When we consume carbohydrates or sugars, the body breaks them down as glucose. Glucose moves from the GI into the bloodstream, which signals the pancreas to secrete insulin. Insulin shuttles the glucose into muscle tissue, the liver, and cells where it can be used to fuel the body.
When we overconsume carbs or sugars, we end up with too much sugar in the blood stream (high blood sugar) because insulin is unable to keep up. Insulin resistance occurs when cells no longer respond to insulin, causing blood sugar to remain chronically elevated. This signals the body to store the excess glucose as fat, which further contributes to metabolic dysfunction and disease.
It’s also important to note that stress contributes to blood sugar imbalances as well. When the body is stressed, the hormone cortisol is released, which signals the liver to release glucose into the bloodstream. This can cause a spike in blood sugar levels, which, over time, can contribute to metabolic dysfunction and disease.
To further mitigate the effects of stress on blood sugar levels, it’s important to practice stress-reducing activities such as meditation, breathing exercises, and movement. Regular exercise plays a critical role in blood sugar regulation and helps to reduce stress levels and promote better long-term metabolic health.
Here’s a few additional tips I recommend for healthy blood sugar:
- Eat vegetables before every meal. Eating fiber before consuming carbs significantly decreases glucose response.
- Eat sweets and higher-carb foods AFTER consuming proteins and fats.
- Don’t skip meals if it leads to overconsumption of foods, which results in a glucose spike.
- Keep stress low and breathe slower and deeper. Your breath regulates your nervous system. Quick and shallow breathing signals the body’s fight-or-flight response, pulling sugar into the bloodstream and resulting in high blood sugar.
- Swap sugar, honey, and maple syrup for monk fruit.
- Prioritize quality sleep. Don’t skimp on the hours from 10 PM to 2 AM as these hours are most critical for optimal metabolic health.
- Eat until 80 percent full and consume protein at every meal.
- Take one tablespoon of apple cider vinegar ten minutes before every meal.
- Exercise after eating; walks are best!
Do you struggle with blood sugar imbalances or do you feel like stress is having a negative impact on your health and your life?
Join myself and many others as we begin a 30-day health optimizing journey together! I will teach you how to balance your blood sugar, the most effective ways to lower stress (hint: it’s not what you think), how to shift your mindset, and live a much healthier and happier life!
