7 Tips for Balancing Your Blood Sugar
Is your blood sugar out of balance?
Do you often find yourself with food/sugar cravings, irritability or a lack of focus if you haven’t eaten for a while or notice depression/anxiety? Do you describe yourself as hangry? If so, then read below to find out to naturally balance your blood sugar now before your blood sugar dysregulation becomes a serious problem! There are many symptoms before blood sugar dysregulation progresses to prediabetes and Type II diabetes and balancing your blood sugar now is the best way to get rid of those symptoms before they progress.
Blood sugar dysregulation and the resulting Type II diabetes is a huge problem in our country.
· Did you know that more than 29 million people in the US currently have diabetes and 1 in 4 of those people don’t even know they have it?
· More than 86 million people have prediabetes and 15-30% of those people will develop Type II diabetes within 5 years. The problem is that 9 out 10 people with prediabetes don’t know they have it! That is millions of people who don’t even know they have a problem but are heading toward diabetes within the next 5 years.
These numbers are astonishing and need to change! Type II diabetes is the end point of blood sugar dysregulation so the earlier you start balancing your blood sugar, the less likely you are to progress toward diabetes. There are many different ways of balancing your blood sugar before you get diabetes, or even prediabetes. The symptoms of blood sugar dysregulation (and Type II diabetes) are completely preventable and the best time to start doing something about them is now!!!
Benefits of well-balanced blood sugar:
· Improved mood. Unstable blood sugar can promote mood variations and can swing as wide as worsening anxiety and depression. Balancing your blood sugar can also help balance your temper and prevent you from having a shorter temper or getting “hangry” (angry from hunger).
· Improved sleep. Drops in blood sugar overnight can cause you to wake up in the middle of the night, especially around 1-3am, disrupting your night’s sleep. Balanced blood sugar can help you sleep through the night so that you can wake up feeling more rested and refreshed.
· Improved energy. Making sure you are eating regularly and keeping your blood sugar stable can help improve your energy by avoiding those energy slumps that you feel when your blood sugar drops too low (usually if you haven’t eaten for a while but also caused by large swings in blood sugar, up or down).
· Better mental focus. Having a balanced blood sugar ensures that your brain is fed all day long so there are no sluggish afternoons or trouble concentrating. You can stay focused and be more efficient.
· Diabetes prevention. Keeping your blood sugar in check is the best way to prevent diabetes.
· Improved diabetes control. If you have already been diagnosed with diabetes, getting your blood sugar under control is one of the most important things you can do for your health. Diabetes eventually affects your blood flow affecting your heart, kidneys, nerves, eyes, brain, and limbs, so making sure that blood sugar is well controlled and stable once a diagnosis of diabetes has been made is very important.
Balancing your blood sugar involves keeping a steady blood sugar to avoid any extreme in either directions (highs or lows). Large blood sugar jumps in either direction are not good and can cause health problems including fatigue, mood disturbances, obesity, disturbed sleep, prediabetes and Type II Diabetes, and many others.
Follow these easy tips to stabilize your blood sugar and reap the great benefits.
1. Eat regularly. Eat at least a small amount of food every 3-4 hours to avoid drops in blood sugar which can lead to spikes in blood sugar.
2. Eat balanced meals with vegetables, fats, and proteins. A mix of healthy fats and proteins is what helps you feel full, and keep you feeling full for longer. This prevents any blood sugar highs and lows that you get with a meal lacking fat and/or protein and allows your body and mind to get fueled the right way.
Check out our blog for delicious and easy recipe ideas at https://drcsahni.com/recipes/
3. Avoid sugary foods and beverages. Eating foods and beverages with high amounts of sugar leads to high spikes (and subsequent lows) in blood sugar, which over time contribute to a decrease in insulin sensitivity and can lead to diabetes.
4. Avoid foods marked “fat-free” or “low-fat.” The fat is typically replaced by sugar and chemicals. Fat helps stabilize blood sugar, so by replacing the fat with sugar, your blood sugar rises from the extra sugar and there isn’t the fat to help stabilize it.
5. Eat Fiber. Fiber is usually associated with preventing constipation, but fiber also helps stabilize blood sugar by promoting healthy glucose and insulin responses (and can even help improve cholesterol levels!). Fiber is found in many vegetables as well as beans. It is a common misconception that grains or supplements are the only way to get enough fiber. Pile up your plate with leafy greens and veggies like broccoli to ensure you’re getting enough fiber in your diet.
· Veggies high in fiber include: spinach and leafy greens, broccoli, Brussel sprouts, artichoke hearts, winter squash and mushrooms, among many others
6. Exercise. Physical activity helps to metabolize sugar in the blood as well as increase insulin sensitivity and increase insulin receptors (which means that your body can process sugar that you eat better and not leave it in your blood leading to high blood sugar). Physical activity is one of the best ways to help lower high blood sugar and can even help decrease the need for medications for those with diabetes.
7. Water. Drink plenty of water. Dehydration often leads to hunger signals, when your body really needs water. Drinking enough water throughout the day also helps prevent overeating at meal time.
Make your appointment with Dr. Sahni today to get a personalized plan to balance your blood sugar and get it where it needs to be!
Statistics provided by the ADA, http://www.diabetes.org/diabetes-basics/statistics/