Practical Tips for Managing Blood Sugar and Feeling Your Best
Blood sugar issues are super common, affecting over 100 million adults in the U.S., and the numbers keep going up. If you're dealing with symptoms like fatigue, mood swings, weight changes, frequent thirst, blurred vision, or even things like slow-healing cuts, it could be a sign of blood sugar imbalances. That’s why I always recommend that my clients keep an eye on their blood sugar to make sure it's within a healthy range. Here are some practical tips and strategies to help manage it.
Why Keeping Your Blood Sugar Balanced Matters
Every time you eat, carbs (and sometimes proteins) break down into glucose, which your body uses for energy. But glucose needs insulin—a hormone from your pancreas—to get into your cells. If you eat too many carbs, your blood sugar spikes, leading to more insulin being released. Over time, this can make it harder for your body to use insulin properly, affecting your energy, weight, mood, and even hormones. Keeping your blood sugar steady and boosting your insulin sensitivity is key, whether or not you have diabetes.
What Are the Ideal Blood Sugar Levels?
No matter how you measure it (finger prick, blood draw, or a continuous glucose monitor), it’s important to know what levels you’re aiming for:
Fasting (before meals): 70-99 mg/dL (without diabetes); 80-130 mg/dL (with diabetes)
1-2 hours after meals: Less than 140 mg/dL (without diabetes); less than 180 mg/dL (with diabetes)
HbA1c (3-month average): Below 5.7% (without diabetes); below 7% (with diabetes)
What to Eat to Keep Blood Sugar in Check
The first step is cutting back on added sugar. It shows up under different names, like high fructose corn syrup, dextrose, and maltodextrin. Check food labels and aim to keep added sugars between 25-36 grams a day. If you do need something sweet, go for natural options like coconut nectar, stevia, or raw honey. But it’s not just about cutting sugar. Adding fiber, protein, and healthy fats can help keep your blood sugar steady:
Fiber: Found in veggies, fruits, legumes, nuts, and seeds. It slows down sugar absorption, which prevents blood sugar spikes. Aim for 25-30 grams a day.
Protein: Helps stabilize blood sugar, especially when eaten with carbs.
Healthy Fats: Avocados, olive oil, nuts, and seeds are great choices. Meals with fiber, protein, and healthy fats can help keep you full and your blood sugar balanced. So make sure to create meals that are balanced and dense with complex carbs, fiber, healthy fat and protein.
Lifestyle Habits That Also Affect Blood Sugar
Exercise: Being active helps your body use glucose as energy. Try to move for at least 30 minutes a day.
Sleep: Getting at least seven hours of sleep each night can help regulate the hormones that affect your appetite and cravings.
Stress Management: High stress can cause your blood sugar to rise, so finding ways to manage stress is essential.
Supplements That Might Help
These six supplements have some good research behind them. Always check with your doctor before adding anything new:
Berberine: Helps move glucose into cells.
Cinnamon: Can lower blood sugar levels.
Chromium: Supports how your body processes carbs.
Magnesium: May help improve insulin sensitivity.
Alpha Lipoic Acid (ALA): Aids in glucose-to-energy conversion.
Algae: Rich in omega-3s, which can reduce inflammation and improve insulin sensitivity.
By combining these strategies, you can keep your blood sugar levels in a healthier range and boost your overall well-being.
