How To Balance Your Blood Sugar Levels
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How To Balance Your Blood Sugar Levels
Are you plagued by sugar cravings, brain fog, irritability and dizziness? Do you need to eat every 1-2hrs to avoid these symptoms? If so, your blood sugar balance might be to blame.
Every system in your body relies on your blood sugar in one way or another. So if you want to feel energised, satiated and calm, it’s time to learn how to balance your blood sugar naturally.
The importance of balancing your blood sugars
Why do you want to have steady blood sugar in the first place? Think of the glucose in your blood as your body’s first source of energy – it’s what your brain and muscles use to work, along with other systems in the body.
The benefits of balanced blood sugars include:
A regulated appetite – no more swinging from stuffed to hangry all day long
Reduced sugar cravings
Optimal cognitive function
Feeling calmer and happier
Greater athletic performance
A better balance of other hormones in the body e.g. sex hormones, thyroid hormones
It’s important to note that some people are more prone to blood sugar fluctuations and even insulin resistance. For example, if you have PCOS, you have an incredibly high risk of insulin resistance, which disrupts your blood sugar balance. If you fall into this category, you want to make sure blood sugar balance is a top priority to prevent symptoms or deterioration of your condition.
How to balance your blood sugars naturally
While medication might be necessary for some people with diagnosed conditions, most of us can balance our blood sugars with a few small tweaks. Let’s look at 4 easy changes you can make for steady blood sugar.
Eat for slow absorption
One of the biggest influences on your blood sugar level is the food that you eat (or don’t eat). This comes back to how your blood sugars rise – by absorbing glucose from your foods. Now of course we want to get energy out of the food that we eat, but we want it to enter the bloodstream slowly.
So the key here is to choose foods that encourage a slow trickle of absorbed energy, rather than a big rush. Opting for protein & fibre-rich wholefoods and skipping the processed foods & sugar can make a big difference.
To learn more about eating to balance your blood sugar levels, give this a read.
Incorporate regular movement
Physical activity is one of the easiest ways to encourage a steady blood sugar level. It helps to move sugar into the muscles so it can be stored and used in the future. Exercise also improves insulin sensitivity, which is important if you’re dealing with insulin resistance.
So how should you move? Both cardio training and strength can help with insulin sensitivity and blood sugar balance. But research suggests a combination of the two is most effective.
Do you find working out at the gym intimidating and overwhelming? My home workout plan might be just what you need to get started.
Get plenty of sleep
An often-overlooked aspect of blood sugar regulation is sleep. Even occasional sleep deprivation can throw it right off – research shows that one night of partial sleep loss can induce insulin resistance in healthy people.
Does this mean you can never have a late night? Not at all. But you do want to make sure you prioritise other steps to balance your levels back out the next day such as having a protein-rich breakfast. The rest of the time, you want to be hitting 7-9 hours of sleep per night.
Do you struggle to get a good night of sleep? Start with these 6 tips.
Manage your stress levels
There is a close two-way relationship between the stress hormone cortisol and insulin. When your cortisol levels are high, you become more resistant to insulin so you have more sugar in the blood for quick energy. This is a protective mechanism in case you need to escape a dangerous situation.
So put simply – the more stressed you are, the higher your blood sugar will rise.
Not sure how to get your stress levels back under control? I share my top stress management techniques here.
Seek professional advice
Sometimes, an underlying health condition can be to blame for blood sugar dysregulation. If you have tried the above and you still experience symptoms, it’s time to get an expert opinion.
Your doctor, nutritionist or naturopath can arrange for a glucose tolerance test. This can help to identify if you’re dealing with insulin resistance. Your GP can also assess you for other conditions that can influence your blood sugar regulation.
If you have PCOS and are juggling blood sugar issues, hormonal imbalances and stubborn PCOS symptoms, you don’t have to do it all alone.
Looking for nutrition tips and healthy hacks to help you feel better?
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
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While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of professional or medical advice.