Many who have not been diagnosed with diabetes overlook the need to balance their blood sugar. They – perhaps you? – think that balancing blood sugar levels is a task reserved only for people with diabetes. While it is vital that people with diabetes closely monitor their blood sugar levels, the truth is that everyone should pay attention to their blood sugar levels. Here are some ways you can stabilize energy by balancing your blood sugar.
Eat Low Glycemic Foods
If you have read my blogs, you know that I consider food to be key for wellness. Foods with a low glycemic index (GI) are digested slowly and release glucose into the bloodstream gradually over time instead of all at once. As such, they help maintain steady blood sugar levels throughout the day instead of drastic highs and lows in between meals.
Low GI foods include non-starchy vegetables such as broccoli and cauliflower, nuts and seeds, and high-fiber intact fruits like apples and pears. And replace sugary snacks that tend to keep you going back for more. Instead eat protein-rich snacks like plain Greek yogurt with berries or celery sticks with peanut butter or hummus. These will provide sustained energy throughout the day without sudden spikes in blood sugar levels.
Get Enough Sleep
Research has shown that adequate sleep is essential for managing diabetes since it improves your body’s ability to process glucose naturally. Poor sleep quality is associated with higher morning fasting glucose which can contribute to fluctuations in blood sugar during the day. Aim for 7-9 hours of sleep every night and stick to a consistent sleep schedule to maintain healthy blood sugar levels throughout the day.
Regular exercise can help regulate and balance your blood sugar levels. It allows your body to use glucose more effectively by increasing the sensitivity of your cells to insulin. Additionally, aerobic exercise can decrease the amount of glucose entering your bloodstream after meals. Even a 15-minute walk after a meal can make a significant difference in glucose levels. Once is not enough, though.
Some days of more vigorous exercise mixed with other days of moderate-intensity exercise each week will make a difference. My clients with continuous glucose monitors have seen clear evidence of the benefit of movement soon after eating.
Eat At Regular Intervals
Some fall into the habit of skipping meals or eating erratically throughout the day because of their schedule. This can cause your energy to lag when your body doesn’t have a consistent supply of nutrients. Even worse is the habit of skipping lunch as you are more likely to snack your way through an extra meal while you are preparing dinner. Ask me how I know. 😊
Better to eat smaller meals more often throughout the day than fewer large meals. This will provide steady energy rather than spikes followed by dips which can promote unhealthy cravings later in the day.
Wellness starts with adequately managing our bodies’ natural balance, including blood-sugar levels. Following these tips can help you maintain healthy glucose levels to feel energized throughout the day.
Slipping into an unbalanced pattern with roller coaster blood glucose levels can set you on the path toward insulin resistance and diabetes. I don’t think you want that, so take steps now to shift your direction and stabilize energy by balancing your blood sugar.