Blood Sugar Management

Blood Sugar Balancing Tips

Explore essential tips to maintain stable blood sugar levels and support your overall health.

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Keeping your blood sugar balanced is essential to your overall wellness in countless ways. It helps keep your brain working efficiently, your energy stable throughout the day, your hormones in check, and your mood even and lifted. Having balanced blood sugar also helps to prevent long term health issues such as heart disease, diabetes, hypertension, vision loss and kidney disease and has been linked to preventing certain cancers and Alzheimer's Disease.

When your blood sugar is balanced you will notice an increase in energy, clearer thinking, better concentration, a reduction in hunger and sweet cravings, an easier time managing your weight and an improvement in body composition. Here are some tips for balancing yours.

10 Top Tips For Balanced Blood Sugar

1. Cut down on sweets by avoiding sugar

This includes white sugar, brown sugar, raw sugar, corn syrup, cane sugar, beet sugar.

2. Avoid refined carbohydrates in your diet

These include white flour products, all forms of sugar and junk food in general, sweetened beverages and fruit juice.

3. Do not skip breakfast

Start your day with a protein-rich breakfast within 1-2 hours of waking. Try my Blood Sugar Balancing Smoothie below to get your day started right.

4. Do not go long periods of time without eating

Eat protein-rich snacks and meals spaced evenly apart throughout the day.

5. Balance your meals and snacks

Eating meals that contain a source of lean protein/healthy fats/high- fiber veggies and a small amount of complex carbs will help to stabilize your blood sugar.

6. Include these blood-sugar balancing foods in your diet

  • High-quality Protein

    Organic chicken, turkey, eggs, grass-fed beef and lamb, wild-caught salmon, sardines, shrimp

  • Healthy Fats

    Chia seeds, ground flax seeds and oil, avocado and oil, olives and oil, coconut and oil and milk, grass-fed ghee, raw and unsalted nuts and seeds.

  • High-fiber Foods

    Berries, apples, pears, citrus, kiwi, leafy greens, cruciferous veggies, celery, winter squash, sweet potatoes/yams, legumes, nuts and seeds, whole grains such as quinoa, buckwheat, steel-cut oats.

7. Stay hydrated throughout the day

Stay hydrated throughout the day to help your body eliminate excess glucose through your urine. Staying hydrated also helps to reduce hunger and craving for sweets as the cues for thirst, hunger and sweets are all the same.

8. Get moving with at least 30 minutes of exercise per day

Exercise reduces blood sugar by improving glucose metabolism.

9. De-stress throughout the day

De-stress throughout the day by making time to meditate and practice deep breath exercises which are both clinically proven to lower stress hormones. Elevated stress hormones stimulate the liver to release glucose which results in elevated blood glucose levels.

10. Get your Zzzzzs

Not getting enough sleep makes it harder for your cells to take up glucose, which leads to higher blood sugar.

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