4 Habits to Balance Your Blood Sugar to Lose Weight and Increase Energy
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You may think that balancing your blood sugar levels is a task reserved only for people with diabetes. While it is true that people with diabetes must closely monitor their blood sugar levels, the truth is that EVERYONE should pay attention to their blood sugar levels. The bad news is that 1 in 3 Americans have pre-diabetes and may not even know it! The good news is that we can do someting about this epidemic! Though the statistics are pretty grim when it comes to complications related to high blood sugar, there are so many things we can do reverse this slippery health slope! We can transform our lives with some simple dietary changes and a trusted health coach, like me!
But first, do any of these symptoms sound familiar?
- Low energy and fatigue throughout the day
- Mood swings
- Increased hunger and cravings
- Sudden drops in blood sugar leaving you shaky and tired
- Frequent urination, thirst and hunger
- Belly fat and weight gain
- Increased cholesterol and blood pressure
If you have been experiencing these symptoms on a regular basis, it's time to take control of your health and jump in the drivers seat. I can help you transform your health with making better simple food and lifestyle choices. No medications required! Isn't that amazing! Our LiveWell program teaches clients who to use whole foods to better balance their blood sugar whether they have diabetes or not! Unbalanced blood sugar leads to struggles with losing weight so it's key to learn some helpful principles to get started taking better care of your body!
Eat Low Glycemic Foods
Foods with a low glycemic index (GI) are digested slowly and release glucose into the bloodstream gradually over time instead of all at once. As such, they are beneficial for maintaining steady blood sugar levels throughout the day rather than having drastic highs and lows in between meals.
Low GI foods include whole grains like oats and barley, non-starchy vegetables such as broccoli and cauliflower, nuts and seeds, and high-fiber fruits like apples and pears. Additionally, try replacing sugary snacks with protein-rich snacks like Greek yogurt with berries or celery sticks with peanut butter, as these will provide sustained energy throughout the day without sudden spikes in blood sugar levels. Make sure to get adequate protein in your diet to help stabilize the blood sugar. Protien is the foundation for every cell in the body and assists in slowing down the insulin and blood sugar spikes that lead to your symptoms AND lead to weight gain.
Get Enough Sleep
Research has shown that adequate sleep is essential for managing diabetes since it improves your body's ability to process glucose naturally. Poor sleep quality is associated with higher fasting morning glucose concentrations which can cause fluctuations in blood sugar during the day if left unchecked. Aim for 7-9 hours of sleep every night and stick to a consistent sleep schedule to maintain healthy blood sugar levels throughout the day.
Exercise Regularly
Regular exercise can help regulate and balance your blood sugar levels. It allows your body to use glucose more effectively by increasing the sensitivity of your cells to insulin. Additionally, aerobic exercise can decrease the amount of glucose entering your bloodstream after meals. Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week.
Eat at Regular Intervals
If you're skipping meals or eating erratically throughout the day, chances are you need to give your body more time to properly process nutrients from food and regulate its natural balance of sugars in the bloodstream. While snacking can lead to an increase and calories and contribute to a blood sugar roller coaster (read my blog called, Is Snacking Slowing My Weight Loss), it is important that we eat regularly and don't skip meals. Intermittent fasting is a big hot topic right now but you may want to start smaller if you experience symptoms of unstable blood sugar before you start fasting regularly. Eating 3-4 solid meals a day packed with protein, fat and fiber will help stabilize your blood sugar and give your body the energy it needs!
Wellness starts with adequately managing our bodies' natural balance, including blood-sugar levels. Following these tips can help everyone maintain healthy glucose levels to feel energized throughout the day without spikes or energy drops due to imbalances caused by an insufficient diet or lifestyle habits.
XOXOXOXOXOXO,
Katie
Katie has been passionately serving her community and assisting them in Getting Well and Staying Well for over 12 years. After spending 14 years as a licensed nurse, she wanted to help people prevent their disease and learn how to heal their bodies with nutrition and lifestyle changes. Her nursing knowledge and extensive health coaching experience come together in the signature program she created called LiveWell to help empower people with knowledge and resources to take control of their health and wellness and live longer and fuller lives! This isn't about weight management but true HEALTH care!! Katie manages a busy practice in Westminster, MD and is a wife to her amazing husband Josh of 22 years and mom to three awesome kids, Brady, Luke and Talia! When she's not helping people get well, Katie can be found on the golf course, ballroom floor or camping in the mountains!