The food we eat gets broken down in our digestive tracts, then absorbed via the intestines. In particular, carbohydrates get turned into sugar, which is the body’s and brain’s primary fuel source. Yet, with insulin resistance, diabetes, and metabolic disorders on the rise (likely caused by increased processed food intake), it’s never been more important than now to understand how to balance our blood sugar levels.
Our blood sugar levels provide our bodies and cells with energy. A steady flow of sugar into the bloodstream means we have stable energy levels throughout our day. In contrast, dysregulated blood sugar levels lead to energy highs and lows, as well as mood swings and potentially other life-threatening conditions (such as hyperglycemia or hypoglycemia in diabetic individuals).
So, how can you learn to better regulate your blood sugar? Let’s find out!
1. Always Eat Carbs With Fat & Protein
Carbohydrates get turned into glucose in the body, which then circulates through the bloodstream to where it’s needed to produce energy. Eating carbohydrates alone can, thus, lead to a quick intake of glucose in the blood. As the body notices blood sugar levels rising, it will work hard to re-balance them. This means we often see a bit of a rollercoaster ride where an individual experiences a high amount of energy followed by an energy crash.
However, eating meals combined with both carbs alongside healthy fats and protein can slow this intake of sugar and supply the body with steady energy. The easiest way to do this is to plan your snacks and meals around the protein of your choice. For example, you may decide to have eggs for breakfast, then chicken for lunch and dinner. From there, you can add carbs and healthy fats to make it a full and balanced meal.
2. Take a Walk After Eating
Short walks after a meal or snack can guide you toward blood sugar balance. A recent study even shows just two minutes of walking after a meal can have beneficial effects on blood sugar levels. According to this study, if a walk isn’t possible, even simply standing after eating can help. However, if you can squeeze in a quick walk around the office or block, this, inevitably, is best!
3. Eat More Fibre
Soluble fiber, in particular, transforms into a gel-like substance in the digestive tract which slows digestion and slows sugar absorption. Fibre can also bulk up the stool and help with regular bowel movements, which is important for ridding the body of waste. Some high-fibre containing foods include oats, beans, apples, carrots, Brussels sprouts, and avocado.
4. Manage Stress
In the modern world, stress is more common than ever before. Between juggling our careers, family, and more, it’s easy to feel stressed or anxious about life and what the future holds. Yet, chronic stress is one of the biggest issues when it comes to good physical and mental health.
When it comes to blood sugar levels, stress produces the hormones cortisol and glucagon. These cause our blood sugar to rise. Thus, stress can end up throwing our blood sugar balance completely out of whack! Luckily, there are many ways to combat stress, and usually, it’s about finding one that works for you. For example, stress management techniques like meditation, deep breathing, yoga, regular exercise, and reducing social media time can help you find more balance and peace in your life (as well as help regulate your blood sugar!).
5. Get Quality Sleep
Research links poor sleep with reduced blood sugar control the following morning. This means that how well you sleep impacts your blood sugar control. For most adults, it’s important to get between seven to nine hours of sleep per night. For getting a quality night’s rest, it’s also been shown to be helpful to have a regular bedtime routine and time.
We hope these tips help you find steady energy throughout your day and help guide you toward developing healthy lifestyle habits. If you want to learn how you can further enhance your health and wellness, book your FREE discovery call with your local Finsbury Park chiropractor. BOOK NOW.