blood sugar regulation

Do you ever feel like your blood sugar levels could be better managed? You’re not alone. Many people struggle with the short and and long-term impacts of dysregulated blood sugar. Fortunately, there are some key lifestyle changes that can help to improve your blood sugar regulation.

What is blood sugar?

Blood sugar, or known as blood glucose, is a sugar molecule that is circulated in the bloodstream and is used by cells in the body for energy. Our blood sugar levels blood naturally rise and fall throughout the day. Factors that can affect blood sugar levels include meal type, timing of last meal, exercise, stress, etc. Glucose can come from the breakdown of carbohydrate-based foods, but can also be produced in the body when needed. Blood sugar regulation is a vital function within our bodies and we wouldn’t be able to survive without it.

Why is healthy blood sugar regulation important?

Although we naturally experience rise and falls in blood glucose levels throughout the day, our blood glucose pattern can become dysregulated overtime due to a variety of factors. When we can’t regulate blood glucose levels as effectively, we can experience short and long-term consequences. In the short-term, we may experience symptoms like low energy, cravings, mood changes, poor concentration, and disrupted sleep. In the long-term, we become more at risk for developing insulin resistance, weight gain, Type 2 Diabetes, heart disease, and more. In order to assess your blood sugar regulation, different tests can be completed. Common assessments include a fasting blood sugar test, a fasting insulin, Hemoglobin A1c, and a glucose tolerance test. Additionally, a continuous glucose monitor can also be used for blood sugar readings and assessment.

Supporting healthy blood sugar patterns

The goal with any recommendations to support healthy blood glucose levels is to create a more stable glucose curve (no big spikes and falls), to improve insulin sensitivity, and to allow for cells to utilize glucose more effectively. Here are 4 blood sugar management tips that you can incorporate today to help improve your blood sugar control.

Tip 1: Add fibre

Adding fibre, especially from non-starchy vegetables, can slow the absorption of glucose from the digestive system into the blood stream. Fibre slows gastric emptying meaning that food moves more slowly through the digestive system. It also creates a viscous mesh that slows the amount of glucose entering into the bloodstream. By slowing how much glucose is entering the blood stream at once, this creates a lower and more stabilized rise and fall of blood sugar. Think of including fibre-rich vegetables like spinach, kale, bok choy cauliflower, brussel sprouts, cabbage, asparagus, etc.

Tip 2: Add protein and healthy fats

Similar to fibre, protein and healthy fats can support a more balanced blood glucose curve after eating by slowing gastric emptying. In terms of protein, consider adding meat, seafood, eggs, legumes, nuts/seeds, and protein powder to your meals. As for healthy fats, consider adding in nuts, seeds, avocado, cold pressed olive oil, and wild salmon to your meals.

Tip 3: Try to not skip meals

Another tip I recommend is to try and not skip meals, especially breakfast. Skipping meals for some people can create dysregulated blood sugar patterns that can lead to unwanted symptoms. Some people may experience low energy (e.g. mid-afternoon crash), sugar cravings, anxiousness, irritability, poor concentration, disrupted sleep, etc.

Tip 4: Movement after meals

Movement or light exercise after a meal can help lower elevations in blood glucose. When we move, our muscle cells require energy to contract. Glucose is a fuel source that muscle cells use for energy. By incorporating movement within 75 minutes of eating, this can help lower high blood sugar levels by allowing for more glucose to be efficiently used by cells. Even just walking for 15 minutes after a meal can be beneficial! Pick something that you enjoy whether that’s walking, yoga, lifting weights, etc.

Improving blood sugar levels can be done in a variety of ways, all of which should be discussed with a qualified healthcare professional. Naturopathic doctors are well-equipped to help patients identify the root cause of their high or low blood sugar and provide natural treatment options that work holistically with the body to improve overall health. From nutrition, lifestyle counselling, botanical medicine, and supplements, naturopathic doctors are well trained to tailor a program for you.

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Low energy, also known as fatigue, is an extremely common symptom that I see in my practice. Low energy can have a profound impact on how we live our lives – we can experience changes in our work performance, our ability to participate in physical activity, how we engage with our friends and family, and how we connect with ourselves.

Although there are many reasons for why people have low energy, here are five common reasons why many of my patients are feeling tired.

Poor Sleep Quality

Lifestyle factors, especially our sleep, can play a huge role in our overall energy levels. Getting consistent, good quality hours of sleep is extremely vital to repleting our energy. There are many factors that can lead to poor quality sleep. First, blue light exposure from screens in the evening has been shown to repress melatonin production. This highlights the importance of limiting our use of screens before bed. Second, too much caffeine consumption in the afternoon and evening can also impact our ability to fall and stay asleep. Third, our bedroom environment also plays a role in our overall sleep quality. Ensuring it is dark, cool, and quiet will also promote overall better sleep. Keep in mind that a sleep disorder such as sleep apnea could also be contributing to why you aren’t getting enough sleep. It’s important to be properly assessed to rule out all possible causes of why you may be having difficulty sleeping.

Nutrient Deficiencies

Nutrient deficiencies are a very common cause of fatigue. Having a deficiency in nutrients such as iron, vitamin B12, vitamin D, as well as a low overall caloric intake has been shown to make individuals feel extremely tired. The causes of nutrient deficiencies can range from poor dietary intake (ie: low intake of iron rich foods) to digestive diseases leading to poor absorption. Many of these nutrients can be screened through routine bloodwork and examined through a dietary assessment.

Thyroid Disease

Another common reason for why many people feel tired is due to varying forms of thyroid disease. Having both hypothyroidism (under-active thyroid gland) or hyperthyroidism (over-active thyroid gland) can lead to feelings of fatigue by impacting the amount the thyroid hormone being made in the human body. Based on your symptom presentation and lab work, your healthcare provider can help determine if your thyroid function is impacting your energy levels.

Blood Sugar Dysregulation

Our intake of sugar and our ability to properly metabolize it can impact our energy levels throughout the day. Starting in the morning with a sugary and carbohydrate rich breakfast foods and then continuing with a similar meal trend throughout the day creates a rollercoaster effect where blood glucose levels continuously spike high and fall. This can create negative shifts in our energy during the day, most often experienced as that mid afternoon energy slump. Overtime, these blood glucose spikes can create inflammation, insulin resistance, and excess body fat alongside an increased risk of long-term consequences such as type 2 diabetes, non-alcoholic fatty liver disease, heart disease, etc. Working alongside your healthcare provider, there are key diet and lifestyle suggestions that can improve blood sugar dysregulation and boost energy levels.

Stress, Anxiety, and Depression

One area that is often overlooked when assessing for causes of low energy is our mood and mental health. In those experiencing chronic stress, anxiety, and depression, having the energy to complete daily tasks, work projects, and to care for oneself and one’s family can be challenging. It’s extremely important to always pay attention to changes in mood in relation to chronic fatigue and to seek treatment when needed. Psychological factors and mental health should always be considered when assessing for low energy.

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