Practical tips for blood sugar balancing
In this journal entry, I will dive into some of the practical tips I use every day to manage my blood sugar.
The symptoms of irregular blood sugar levels span the gamut, some of the symptoms include fatigue, irritability, shakiness, brain fog, acne, irregular periods, mood swings, digestive discomfort, bloating, gas, headaches, migraines, dizziness, weakness, confusion, swelling, nausea, sweating, anxiety, depression, rapid heartbeats, weight gain, weight loss, dry skin, infections, urinating often, constipation, diarrhea, bloating and the list goes on.
Why should I be concerned? & How does this impact me?
Currently, you may not believe you're affected by metabolic syndrome and the conditions related, but they're far more prevalent than we realize. Peter Attia, author of "Outlived," highlights that in the 1970s, only one in fifty people had diabetes. Today, that number has surged to approximately one in nine with clinical type 2 diabetes. Furthermore, "more than one in three individuals meet at least one criteria for prediabetes," according to Attia, “that means that nearly half the population is on the road to type 2 diabetes or already there.” While many associate diabetes with obesity or significant weight issues, research suggests otherwise. Approximately 10 million Americans with a normal BMI are still metabolically unhealthy, as noted by Attia. This indicates that even if you're not overweight, you may still exhibit some conditions like elevated blood sugar that could lead to metabolic dysfunction.
What steps can I take to prevent my situation from deteriorating?
Journey upstream to tackle the root causes and lifestyle habits contributing to these conditions. While it may seem like an oversimplification, you have significant control over preventing much of this from occurring. While some criteria and conditions do have genetic components, many genes contain switches that can be activated or deactivated by environmental factors such as stress, diet, sleep, and exercise. Take me as an example: after undergoing genetic testing, I discovered a predisposition to elevated blood sugar. However, through lifestyle adjustments and dietary changes, I've managed to keep it within a functional range. I even make a habit of regular bloodwork to monitor my progress.
Here are some actionable tips I've gathered to assist you in managing your blood sugar levels, given its significant role as a contributor to metabolic syndrome.
Exercise mindfully: While exercise is crucial for health, overdoing it can stress your body and elevate blood sugar levels. Avoid intense workouts every day to prevent excessive stress and weight retention. Still move your body each day but working out to failure daily is problematic. Your body doesn't differentiate between good and bad stress, so balance is key.
Prioritize your food choices: When eating, focus on consuming vegetables first, followed by protein or healthy fats, and then starchy carbs. The fiber in vegetables helps slow down the release of glucose into your bloodstream, resulting in more stable blood sugar levels.
Pair carbs with protein, fat, or vegetables: Avoid consuming carbohydrates alone, as this can lead to spikes in blood sugar. Pairing carbs with protein, fat, or vegetables helps regulate glucose levels and prevents sharp spikes.
Move after meals: Take a short walk after eating to help utilize glucose and prevent blood sugar spikes. Physical activity, even light movement, helps muscles use up glucose for energy, promoting stable blood sugar levels.
Incorporate weightlifting: Weightlifting is effective for burning glucose and improving blood sugar management. Muscles use glucose so the more you build them up the more that will be used. Including weightlifting in your exercise routine can help regulate blood sugar levels and promote overall health.
Start your day with a low-sugar breakfast: Opt for a breakfast low in sugar to avoid rapid spikes and crashes in blood sugar levels - this includes oats, cereals, fruits, etc. A high-sugar breakfast can lead to energy crashes or a glucose rollercoaster that sets the tone for the rest of the day. If you are going to have them do not have them in isolation (add protein and fats).
Seek guidance from a functional practitioner: Consult with a functional practitioner to identify potential underlying issues contributing to irregular blood sugar levels. Addressing factors such as liver, kidney, and pancreas function, infections, toxin exposure, and nutrient deficiencies can support better blood sugar control. I run a comprehensive blood panel on my clients to monitor glucose levels and underlying root causes (schedule appointment here).
Use a continuous glucose monitor: Consider using a continuous glucose monitor to track your blood sugar levels in real time. This provides valuable data on how different foods affect your blood sugar and helps you make informed choices for better management. Aim for small and stable glucose curves to promote metabolic flexibility and overall health.
The science: To grasp the significance of daily blood sugar management, let's delve into the science behind it. Imagine health as a flowing river, with upstream representing root causes and lifestyle habits, and downstream symbolizing symptoms and illnesses. While downstream issues may feel overwhelming and impactful, it's the upstream factors that truly shape our health outcomes, despite often seeming inconsequential.
Let's begin by understanding the concepts of metabolism and metabolic syndrome. Metabolism encompasses the cellular processes that generate energy for the body. On the other hand, metabolic syndrome comprises a cluster of conditions that heighten the risk of type 2 diabetes, cardiovascular diseases, and stroke. According to the Cleveland Clinic, these conditions typically involve excess abdominal weight, elevated blood sugar levels, high blood pressure, and abnormal cholesterol markers. In the functional world, we view metabolic syndrome and the associated conditions as a downstream manifestation of illness and disease. Again we have to go upstream to unravel what is causing metabolic syndrome.
Managing blood sugar plays a significant role in preventing metabolic dysfunction since sugar, or glucose serves as the body's primary energy source. However, dietary intake isn't the sole factor influencing blood sugar levels. Other contributors to elevated blood sugar encompass excess cortisol due to both acute and chronic stress, insulin resistance, as well as issues with the liver, kidneys, and pancreas. Additionally, factors like infections, toxin exposure, and vitamin deficiencies can also impact blood sugar levels.
Work with a health coach and functional practitioner to start balancing your blood sugar. We all need to care about blood sugar no matter what you look like or your family history.
With support,
Isabella
