Why is Stable Blood Sugar Important?
Do these words conjure up visions of restrictive eating, diabetes medications, or insulin injections?
Blood sugar is the measure of the amount of sugar, AKA glucose, in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.
The thing is, it can fluctuate. A lot.
This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), your digestive system absorbs sugar into your blood. As the sugar levels in your blood increase as carbs are broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin is the hormone that allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues to be used for energy.
Why keep my blood sugar stable?
Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. And on the other hand, it should be low enough that your body isn’t scrambling to remove excess from the blood.
When blood sugar is too low, this is referred to as hypoglycemia.
When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”
Insulin resistance occurs when your cells stop responding to the insulin because it is always present. This keeps your blood sugar levels too high.
Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.
So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.
Food for stable blood sugar
The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.
Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; thus, reducing the “spike” in your blood sugar level. Fiber is found in plant-based foods in their natural state. Processing foods removes the fiber. Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.
FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity, the cells ability to respond appropriately to insulin. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in tomorrow’s recipe on the Healthy Recipe blog.)
Lifestyle for stable blood sugar
Exercise also helps to improve your insulin sensitivity. Not to mention, when you exercise, your muscles are using up the sugar they absorbed from your blood. But you already knew that exercise is healthy, didn’t you?
Would you believe that stress also affects your blood sugar levels? Yup!
Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel does your brain and muscles need to “fight” or “flee”? Sugar!
When you are stressed, signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tools include meditation, deep breathing, or gentle movement.
Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is a crucial, and often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority. It will do your blood sugar (and the rest of your physical and mental health) good.
Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.
There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, eating more fiber, exercising, reducing stress, and improving sleep are all key strategies to having stable blood sugar (and overall good health).