Approaches for managing sugar imbalances -
Soluble fiber reduces how much glucose levels increase after a meal also called postprandial glucose response. This prevents large blood sugar spikes and subsequent crashes.
Instead you may feel a steady level of energy throughout your day. Insoluble fiber reduces insulin resistance. With improved insulin sensitivity, it will be easier for the cells in your body to let the glucose in, leading to more stable and improved levels of blood sugar.
You can include both types of fiber in your diet by consuming things like fruits, vegetables, oats, whole grains, and legumes. Hydration is always important, but drinking water can especially help with stabilizing blood sugar in a couple of really important ways.
The first way is straightforward. The second way is that drinking water adds volume to your blood. Drinking water reduces glucose concentration , which helps to stabilize blood sugar levels.
Along with consuming less sugary beverages, it can be beneficial to reduce how much sugar you eat. Refined sugar, as we mentioned previously, is quickly digestible and can lead to a spike in blood sugar. However, even sugar variations like honey, which are generally considered to be healthy, can lead to high blood sugar levels.
This may be because honey has a similarly high glycemic index to sugar, which can lead to rapid blood sugar spikes.
Reducing stress helps to reduce inflammation, helps regulate hunger, and can help to keep your glucose levels stable too. Stress is a reaction in the body that can have many adverse effects on our health, and chronically high stress levels can even encourage insulin resistance and cause glucose spikes.
According to Diabetes UK , stress causes high levels of hormones such as cortisol and adrenaline. These hormones, like inflammatory molecules, will make it harder for your body to respond to insulin properly.
Getting adequate sleep is important for your overall health , and it can also help increase insulin sensitivity by reducing stress and mitigating inflammation.
Not getting enough sleep is also a risk factor for developing insulin resistance. So, it may be time to prioritize getting to bed on time and catching those Zs. Maintaining a healthy weight and body composition can be very beneficial in stabilizing blood sugar. This is because having a lower body fat percentage means that there are less molecules competing with insulin to get to your cells.
Plus, for those with prediabetes, weight loss can decrease the risk of developing type 2 diabetes in the future by improving blood sugar levels. Getting adequate protein in your diet can help prevent glucose spikes by slowing down digestion.
The key is to focus on finding the right balance of protein , carbohydrates, and fats for your body. This is where an individualized approach either with a continuous glucose monitor CGM , dietitian, or both can help you create a diet plan that works for you.. Similarly, a diet high in fat and refined carbohydrates can contribute to insulin resistance, so it can be beneficial to pair your carbohydrates with fiber or protein to improve blood glucose levels.
Speak with a dietitian or nutritionist to determine the right range of protein consumption for you based on your weight and activity levels. Fatigue is common in those with both type 1 and type 2 diabetes , and can indicate imbalanced blood sugar.
The large influx of easy to digest sugar causes the pancreas to overcompensate by pumping out too much insulin, which plummets the blood sugar lower than when it started.
This is often associated with feelings of an energy crash. Research suggests that intense cravings for high carbohydrate foods can actually indicate low blood sugar levels. Some studies have illustrated that obesity is linked to diabetes or insulin resistance , both of which are marked by high blood sugar levels.
The research suggests that those who do not secrete enough insulin to make up for the insulin resistance are at higher risk for becoming obese. According to Diabetes Canada , low blood sugar or hypoglycemia can display itself as feeling confused, disoriented, or having trouble concentrating.
Excessive thirst can be a sign of high blood sugar. In fact, this condition, otherwise known as polydipsia , is a common symptom in individuals with diabetes. On the other hand, there may be a link between excessive thirst and low blood sugar stemming from water lost through excessive sweating.
Our registered dietitian nutritionist, Katrina Larsen, MS, RDN, LD, CDCES , shares that excessive sweating is a part of a set of symptoms that indicate low blood sugar levels.
Some signs that your blood glucose is dropping too quickly or too low may include dizziness or feeling light headed, fatigue, increased heart rate, sweating, and nausea. Your blood sugar levels can significantly impact how your body feels and functions.
When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals. Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.
Amanda is a Nutrition Manager and Registered Dietitian at Nutrisense, with a Masters in Dietetics from Stephen F. According to the National Diabetes Association , exercise manages blood sugar in more than one way.
Short-term exercise helps cells in your muscles to take up more glucose in order to use it for energy and tissue repair, thereby lowering blood sugar levels in the process. Long-term exercise also makes cells more responsive to hormones that affect blood glucose levels and helps prevent resistance.
Talk to a health care professional to find the right type of exercise for your current health journey. Light cardiovascular exercise like cycling, elliptical, or stairs. Lack of sleep or poor sleep damages your metabolism, spikes sugar and carb cravings, makes you eat more, and increases your risk for disease.
In one study , sleep deprived participants experienced a decrease of cortisol concentrations that was 6 times slower than usual. Higher evening cortisol levels are linked to hormone resistance. Inadequate sleep can drastically reduce glucose tolerance, making it more difficult for cells to uptake glucose, thereby creating higher blood sugar.
Creating a sleep ritual that includes energy medicine , yoga, or meditation. Identifying your chronotype. Our bodies have biologically driven preferences for living and knowing your chronotype can help you make decisions about your sleep wake cycle.
Drinking caffeine or alcohol in accordance with your chronotype and stopping all caffeine by 2pm. Setting a specific wake up bedtime everyday. Your body loves a cycle. Adding physical activity and sunlight when you wake up to stimulate cortisol in the morning which will help regulate your sleep rhythm.
Incorporating device free bedtime routines. Watching TV or using phones right before bed reduces melatonin levels that would otherwise make us feel sleepy.
Designing a bedroom environment that has a temperature between Chronic stress increases our levels of insulin, cortisol, and inflammation.
You may not be able to eliminate stress, but you can practice controlling it. Energy medicine exercises , meditation, deep breathing exercises, yoga, massage, laughing, and dancing are among the best ways to manage stress. Balancing blood sugar can change your life now and can also have a significant impact on your future health with respect to cardiovascular disease, diabetes, and dementia.
Create lasting change for your health by implementing the above recommendations. Start today and start with manageable changes. Eat a low-processed, anti-inflammatory diet that includes whole protein foods, healthy fats and high-fibre foods; reduce sugar consumption; consider high quality supplements; get regular exercise; manage stress; and get enough sleep.
Contact me for more information on how I can support you as you create these important changes to your life. This is for information purposes and is not intended for diagnosis, to treat, prevent or cure any condition. Please consult with your health care professional before making any changes to your current lifestyle.
Clinic Academy About Blog Subscribe Online Booking. Back Our Team Britte Becca Krista Matthew Sandeep. Back Welcome Fundamentals Mini Classes.
Core Basics: Balancing Blood Sugar A few years ago one of my clients was given a prediabetes diagnosis by their doctor. Focus on whole, unprocessed foods A healthy whole foods diet is key to managing blood sugar levels, reducing inflammation, and improving your liver health.
Consider reducing or avoiding: Refined grains such as wheat flour or white rice, e. Decrease sugar consumption.
Alternative names for sugar. Consider: Choosing fresh or frozen fruits without added sugar. Consider additional nutrients Supplements can help blood sugar imbalances and metabolization of sugar and fat.
Consider asking your health practitioner about adding the following in your daily regime: Omega 3 Fatty Acids preferably plant based Vitamin D3 Chromium ALA alpha lipoic acid Exercise often Vigorous exercise helps balance blood sugar and lower the level of hormone that affect blood glucose levels.
Consider incorporating: A daily brisk walk outside Light cardiovascular exercise like cycling, elliptical, or stairs Resistance exercise such as lifting weights Interval training like squats and lunges.
Get adequate sleep Lack of sleep or poor sleep damages your metabolism, spikes sugar and carb cravings, makes you eat more, and increases your risk for disease. Consider: Creating a sleep ritual that includes energy medicine , yoga, or meditation Identifying your chronotype.
Your body loves a cycle Adding physical activity and sunlight when you wake up to stimulate cortisol in the morning which will help regulate your sleep rhythm Incorporating device free bedtime routines. Watching TV or using phones right before bed reduces melatonin levels that would otherwise make us feel sleepy Designing a bedroom environment that has a temperature between Manage stress Chronic stress increases our levels of insulin, cortisol, and inflammation.
Book a Discovery Call Today. Nutrition , Eat Krista Levesque June 8, sugar , holisticnutrition , diabetes , cravings , datesyrup Comment. Facebook 0 Twitter Tumblr Pinterest 0 0 Likes.
If you have diabetes, your Approacnes eating plan should Approachfs be Approachee different from a healthy eating Foods to avoid before a workout Approaches for managing sugar imbalances someone without diabetes. Approaches for managing sugar imbalances fact, the American Imbapances Association ADA echoes the managlng guidelines recommended for the general public: A diet centered on fruits, vegetables, whole grains, legumes peas and beansand low-fat dairy products. However, you'll want to pay special attention to your carbohydrate intake. Make sure you choose your carbohydrates wisely — ideally, from vegetables, whole grains, and fruits. Try to avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. We've all experienced the profound impact Liver detox for anti-aging Blood pressure monitor accuracy sugar levels have on energy and mnaaging, and it's no fun. Like when you eat Approaches for managing sugar imbalances many sweets. Sjgar a few minutes, you are flying high, happy as can be. Then comes the equally intense crash, leaving you exhausted, cranky, and craving another sweet treat. But beyond being an energy-draining annoyance, imbalanced blood sugar can seriously impair your ability to meet the demands of daily life, and—if chronically elevated—wreak havoc on your long-term health.
Approaches for managing sugar imbalances -
This acute response improves insulin sensitivity during and after exercise, creating a window of heightened responsiveness. Over the long term, regular exercise induces adaptations that extend beyond the activity period.
It promotes mitochondrial biogenesis , enhancing the capacity for energy production within cells. Persistent exercise also reduces overall body fat, particularly visceral fat associated with insulin resistance.
Additionally, it mitigates chronic inflammation , a factor linked to impaired insulin sensitivity. The cumulative impact of these adaptations leads to sustained improvements in blood sugar control and insulin sensitivity. When the body is dehydrated , it can lead to changes in blood sugar due to reduced blood volume.
As the blood becomes more concentrated, the ratio of glucose to water increases, causing higher blood sugar concentrations. Drinking enough water, generally 0. Sleep deprivation increases the risk of insulin resistance and high blood sugar by affecting oxidative stress and hormones involved in blood sugar and appetite regulation e.
Therefore, improving sleep hygiene habits and sleep patterns in patients who do not meet sleep requirements should be considered as part of behavioral modifications for glucose control. Dietary and herbal supplements serve as valuable adjunctive therapies, complementing dietary and lifestyle modifications to provide comprehensive and sustained support for long-term blood sugar control.
Chromium is a trace mineral that plays a role in glucose metabolism. Insufficient levels are linked to insulin resistance and type 2 diabetes. Chromium enhances the action of insulin by promoting its binding to cell receptors, allowing cells to take up glucose more efficiently.
Chromium doses between , μg daily for weeks are associated with reductions in fasting blood sugar, insulin, HbA1c, and HOMA-IR in patients with type 2 diabetes. The active compound in cinnamon , called cinnamaldehyde, influences various aspects of insulin action, such as promoting insulin receptor activity and increasing glucose uptake by cells.
In a meta-analysis of ten randomized controlled trials including patients, cinnamon doses of mg to 6 grams daily for weeks reduced fasting glucose levels by an average of Berberine activates an enzyme called AMP-activated protein kinase AMPK.
AMPK plays a crucial role in cellular energy regulation, and its activation has been associated with improved glucose uptake, enhanced insulin sensitivity, and increased glucose utilization by cells. Typically dosed at mg three times daily at the beginning of meals, berberine supplementation is associated with reduced fasting and post-prandial glucose levels and HbA1c.
The addition of berberine supplementation also enhances the favorable clinical results related to blood sugar when combined with dietary changes, lifestyle modifications, and hypoglycemic medications. Inositol is a sugar alcohol that enhances insulin sensitivity through its involvement in cell signaling pathways related to insulin action and glucose metabolism.
Improvements in OGTT, fasting glucose and insulin, and HOMA-IR have been observed in patients taking inositol in doses of 1,, mg daily.
A functional medicine perspective regards blood sugar abnormalities not merely as isolated issues but as symptoms signaling potential underlying health conditions. Hormonal imbalances, including disruptions in cortisol and thyroid hormones, can significantly impact blood sugar regulation. Chronic inflammation , often stemming from various sources such as poor diet, stress, or unresolved infections, may contribute to insulin resistance and impaired glucose metabolism.
Furthermore, disturbances in gut health, marked by dysbiosis , have been implicated in the pathogenesis of metabolic disorders, including type 2 diabetes. In the functional medicine approach, addressing underlying health issues becomes integral to effective blood sugar management.
Treatment strategies may involve personalized dietary interventions, targeted supplementation to support hormone balance, stress reduction techniques, and efforts to optimize gut health. This integrative approach recognizes the interconnectedness of various physiological systems, aiming not only to manage blood sugar but also to restore overall health and prevent the progression of chronic conditions.
By addressing the root causes, functional medicine seeks to empower individuals to achieve lasting improvements in blood sugar control and overall well-being. Holistic blood sugar management with functional medicine involves acknowledging blood sugar abnormalities in the greater context of an individual's general health status.
By understanding the interconnectedness of various physiological systems, individuals can not only manage blood sugar but also enhance overall health. Therefore, combining blood sugar-specific dietary interventions, lifestyle modifications, and supplementation with efforts to optimize hormonal signaling, stress management, and gut health is integral to achieving lasting improvements in metabolic function and blood sugar control.
Allen, R. Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. The Annals of Family Medicine , 11 5 , — Anderson, S. This is What Happens to Your Body When You are Dehydrated. Rupa Health.
Asbaghi, O. Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Pharmacological Research , , Bandopadhyay, P. Gut dysbiosis and metabolic diseases.
Progress in Molecular Biology and Translational Science , 1 , — Biernacka-Bartnik, A. The cut-off value for HOMA-IR discriminating the insulin resistance based on the SHBG level in women with polycystic ovary syndrome. Frontiers in Medicine , Blake, K. Prescribing Fruits and Vegetables to Patients With Type 2 Diabetes: A Comprehensive Guide.
Buppajarntham, S. By the Numbers: Diabetes in America. Centers for Disease Control and Prevention. Christie, J. How Chromium Deficiency Affects Our Metabolism. Cloyd, J. Utilizing Functional Medicine Labs In Practice To Help Individualize Nutrition Options for Type 2 Diabetics.
Integrative Approaches to Managing High Blood Sugar: Specialty Testing, Lifestyle Modifications, and Natural Remedies. Do You Know About Inositol? Learn the 6 Evidence-Based Uses for This Powerful Nutrient. Diabetes Risk Factors. Diabetes Tests. DiNicolantonio, J. Myo-inositol for insulin resistance, metabolic syndrome, polycystic ovary syndrome and gestational diabetes.
Open Heart , 9 1 , e Estruch, R. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts.
New England Journal of Medicine , 25 , e Gabriely, I. Removal of Visceral Fat Prevents Insulin Resistance and Glucose Intolerance of Aging: An Adipokine-Mediated Process? Diabetes , 51 10 , — Gadgil, M.
The Effects of Carbohydrate, Unsaturated Fat, and Protein Intake on Measures of Insulin Sensitivity: Results from the OmniHeart Trial. Diabetes Care , 36 5 , — Greenan, S.
Cleveland Clinic. Lan, J. Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension.
Journal of Ethnopharmacology , , 69— Maholy, N. Integrative Medicine Protocol For Reversing Type 2 Diabetes. How Processed Sugar Affects Our Health. Martín-Peláez, S.
Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients , 12 8 , Pacheco, D. Lack of Sleep and Diabetes. Sleep Foundation.
Rehman, K. Mechanisms of inflammatory responses and development of insulin resistance: how are they interlinked? Journal of Biomedical Science , 23 1. Rix, I.
Glucagon Physiology. Feingold, B. Anawalt, M. com, Inc. Rowden, A. Does dehydration impact blood sugar levels? Medical News Today. Shou, J. Mechanism of increased risk of insulin resistance in aging skeletal muscle. Sissons, B. Beta cells in type 2 diabetes: Science explained.
Sorriento, D. Physical Exercise: A Novel Tool to Protect Mitochondrial Health. Frontiers in Physiology , Sweetnich, J. How to Balance Cortisol Levels Naturally. Overview of The Pancreas: Top Conditions, Specialty Testing, and Integrative Medicine Treatment Options. Teeter, L. The Levels Team. What are normal levels of insulin and why don't we test it more?
Weinberg, J. What Is the Mediterranean Diet? A Root Cause Medicine Approach to Thyroid Hormone Resistance Syndrome. Yin, J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism , 57 5 , — Effects and mechanisms of berberine in diabetes treatment.
Acta Pharmaceutica Sinica B , 2 4 , — Yoshimura, H. How to Start Using Continuous Glucose Monitoring in Your Practice. Using Functional Medicine As Personalized Medicine. Sweat It Out: The Powerful Connection Between Exercise and Insulin Sensitivity. From Spoonfuls to Symptoms: The Sugar-Diabetes Connection Explained.
Documents Tab. Vigorous exercise helps balance blood sugar and lower the level of hormone that affect blood glucose levels. According to the National Diabetes Association , exercise manages blood sugar in more than one way.
Short-term exercise helps cells in your muscles to take up more glucose in order to use it for energy and tissue repair, thereby lowering blood sugar levels in the process. Long-term exercise also makes cells more responsive to hormones that affect blood glucose levels and helps prevent resistance.
Talk to a health care professional to find the right type of exercise for your current health journey. Light cardiovascular exercise like cycling, elliptical, or stairs.
Lack of sleep or poor sleep damages your metabolism, spikes sugar and carb cravings, makes you eat more, and increases your risk for disease. In one study , sleep deprived participants experienced a decrease of cortisol concentrations that was 6 times slower than usual. Higher evening cortisol levels are linked to hormone resistance.
Inadequate sleep can drastically reduce glucose tolerance, making it more difficult for cells to uptake glucose, thereby creating higher blood sugar. Creating a sleep ritual that includes energy medicine , yoga, or meditation.
Identifying your chronotype. Our bodies have biologically driven preferences for living and knowing your chronotype can help you make decisions about your sleep wake cycle. Drinking caffeine or alcohol in accordance with your chronotype and stopping all caffeine by 2pm.
Setting a specific wake up bedtime everyday. Your body loves a cycle. Adding physical activity and sunlight when you wake up to stimulate cortisol in the morning which will help regulate your sleep rhythm.
Incorporating device free bedtime routines. Watching TV or using phones right before bed reduces melatonin levels that would otherwise make us feel sleepy. Designing a bedroom environment that has a temperature between Chronic stress increases our levels of insulin, cortisol, and inflammation.
You may not be able to eliminate stress, but you can practice controlling it. Energy medicine exercises , meditation, deep breathing exercises, yoga, massage, laughing, and dancing are among the best ways to manage stress.
Balancing blood sugar can change your life now and can also have a significant impact on your future health with respect to cardiovascular disease, diabetes, and dementia. Create lasting change for your health by implementing the above recommendations. Start today and start with manageable changes.
Eat a low-processed, anti-inflammatory diet that includes whole protein foods, healthy fats and high-fibre foods; reduce sugar consumption; consider high quality supplements; get regular exercise; manage stress; and get enough sleep.
Contact me for more information on how I can support you as you create these important changes to your life. This is for information purposes and is not intended for diagnosis, to treat, prevent or cure any condition.
Please consult with your health care professional before making any changes to your current lifestyle. Clinic Academy About Blog Subscribe Online Booking. Back Our Team Britte Becca Krista Matthew Sandeep. Back Welcome Fundamentals Mini Classes. Core Basics: Balancing Blood Sugar A few years ago one of my clients was given a prediabetes diagnosis by their doctor.
Focus on whole, unprocessed foods A healthy whole foods diet is key to managing blood sugar levels, reducing inflammation, and improving your liver health. Consider reducing or avoiding: Refined grains such as wheat flour or white rice, e.
Decrease sugar consumption. Alternative names for sugar. Consider: Choosing fresh or frozen fruits without added sugar. Consider additional nutrients Supplements can help blood sugar imbalances and metabolization of sugar and fat.
Consider asking your health practitioner about adding the following in your daily regime: Omega 3 Fatty Acids preferably plant based Vitamin D3 Chromium ALA alpha lipoic acid Exercise often Vigorous exercise helps balance blood sugar and lower the level of hormone that affect blood glucose levels.
Consider incorporating: A daily brisk walk outside Light cardiovascular exercise like cycling, elliptical, or stairs Resistance exercise such as lifting weights Interval training like squats and lunges.
Get adequate sleep Lack of sleep or poor sleep damages your metabolism, spikes sugar and carb cravings, makes you eat more, and increases your risk for disease. Consider: Creating a sleep ritual that includes energy medicine , yoga, or meditation Identifying your chronotype.
Your body loves a cycle Adding physical activity and sunlight when you wake up to stimulate cortisol in the morning which will help regulate your sleep rhythm Incorporating device free bedtime routines.
Watching TV or using phones right before bed reduces melatonin levels that would otherwise make us feel sleepy Designing a bedroom environment that has a temperature between Manage stress Chronic stress increases our levels of insulin, cortisol, and inflammation.
Book a Discovery Call Today. Nutrition , Eat Krista Levesque June 8, sugar , holisticnutrition , diabetes , cravings , datesyrup Comment.
A few years janaging one of my clients TRX exercises given a prediabetes diagnosis by their doctor. Although Imbalancex had discussed with them ,anaging risk Sugra for blood fo imbalance and the risk of Approaches for managing sugar imbalances 2 diabetes, imgalances as a diagnosis Natural remedies for stress new to managimg. Fast forward three years and my client has had a wake up call of bypass surgery, and a new lease on life. Since the surgery, he has changed his diet and his lifestyle significantly. He is no longer prediabetic and is focusing on many of the recommendations below to ensure he stays as healthy as possible. If you are one of the millions of people like my client who has a blood sugar imbalance, fluctuating blood glucose levels, prediabetes, diabetes, metabolic syndrome maintaining normal blood sugar levels can be challenging.
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