Jun 5, 2023
First, the Good News
Even if maybe you look at these and only feel you have 1 in order, there is good news. The more you get consistent with each of the below, the better you will feel. You don't need everything to be perfect to see changes in your metabolic health. Start slow - even just fixing sleep can make the biggest difference.
#1 Balanced Meals
Aim for balanced meals that include a combination of carbohydrates, proteins, and healthy fats. This helps slow down the absorption of glucose into the bloodstream and prevents sharp spikes in blood sugar levels. Include high-fiber foods like whole grains, vegetables, and legumes, as they have a gentler impact on blood sugar.
#2 Carb Choices
Select carbohydrates with a low glycemic index (GI). These carbohydrates are digested and absorbed more slowly, resulting in a more gradual rise in blood sugar levels. Examples include whole grains, sweet potatoes, and legumes. Limit processed and refined carbohydrates, as they can cause rapid blood sugar spikes.Best practices for creating a landing page
#3 Meal Timing
Establish consistent meal timings throughout the day to help regulate blood sugar levels. Avoid skipping meals, as this can lead to blood sugar fluctuations and overeating later. Aim for three balanced meals and consider incorporating healthy snacks to maintain steady energy levels.
#4 Sugar Intake
Limit consumption of sugary foods and beverages that can cause rapid blood sugar elevations (esp in the morning!!) Opt for naturally sweetened alternatives like fresh fruits, or choose low-sugar or options when available (but don't get into the habit of going to sugar-free options full of added sugar / sugar alcohols.
#5 Physical Activity
Engage in regular exercise and physical activity. Physical activity helps improve insulin sensitivity, allowing cells to better utilize glucose for energy. Aim for a combination of aerobic exercise and strength training for optimal metabolic benefits.
#6 Stress Management
Chronic stress can impact blood sugar regulation pretty negatively. Incorporate stress management techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies to reduce stress levels and promote metabolic health. Furthermore when we experience stress, the body releases cortisol, a hormone that helps mobilize energy stores. Cortisol stimulates the liver to release glucose into the bloodstream, leading to an increase in blood sugar levels. This process is known as "gluconeogenesis."
#7 Adequate Sleep
Prioritize getting sufficient quality sleep on a regular basis. Lack of sleep can disrupt hormonal balance, including insulin regulation, and contribute to blood sugar imbalances. Sleep deprivation has actually been linked to insulin resistance. Insulin resistance impairs the ability of cells to efficiently take up glucose from the bloodstream, leading to elevated blood sugar levels.