Blood sugar is the topic of many health conversations these days, likely because high blood sugar is linked to so many of our chronic diseases such as Type 2 diabetes, metabolic syndrome and heart disease. Blood sugar, also known as glucose, provides energy to our cells. In fact, brain cells and the rest of the nervous system depend almost entirely on glucose for energy.
For some people, the regulation of blood glucose doesn’t work properly and can lead to either hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar). Hyperglycemia over time can result in diabetes. With diabetes, blood glucose levels surge after a meal and remain elevated because insulin is either insufficient or inadequate. There are two main types of diabetes: Type 1 diabetes and type 2 diabetes. In type 1 diabetes, which is less common, pancreatic cells in genetically predisposed individuals are destroyed cannot produce insulin. In type 2 diabetes, the pancreas produces insulin but the cells don’t respond to it (insulin resistance). One of the major risk factors for developing Type 2 diabetes is obesity, however, more and more people are developing this condition that are normal weight or even below “normal” weight. There are serious consequences associated with diabetes long-term including eye, kidney, and nerve damage, as well as heart disease.
Unmanaged blood sugar or dysglycemia can also lead to hormonal imbalances, weight gain, inflammation of the gut, lungs and brain, adrenal dysregulation, disrupted detoxification pathways, and impaired overall metabolism. Each of these effects significantly weakens thyroid function as well. Our bodies are intricate and all systems interact.
To keep things working properly, the body must maintain blood glucose levels within a very specific range. This requires a person to eat balanced meals during the day that include complex carbohydrates and fiber from vegetables, good quality protein and some healthy fats help to slow the digestion and absorption of foods for a steady, ongoing release of glucose into the blood.
Tips to keeping your blood sugar stable:
- Eat a diet low in refined carbohydrates – if it comes in a box or was processed through a factory it’s likely refined.
- Avoid sugar, keep total added sugars below 25g/day.
- Focus on fresh vegetables and fruits, whole grains, good quality protein and healthy fats (such as olive oil).
- Eat plenty of fiber from complex carbohydrates such as vegetables and legumes.
- Eat regularly scheduled, balanced meals.
- Maintain a healthy weight.
- Get regular exercise. Aim for at least 30 minutes per day of moderate exercise.
- Practice stress-reducing techniques such as deep breathing, mediation, and yoga.
Do you have high blood sugar? If so, take control now before the consequences become your story. Diet and lifestyle are controllable, affordable and at your fingertips. Not sure? Let’s take a look at your labs to see if you can benefit from some modifications.
Nourish yourself and transform your life!