Feeling erratic with your blood sugar?
Well here are some tips to help you get a hold of them, and it doesn’t require a pill!
1. When eating, balance your plate with ½ of vegetables high in fiber, a good portion of protein and healthy fats. Fiber keeps us fuller longer and slows down the absorption rate of the carbohydrates, which in turn slows the rate of glycogen entering our blood. Both fat and protein do similar things as they satiate you, not spiking one’s pancreas to let out insulin, and provide enough energy to go about one’s day.
2. Exercise is imperative- particularly strength training. Cardio can be beneficial in certain occasions, but understand that cardio can be a bit stressful, particularly on women’s hormones, which in turn can negatively impact one’s blood sugar levels. Strength training is less strenuous (not in the sense that it is easier), and can help our muscles uptake more glucose for energy, and tissue repair, which in return can lower blood sugar. In terms of long term, this helps our cells become more responsive to insulin.
3. Try not to stress, and I know, it’s easier said than done. When we stress, our body sends a signal to produce more adrenaline and cortisol. However, if this becomes chronic, we are at risk of developing insulin sensitivity. This is because when we produce adrenaline, we are doing so to fight off a stress. High levels tell our liver to release more insulin into the bloodstream, all the while we are spazzing and our cortisol is up which counteracts insulin. If this pattern persists, it can lead to issues in the long run.
4. Get enough sleep! When we don’t sleep enough, it affects our cortisol levels, which in turn can affect how our bodies react to insulin. There are some studies showing that if our circadian rhythm is off, we are more likely to become insulin resistant for a lack of sleep reduces our glucose tolerance. So, instead of staying up at night to watch Netflix, do yourself a favor and go to bed early!