Do your energy levels fluctuate wildly throughout the day? Are you wide awake one moment and then longing for a nap the next? If so, this might be happening because of unstable blood sugar levels. In this blog we’ll explore twelve ways you can naturally balance blood sugar levels for steady energy throughout the day.
Unbalanced blood sugar levels can cause fatigue, irritability, cravings, brain fog, and anxiety among other symptoms. Keeping blood sugar levels stable is extremely important for maintaining energy, avoiding changes in mood, and lowering risk of chronic diseases including type 2 diabetes.
One in three American adults has prediabetes, with ninety percent of those individuals unaware that they have it. Thankfully, unstable blood sugar levels and prediabetes can be addressed through healthy diet and lifestyle changes.
Let’s explore twelve ways you can naturally balance blood sugar and stabilize your energy levels.
1. Eat A Balanced Whole Foods Diet
A balanced meal that contains protein, fiber, and healthy fats slows digestion and the absorption of sugars, resulting in a slow release of energy into the bloodstream. This means you’ll have sustained energy after eating.
2. Eat Smaller Meals
Overeating can cause a spike in blood sugar and impair insulin sensitivity. Eating smaller balanced meals can lower the chances of subsequent spikes in blood sugar levels and also aid in weight loss.
3. Don’t Skip Breakfast
Skipping breakfast can lead to spikes in blood sugar after subsequent meals and may increase insulin resistance. Eating a wholesome breakfast will help keep you full and give you a steady amount of energy until lunchtime.
4. Exercise Regularly
In addition to its many other benefits, regular exercise encourages glucose uptake into cells for energy and increases insulin sensitivity.
5. Opt for low-glycemic foods
Foods that are low glycemic are digested and absorbed at a slower rate, resulting in a gradual rise in blood sugar.
6. Stress Less
When you are stressed, your body releases hormones that raise blood sugar levels and inhibit the release of insulin. This has short and long term consequences on health, potentially leading to more serious health issues such as type 2 diabetes. As such, it’s important to find coping strategies that work for you and help relieve stress.
7. Get Enough Sound Sleep
Sleep deprivation causes hormonal imbalances that affect the regulation and metabolism of blood glucose. Additionally, inadequate sleep creates an imbalance of the appetite-regulating hormones, which can lead to increased hunger and overeating at breakfast. Make sure you get seven to nine hours of restful sleep every night.
8. Avoid Refined Foods
Omit refined foods from your diet, as they can cause a sudden spike and subsequent crash in blood sugar levels leading to fatigue, confusion, weakness, and hunger. Refined foods also cause inflammation and lack valuable nutrients your body needs, so it’s best to opt for plant-based whole foods instead.
9. Add Spices To Your Diet
Cinnamon, ginger, garlic, and turmeric can all aid in regulating blood sugar levels. However, they may also interact with certain medications, so if you have a prescription from your doctor consult with them before adding these spices to your diet.
10. Stay Hydrated
Dehydration can lead to elevated blood sugar levels. Drink plenty of liquids such as water and herbal teas throughout the day to stay hydrated and keep your blood sugar regulated.
11. Limit Sweeteners
Even natural sweeteners, such as honey, maple syrup, coconut sugar, and molasses can cause a dramatic rise in blood sugar levels, so it’s wise to limit their use in your diet.
12. Get Enough Omega-3’s
Omega 3 fatty acids can improve insulin sensitivity. Include more omega-3’s in your diet with walnuts, ground flaxseeds, chia seeds, hemp seeds, or a vegan omega-3 supplement.
To recap, here are 12 ways you can naturally balance your blood sugar levels.
Take a screenshot and keep it as a reference or print it out and use it as a guide.
If you need some fatigue-fighting plant-based recipes, take a look at our recipe eBook “30 Recipes to Boost Your Energy”.
And if you want to improve your overall health, grab your free copy of our “Diet and Lifestyle Tracker”, a 5-day journal to track your diet and health.
Share in the comments below which steps you’ll be taking to balance your blood sugar.
RESOURCES & FURTHER INFO
- Information on prediabetes – https://doihaveprediabetes.org/prediabetes-diabetes-faq/prediabetes/
- The effect of binge eating on insulin sensitivity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579612/
- View our blog post on how to get motivated to exercise at https://www.replenishhealth.net/10-tips-to-get-motivated-to-exercise/
- Low-glycemic diet results in greater sateity than a high-glycemic diet – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/.
For more info on the glycemic index visit https://www.diabetes.org/glycemic-index-and-diabetes
- Discover 5 quick tips to relieve stress and relax on our blog at https://www.replenishhealth.net/5-tips-relax-relieve-stress/
- How sleep deprivation affects hunger hormones – https://www.ncbi.nlm.nih.gov/pubmed/18564298.
Learn more about the impact of sleep on glucose homeostasis and appetite regulation at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/
- Read our blog post about 15 of the top benefits of Ceylon Cinnamon at https://www.replenishhealth.net/15-health-benefits-of-ceylon-cinnamon/
- Learn how hydration status can impact blood sugar levels at https://www.livestrong.com/article/239458-how-does-dehydration-affect-blood-glucose-levels/