulate your blood sugar:
- Eat a healthy diet: Choose vegetables, fruits, whole grains, lean proteins, and healthy fats for your meals. Anything that usually comes in a box or bag will have bad carbs (empty calories with no nutritional value). For example, if a box of saltine crackers’ ingredient list starts with enriched flour (bleached or unbleached), fortified flour, or sugar at the beginning, there are better choices for your body than these crackers. For more information, read this blog (insert blog and link).
- Learn how to portion control: Even if you are eating healthy foods, too much food is too much for your body, and that can cause blood sugar to spike. Learn how to self-serve your food; sometimes, we overindulge in our favorite foods. Do not snack at any time of the day. Snacking can cause us to consume too many calories.
- Drink more water: Staying hydrated can help regulate blood sugar levels by flushing out excess sugar from the bloodstream.
- Invite exercise into your everyday life: Your muscles use more glucose when you exercise. A simple walk around your neighborhood or the park will not only lower blood sugar levels, but you will enjoy the benefits of physical activity. Set a personal goal of at least 30 minutes of moderate exercise 4-5 days a week.
- Control stress: Stress can cause blood sugar levels to spike by releasing cortisol in your body. Learn stress-reducing techniques such as meditation, deep breathing, or yoga to help regulate blood sugar levels. Learn more about stress’s impact on your health here (insert blog and link).
- Hit the pillow: Sleep is a necessity, not a luxury; our bodies must shut down and recuperate after a long day. Lack of sleep or changes in our sleeping patterns can cause hormonal imbalances that affect blood sugar levels. Plan to sleep for 7-9 hours each night.
- Write it down: Create a dairy of your meals and exercises. You will be amazed at the visual and insightful information you will learn about your food and exercise patterns. You will be able to make health-conscious choices backed by your own data.
What can you eat?
In this case, food is medicine. While eating healthy carbs, lean meats, and fats is good for you, not all bring you the same benefits. Here are some healthy suggestions:
Healthy Carbs
Focus on eating fresh or frozen veggies that are high in fiber. Fiber will keep you feeling full and slow digestion, which can help prevent high blood sugar spikes.
- Green peas
- Lentils
- Beans
- Quinoa
- Barley
- Whole-wheat bread
- Broccoli
Healthy Fruits
While fruit contains natural sugar, some fruits have less sugar than others. Some fresh or frozen fruits are low in sugar and high in fiber.
- Apples with skin
- Blackberries
- Raspberries
- Strawberries
Avoid These Food Items
- Canned fruits: These fruit items tend to be canned with preservatives and syrups, which makes them high in calories and sugar.
- Dried fruit: While we believe they are healthy, many of these convenient snacks have high amounts of added sugar.
- Fruit juice: regardless of the form of consumption, the juice will tend to have added sugar and preservatives. A serving of juice will have more calories than fresh or frozen fruit.
In conclusion, maintaining stable blood sugar levels is possible through a healthy diet, regular exercise, sleep, and stress management.
