Should I pay attention to my Blood Sugar Regulation?
If you are anything like me (busy working mom and over 40), you likely have a lot on your plate. As I write this blog post, I am juggling college recruitment, work deadlines, and my grandmother has just been readmitted to the hospital. Juggling work, family, and other responsibilities can leave you feeling stressed and exhausted. If we are in a stressed and exhausted state, we are more likely to turn to quick, convenient foods for energy like cookies, white bread, Starbucks coffees, and McDonald’s meals.
These foods we reach for when stressed are often high in simple sugars that can cause a rapid increase in blood sugar levels, leading to an energy crash later on. While they may provide a quick burst of needed energy, they can leave you feeling fatigued and unfocused shortly after consumption, causing your blood sugar levels to spike and crash, leaving you feeling even more fatigued and unfocused.
That's why it's crucial for us to be mindful of our food consumption as it relates to our blood sugar regulation. Maintaining stable blood sugar levels can help you feel more energized and focused throughout the day, improve your mood and cognitive function, and even reduce your risk of chronic diseases such as diabetes and heart disease.
Ok, but what is blood sugar? Blood sugar, also known as blood glucose, refers to the concentration of glucose (a type of sugar) present in the bloodstream. Glucose is the primary source of energy for the body's cells, and it is obtained through the digestion and breakdown of carbohydrates in the foods we eat. After a meal, the level of glucose in the blood rises as it is absorbed into the bloodstream from the digestive system. This triggers the pancreas to release insulin, a hormone that helps to move glucose from the blood into the cells, where it can be used for energy or stored for later use.
Blood sugar, also known as blood glucose, refers to the concentration of glucose (a type of sugar) present in the bloodstream. Glucose is the primary source of energy for the body's cells, and it is obtained through the digestion and breakdown of carbohydrates in the foods we eat. After a meal, the level of glucose in the blood rises as it is absorbed into the bloodstream from the digestive system. This triggers the pancreas to release insulin, a hormone that helps to move glucose from the blood into the cells, where it can be used for energy or stored for later use.
In a healthy individual, blood sugar levels are tightly regulated to ensure that there is enough glucose available for the body's energy needs, but not so much that it causes damage to the body's tissues. However, if blood sugar levels become too high (hyperglycemia) or too low (hypoglycemia), it can cause a range of symptoms and health problems. Yet, even healthy people can benefit from eating blood sugar balancing meals. By focusing on meals that help to regulate blood sugar levels, you can avoid the energy crashes and hunger pangs that often come with consuming high-sugar, high-carbohydrate foods.
Eating blood sugar balancing meals can also help to reduce your risk of developing conditions like insulin resistance and type 2 diabetes, which are associated with chronic imbalances in blood sugar levels. In addition, blood sugar balancing meals are often rich in nutrients like fiber, protein, and healthy fats, which can support overall health and well-being. For example, fiber can help to promote feelings of fullness and prevent overeating, while protein can help to maintain muscle mass and support a healthy metabolism. Overall, eating blood sugar balancing meals can be a simple and effective way to support your overall health and well-being, regardless of whether you have any specific health concerns or conditions.
If you are fairly healthy and haven’t been given a diagnosis of diabetes or type 2 diabetes, regulating your blood sugar, is not necessarily difficult. Simply start by eating regular, balanced meals throughout the day. Aim for meals that contain a mix of protein, healthy fats, and complex carbohydrates, such as whole grains and vegetables. A blood sugar-balancing meal looks like a palm sized portion of protein, vegetables and healthy fat. You can and should still enjoy carbohydrates, but you will want to be particularly careful of the portion size eaten and always, pair it with both protein and fat. This can help slow the absorption of glucose into your bloodstream and prevent sudden spikes and crashes in blood sugar levels.
However, when our diet is chronically high in refined carbohydrates, such as sugar and white flour, our blood sugar levels can also chronically spike and crash rapidly. This can cause our bodies to produce excess insulin, leading to insulin resistance, a condition where the body becomes less responsive to insulin. Insulin resistance can eventually lead to type 2 diabetes and other health issues, making managing blood sugar not just suggestive, but required.
Luckily there are ways that you can get more precise about your blood sugar levels. Continuous glucose monitoring (CGM) is a technology that allows individuals with diabetes to track their blood sugar levels in real-time. It involves wearing a small sensor that is inserted under the skin, typically on the abdomen, or upper arm, which continuously measures glucose levels in the interstitial fluid (the fluid that surrounds the body's cells).
CGMs can be particularly helpful for individuals who need to closely monitor their blood sugar levels to manage their diabetes. This may include people who are on insulin therapy, those who have difficulty achieving target blood sugar levels, or those who have frequent episodes of hypoglycemia (low blood sugar).
Recently CGM use has also been found to be helpful for people who are interested in optimizing their blood sugar control for reasons other than diabetes management. For example, athletes or individuals with a family history of diabetes may use CGMs to track their blood sugar responses to certain foods or activities. If you are considering using a CGM, it is important to discuss this with your healthcare provider. They can help determine whether a CGM is appropriate for you based on your individual health needs and goals, and can provide guidance on how to use the device effectively.
In addition to eating a balanced diet, consider incorporating regular exercise and stress-management techniques into your routine. Exercise can help improve insulin sensitivity and regulate blood sugar levels, while stress-management techniques such as deep breathing or meditation can help reduce the release of stress hormones that can contribute to blood sugar imbalances. In fact several studies have suggested that a 15-20 minute walk after a meal can lead to a significant reduction in postprandial (after-meal) blood sugar levels.
Tips for Maintaining Healthy Blood Sugar Levels
1. Eat a Balanced Diet
One of the best ways to maintain healthy blood sugar levels is to eat a balanced diet that includes complex carbohydrates, healthy fats, and protein. Complex carbohydrates, such as whole grains, fruits, and vegetables, are digested slowly and release glucose into the bloodstream gradually. This helps to keep blood sugar levels stable. Healthy fats and protein also help to slow down the absorption of glucose, preventing spikes in blood sugar levels.
2. Choose Low-Glycemic Foods
Low-glycemic foods are foods that have a minimal impact on blood sugar levels. They include non-starchy vegetables, berries, nuts, and seeds. Studies have shown that eating a diet high in low-glycemic foods can improve insulin sensitivity and reduce the risk of type 2 diabetes (1).
3. Exercise Regularly
Exercise has been shown to improve insulin sensitivity and reduce blood sugar levels. Studies have found that both aerobic and resistance exercise can be effective in regulating blood sugar levels (2). Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
4. Manage Stress
Stress can raise blood sugar levels by triggering the release of cortisol, a hormone that increases glucose production in the liver. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises.
Blood sugar is an important aspect of overall health that can be maintained through a balanced diet, regular exercise, stress management, and potentially the use of supplements. By taking steps to regulate our blood sugar levels, we can reduce our risk of chronic diseases and improve our overall well-being.Overall, prioritizing blood sugar regulation can be a game-changer for busy working women over 40. By taking small steps to maintain stable blood sugar levels, you can improve your energy, focus, and overall health and well-being.
