restrictive eating, diabetes medications, or insulin injections?
amount of sugar in your blood. You need the right balance of sugar in your
blood to fuel your brain and muscles.
balance between things that increase it; and things that decrease it. When you
eat food with sugars or starches (“carbs”), then your digestive
system absorbs sugar into your blood. When carbs are ingested and broken down
into simple sugars, your body keeps blood sugar levels stable by secreting
insulin. Insulin allows excess sugar to get it out of your bloodstream and into
your muscle cells and other tissues
to be at an optimal level. It should be high enough, so you’re not
light-headed, fatigued, and irritable. It should be low enough that your body
isn’t scrambling to remove excess from the blood.
is referred to as “hypoglycemia.”
is referred to as hyperglycemia.
Prolonged periods of elevated blood sugar levels (chronic hyperglycemia)
can lead to “insulin resistance.”
cells are just so bored of the excess insulin that they start ignoring
(resisting) it, and that keeps your blood sugar levels too high.
hyperglycemia can eventually lead to diabetes.
optimize your food and lifestyle to keep your blood sugar stable.
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.
Fiber helps to slow down the amount of sugar absorbed from your meal; it
reduces the “spike” in your blood sugar level. Fiber is found in plant-based foods (as long
as they are eaten in their natural state, processing foods removed fiber). Eating nuts, seeds, and whole fruits and
veggies (not juiced) is a great way to increase your fiber intake.
to help cells increase insulin sensitivity. Not to mention it’s a delicious
spice that can be used in place of sugar. (HINT: It’s in the recipe below)
your insulin sensitivity; this means that your cells don’t ignore insulin’s
call to get excess sugar out of the blood.
Not to mention, when you exercise, your muscles are using up that sugar
they absorbed from your blood. But you already knew that exercise is healthy,
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 do 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 tips are meditation, deep breathing, or
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
crucial, 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.
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
lifestyle approaches you can take to help keep your blood sugar stable.
Minimizing excessive carbs, and eating more fiber, exercising, reducing stress,
and improving sleep are all key to having stable blood sugar (and overall good
balancing): Cinnamon Apples
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract
saucepan with 2 tbsp water. Cover and cook over medium heat, stirring
occasionally. After about 5 minutes the apples will become slightly soft, and
water will be absorbed.
apples and oil together.
stirring every minute or so.
stirring until the apples reach your desired softness!
Serve and enjoy!
Tip: Keeping the peel on increases the fiber, which
is even better for stabilizing your blood sugar.