5 Ways to Balance Blood Sugar:
1) Move your body.
Regular exercise has been shown to help manage blood sugar levels.
Participants in a 12-week program who exercised for an hour three times a week using both aerobic and resistance training showed improved diabetes management, according to research in the February 2015 issue of the Journal of Sports Medicine and Physical Fitness.
Find something you love doing and be consistent with it. Ideally, you should do 30 minutes of movement every day while getting your heart rate up. Something as simple as a brisk walk after dinner is a powerful way to help reduce your blood sugar.
2) Get enough sleep.
Sleep plays a critical role in maintaining normal blood sugar levels. According to research published, getting less than six hours a night on a regular basis makes you three times more likely to have elevated blood sugar. The other problem that arises when you’re sleep deprived is that leptin (the hormone that signals satiety) falls, while ghrelin (which signals hunger) rises. This leads to overeating and weight gain over time. More on leptin and ghrelin in later chapters of the course.
3) Reduce stress.
Stress plays a large role in blood sugar imbalances. When stress occurs, the body gets ready to take action via the fight-or-flight response triggering levels of various hormones such as cortisol and epinephrine to shoot up. After all, one of their major functions is to raise blood sugar to help boost energy when it’s needed most. The net effect is to create a lot of stored energy, both glucose and fat, available to cells. This helps prime the cells to help the body get away from danger. In a one-off situation, this stress response can literally be life-saving.
Stress hormones are designed to deal with short-term danger. That is their job. Staying turned on for a long time, however, like in times of illness, recovery from surgery or chronic emotional stress is where it becomes a problem leading to chronically high blood sugar levels. The result long term can be insulin resistance, weight gain around the middle, increased inflammation, and potentially diabetes.
Engage in relaxation practices on a daily basis whether that be yoga, deep breathing, a hot Epsom salt bath, progressive muscle relaxation, guided imagery, meditation, massage, biofeedback, or even hypnosis. Also, ensure you don’t isolate yourself. Studies have shown time spent with a good friend can reduce stress hormones significantly, and even help you live longer!
4) Eat regularly and eat well.
Balanced meals that support blood sugar regulation reduce inflammation and improves liver detoxification. They are important in preventing and reversing insulin resistance. This includes a whole foods diet high in fibre, protein, vegetables, legumes, nuts/seeds, omega-3 rich foods, and small amounts of fruit.
Avoid refined sugars, grains, and processed foods. Try not to go beyond four hours between meals during the day to keep your blood sugar levels balanced. Always pair carbohydrates with fibre and/or protein to help slow the breakdown of the food for a steady release of blood sugar.
Consume 1-2 tbsp of healthy fat with each meal. Not only does it help balance blood sugar by slowing digestion, but it also helps you absorb the fat-soluble vitamins A, D, E, and K.
5) Add some cinnamon.
Studies have shown consuming as little as a half teaspoon of cinnamon a day can reduce blood sugar levels by up to 29%. While it was a short-term study and the effects of taking cinnamon on a long-term basis aren’t known, cinnamon has been used medicinally and safely since ancient times. Never use cinnamon in large amounts as it may cause mouth sores or burn the skin.
Try adding cinnamon to your oatmeal, water, smoothie, or yogurt to reap the benefits. Cinnamon also helps lower triglyceride and cholesterol levels, in turn reducing your risk of heart attack and stroke.
Nutrients that help balance blood sugar
| Alpha-lipoic acid (ALA): 400-600 mg | Aloe vera: 2 tsp of juice per day in split doses | Chromium: 200-1000 mcg |
| Magnesium: 250-400 mg | Biotin: 1000-3000 mcg | Zinc: 30-50 mg |
| Gymnema extract (24% gymnemic acid): 400 mg | Probiotics | Fenugreek: 1 gram |
| Cinnamon: 1 tsp | American Ginseng: 1-3 grams | Vitamin D: 4000 IU |
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