The Importance of Balanced Blood Sugar

Hormone HealthAdrenal HealthFitnessNutrition

Mar 9

Have you ever heard the term “blood sugar?” How about glucose? Insulin? Maybe you have, but only consider it being a concern for individuals with diabetes. It may be surprising, but having balanced blood sugar levels is vitally important for all people and serves as a foundation for having a healthy body.

Breaking Down Blood Sugar

glucose

Blood sugar, or blood glucose (these terms can be used interchangeably), refers to the amount of glucose in the body at a given time. Glucose are molecules carried in our bloodstream; think of them as small particles that provide our cells–and therefore our bodies–with energy. In fact, our blood glucose levels affect every cell in the body, meaning, a disruption or imbalance can wreak havoc in just about anywhere: our nervous system, skin, organs, and even our brains.

What Impacts Our Blood Glucose?

There are many factors that can affect blood sugar levels such as specific foods, exercise, and stress levels. When we eat foods or choose drinks that contain carbohydrates–especially those that are particularly high in carbohydrates–our bodies need to break them down into glucose molecules. Therefore, after eating, it is normal to have a spike in glucose levels, but if you have a good blood sugar balance, the spike should gradually come back down to baseline within a few hours. In order for glucose molecules to enter our cells and be used for energy and aid in blood sugar balance, we need the help of insulin.

insulin

Insulin is a hormone that is naturally secreted by the pancreas. As blood sugar rises, insulin rushes out to help traveling glucose in the bloodstream find its way into our cells. Think of this hormone as the key to unlocking the cell for glucose to flood in and provide the energy our bodies need. Insulin is vital for glucose, blood glucose balance, and therefore, our overall health.

Without the help of insulin, glucose builds up in the blood. Therefore, our bodies need to signal insulin to respond and regulate the amount of glucose in our blood. The more sensitive you are, the less insulin you need to stabilize blood sugar. This means being more sensitive means you have good insulin sensitivity. The more insulin you need to keep blood sugar levels stable, the less sensitive you are, this is called insulin resistance.

Insulin resistance can affect anyone and it can be temporary or chronic. Although you do not need to be diabetic to be insulin resistant, it is the major cause of diabetes. Some causes of insulin resistance include:

Some causes of insulin resistance include:

Excess body fat
- Excess fat in the belly and around the organs (visceral fat) especially raises the risk.
Not enough physical activity
- Movement and exercise help make the body more sensitive to insulin and since muscles help absorb glucose, building muscle is especially important.
Diet
- Diets high in processed foods, carbohydrates, and saturated fats have been linked to insulin resistance.

Why is it Important to Balance Your Blood Sugar?

Since every cell in our bodies uses glucose for energy, having balanced blood sugar is crucial to functioning at your best. Blood sugar spikes (and not being able to adequately balance glucose) can go unnoticed due to not listening to bodily cues such as:

Rapid energy dips
Brain fog
Cravings
Mood imbalances

Because many of these symptoms are masked with more caffeine, reaching for convenient foods, and not prioritizing movement, blood sugar imbalances slowly build after years of this day-to-day routine and habit.

Abnormal blood sugar levels may be synonymous with diseases and conditions such as type 1 and 2 diabetes and gastrointestinal diabetes, but it also includes PCOS (polycystic ovarian syndrome). Even if you have not received a diagnosis for any of these conditions, maintaining a healthy amount of glucose is foundational for allowing your body to thrive and be well.

The recommended normal glucose level range for someone without diabetes is 70-99 mg/dL. A high level of glucose (in the prediabetic stage) is 100-125 mg/dL. People who are prediabetic have a 50% chance of developing type 2 diabetes within five to ten years, but there are steps to try and reverse diabetes actively. If fasting blood sugar levels exceed 126 mg/dL, it typically means a diabetes diagnosis will follow.

Steps to Balancing Blood Sugar

Fortunately, our bodies are smart, and when we give them the right tools, they are able to heal and support us. Increasing our insulin sensitivity and therefore regulating our blood sugar, is simpler than you think! Prioritizing habits, choices, and lifestyles that keep glucose levels in mind, can help aid in balancing our blood sugar levels and promote our overall health.

Here are some ways to support blood sugar balance:

Cloth your carbs
- Carbs are not the culprit! Balancing blood sugar does not mean you need to cut out all carbohydrates, but there are things to keep in mind:
- Pair your carbs with protein, fiber, and healthy fats. This will reduce a blood sugar spike.
Adding in apple cider vinegar
- Adding ACV to foods or adding it to small amounts of water before eating may help regulate blood sugar levels by slowing down the digestion of carbohydrates.
Walking after meals
- Using our muscles by walking after a meal uses up excess glucose in the bloodstream. Walking in particular can make the body more sensitive to insulin. Even just a 10-minute walk after a big meal can do wonders!
FIBER
- Fiber slows down the absorption of glucose–this prevents a glucose spike. Adult men need 30-35g of fiber per day and 25g for women. However, for optimal health, I recommend 35-40g of fiber for both men and women.
- Check out my blog post on fiber here!
Regular exercise
- This helps release stored glucose in the body and use it for energy.
Optimal sleep
- Experts have found that people who do not get enough sleep may have issues with insulin resistance.
Stress management
- When we are stressed, our bodies release stress hormones like cortisol and adrenaline to usher in our “fight or flight” response. These hormones combat insulin and make it harder for insulin to work properly–leading to insulin resistance.
- Find ways to de-stress such as meditation, physical activity, mindfulness, journaling, and connecting with others.
Limit alcohol consumption
- Alcohol can lead to spiked blood sugar.

Hormones and Blood Sugar

As a clinician, I focus on whole-body wellness, promoting longevity, and preventing chronic disease. As you have read, our hormones, especially insulin, play vital roles in helping our whole bodies and systems function the way they were designed to. If improving your blood sugar levels sounds overwhelming or if you are feeling lost with envisioning a blood sugar-balanced plate, my hormone health intensive is for you.

My program, Root Cause Hormone Package, does a deep dive into your hormones to pinpoint symptoms and imbalances using the comprehensive DUTCH test. After receiving your results, I will create a personalized plan focusing on holistic healing. My plans help optimize nutrition and digestion, improve immune health, balance hormones, and detoxify your body so you can function at your best.

Testing your hormones to identify your unique levels is the first step to getting to the root cause of your symptoms.