Effortless Blood Sugar Balance: 4 SIMPLE Habits for Maximum Impact
FEELING HANGRY OR LETHARGIC SOON AFTER A MEAL?
Chances are you may be experiencing a blood sugar-crash, especially if those feeling states arise after a high-glycemic meal (a meal rich in sugar and processed carbs). Here’s the goods news: There are many diet and lifestyle resources to leverage for blood sugar balance. But the following four habits provide the biggest impact with the least amount of effort. In practical terms, this means that you will be able to feel concrete changes in your energy and satiety levels as well as cravings for sweet and salty foods as you improve your blood sugar regulation.
EATING HABITS
Start your day with a savory breakfast
Compared to a cereal or granola bar which are crammed with sugar, a savory high-protein breakfast supports lower blood sugar (i.e., glucose) levels and in turn increases satiety but minimizes sweet or salty cravings. Here's why: The building blocks of a savory breakfast, that is protein, fat, fiber, and greens, keep your glucose levels nice and steady. This is especially important in the morning when your stomach is empty, and sugars are absorbed into the bloodstream more quickly. The frustrating result? A bigger glucose spike with a side of sugary and salty cravings. The antidote to this blood-sugar rollercoaster is a savory high-protein breakfast that doesn't throw off your normal glucose range. A study found that a high-protein breakfast resulted in lower postmeal glucose levels after breakfast (and even at subsequent meals) when compared to a lower-protein breakfast.
A savory breakfast could be a veggie egg scramble, topped with a few avocado slices. But… it could also be a glucose-conscious smoothie — made with unsweetened nut milk, a scoop of chocolate-flavored but monk fruit-sweetened protein powder, a spoonful of chia seeds, and low-glycemic berries.
Stick to an Early Time-Restricted Eating Window
More than just a trendy health hack, early time-restricted eating is a science-backed tool to help you align your meals with the body's circadian rhythm (your internal 24-hour clock). And because glucose metabolism is regulated by the body's natural circadian rhythms, early time-restricted eating supports blood sugar balance within the normal range. Studies show that the pancreatic beta-cells, which are responsible for insulin secretion, are more responsive in the morning than in the evening.
What does this mean for your eating patterns? Break your fast between 7am and 9am with a savory breakfast and have an earlier blood sugar-supporting dinner between 5pm and 7pm. This 12-14 hour overnight fasting window will allow your body to rest and digest, and restore blood sugar to a fasting level within the healthy range.
LIFESTYLE HABITS
Mitigate Everyday Stressors
There is a direct relationship between blood sugar regulation and stress hormones. Chronically elevated cortisol levels contribute to a hyperglycemic state (elevated glucose levels, insulin resistance). When we are in a "fight-or-flight" state, cortisol ensures that we have enough immediate energy (i.e., glucose) available for our brain and body to deal with the (real or perceived) stressor.
This is all well + good in the short run but... when we experience long-term stress, this may cause hyperglycemia. If we learn to mitigate everyday stressors with meditation or breathwork and in turn decrease our stress hormones, this should support healthy glucose levels in addition to a blood sugar-balancing diet.
Align With the Circadian Rhythm
Early-morning exposure to sunlight can be beneficial for blood sugar handling. A research review shared evidence that the organs that regulate glucose levels are governed by the circadian rhythm. If we align our circadian rhythms (internal 24-hour clock) with the morning sun, then this alignment can help synchronize our eating and fasting window with the diurnal rhythm (day and night). This in turn will help to improve blood sugar regulation, because cells tend to be more responsive to the utilization of glucose during the day.
So how do you integrate this habit into your morning schedule of deliberate fullness? It’s easy: Just walk around your neighborhood for 30 minutes after you get up. You don’t need to go on a hike to experience the positive effects of morning light. (But you could, if you have the time and energy on a beautiful morning.)
Your answers to popular questions
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If you’re treating yourself to sweets as a reward for making it through yet another challenging day, then you may want to explore working on nervous-system support and blood-sugar balance at the same time. Here’s the stress-busting cue: Focus on lower-glycemic treats and integrate stress-supporting adaptogenic supplements.
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If you’re reaching for sweets due to an energy slump, then this points towards a macro-nutrient imbalance. It may be best to work on blood sugar-supporting, nutrient-dense upgrades to the diet. Strategically focus on protein, fat, fiber, greens and lower-carbohydrate-density options to increase satiety and minimize sugary cravings.
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It is possible for a diet high in refined carbohydrates and added sugars to contribute to both blood sugar dysregulation and elevated cortisol levels by the mechanism of reactive hypoglycemia. Reactive hypoglycemia is a post-meal blood-sugar crash below baseline (i.e., too low) which the body views as an emergency. Cortisol secretion, which helps bring low blood sugar levels back up, is one of the body's natural responses to stressors. However, frequent blood sugar fluctuations could lead to elevated cortisol levels. Elevated cortisol levels increase the nervous system's sympathetic (“flight-or-fight”) state, which affects mood and behavior, including anxiety.