Balancing Your Blood Sugar

Many people are ignorant of their high blood sugar levels. If you're among them, you're not alone. Hyperglycemia, or high blood sugar, occurs when there's excess glucose in your bloodstream. Usually, when glucose from the food you eat enters your bloodstream, Your pancreas produces insulin, a hormone that moves glucose from your bloodstream into cells for energy or storage. Glucose is water soluble. It's important to note that different people have different nutritional needs. This means that the optimal macronutrient ratios, nutrient requirements, and food choices may vary from person to person. Maintaining a balanced blood sugar level is crucial as it significantly impacts energy levels, mental performance, weight, and overall mood. Consuming sugary or carbohydrate-rich foods that break down into sugar quickly can rapidly increase blood sugar levels, causing your body to release excess insulin. Low blood sugar levels can be detrimental to your health.

Moreover, high blood sugar levels can lead to hyperglycemia, while low blood sugar levels can cause hypoglycemia. Therefore, monitoring your blood sugar levels and taking appropriate measures to maintain optimal health is vital. Remember that your brain demands precise glucose to maintain proper body function and provide energy. You must hold a stable blood sugar range, as your brain may cease functioning optimally if your levels get too high or too low. High blood sugar affects the immune system. This is because sugar promotes inflammation, which can lead to a decrease in immune function. As a result, the body becomes more susceptible to illnesses, and the healing process slows down.

Causes of Imbalance blood sugar-

Chronic stress, High glycemic index food, Elevated cortisol, Low carb diet, Congested liver, Not being active, Obesity, Inflammation, Thyroid problems, Side effects from other medications, Short- or long-term pain, Menstrual periods cause changes in hormone levels, Dehydration, Alcohol, particularly on an empty stomach, More physical activity or exercise than usual, Nutrient deficiencies- Vitamin D, magnesium, chromium and Sleep issue.

Signs and symptoms that may indicate blood sugar imbalance-

1. Feeling tired constantly, being excessively thirsty, Frequently urinating.

2. Feeling hungrier than usual but losing weight.

3. Experiencing stomach trouble and dry mouth.

4. Having breath that smells fruity or very sweet.

5. Man boobs and Buffalo hump.

6. Feeling irritable if a meal is missed

7. Experiencing frequent brain fog.

8. Feeling sleepy in the afternoon.

9. Getting yeast infections more often than usual.

10. Blurry vision and experiencing frequent headaches.

11. Developing sores that take longer than usual to heal.

12. Feeling tingling and numbness in hands or feet.

13. Developing blisters, dryness, or other skin changes. 16. Experiencing swollen or bleeding gums.

14. increases the risk of infection.

How to control blood sugar-

1.       Add protein and healthy fat to every meal.

2.       Eat regularly, three meals a day.

3.       Keep a food journal and tale 25-35 gm of fibre daily.

4.       Avoid skipping meals and avoid extremely low-carb and low-calorie diets.

5.       Keep snacking to a minimum and snack on nuts.

6.       Try to eat whole foods in their original form.

7.       Foods with a low glycemic index (GI).

8.       Keep a check on your overall carbohydrate intake.

9.       Avoid consuming simple, refined carbohydrates.

10.   Avoid dairy, gluten and nightshades.

11.   Make sure to include fibrous vegetables in all your meals.

12.   Eat more probiotic-rich foods and barley.

13.   Add more resistant starch to your plate.

14.   Get enough vitamin D.

15.   Supporting detoxification functions.

16.   Discover methods to add sweetness to food without using additional sugar.

17.   Don’t allow yourself to become dehydrated.

18.   Exercise for at least 30 minutes every day.

19.   Measure your blood sugar often.

20.   get enough sleep, ideally 7-8 hours per day.

21. It's also important to avoid napping throughout the day.

22.   Manage stress- yoga, gratitude, etc.

Supplements that may help support healthy blood sugar balance-

Gymnema Sylvestre -lowers sugar absorption in the gut and increases cells' sugar uptake from the blood.

Berberine-activated protein kinase (AMPK) can help regulate the body's use of blood sugar.

B Vitamins- thiamine (B1), biotin (B7), and cobalamin (B12) are essential for healthy glucose metabolism.

Bitter melon -has been found to potentially impact the beta cells of the pancreas, which could lead to an increase in insulin secretion.

Magnesium- helps the body metabolize carbs and manage insulin.

Omega-3 fatty acids- reduce inflammation and have a significant impact on lowering blood glucose levels. Alpha-lipoic acid- helps improve insulin sensitivity and increase the uptake of sugar from the blood by your cells.

Following a proper diet, exercising regularly, and adopting effective lifestyle changes can help restore the sugar balance. This approach will improve your overall health and may also control chronic diseases in the long term. Take charge of your health today by incorporating these simple yet effective changes into your daily routine.