Long term blood sugar management is critical to health, as well as to body composition. Management of our blood sugar can prevent diseases such as type 2 diabetes, insulin resistance and lower the risk of cardiovascular events.
Blood sugar levels fluctuate throughout the day, which is perfectly normal but it is important to maintain this at normal level. Times throughout the time of overeating, especially high glycemic foods, or long periods of no eating can place stress on our bodies and cause our levels to drop quickly. This stress response may release norepinephrine and epinephrine into our blood stress, which chronically can lead to a problem. Chronic, unmanaged stress will also impact our blood sugar levels. High stress levels elevates our catecholamine levels, this can lead to a variety of different physiological responses. Such as increased body temperature, anxiety, rapid heart beats or palpitations, and hunger to name a few. All which are markers of hyperglycemia.
High and low blood sugar levels also plays a role in our mood. Both levels have been associated with anger, depression, anxiety and impaired cognitive performance. Things that will affect both someone's overall health and ability to really control different aspects of their life!
See below for 4 key tips for managing blood sugar:
1. Exercise Regularly
Exercise itself has a big impact on the management of blood glucose levels. This is because it increases muscle glucose uptake in both of insulin-independent & insulin dependent muscles. A combination of resistance training and cardiovascular exercise is critical for everyone, especially those who already have insulin related diseases.
2. Manage Carbohydrate & Fiber Intake
Carbohydrates are important in maintaining a healthy, balanced diet. But overconsumption can lead to blood sugar highs and lows. It is important to add protein, fat and especially fiber to meals. Fiber slows the digestion of carbohydrates and the rate at which glucose enters the bloodstream. Managing our carbohydrate and fiber intake will improve glycemic control.
3. Plan Regular Meal Times
The perfect meal schedule is not established and can be different for every person. But it is important to not skip meals and to avoid excessive snacking. Ideally we want to keep our hunger hormone ghrelin and our insulin stable throughout the day. This could be achieved by a regular breakfast, lunch and dinner times or smaller more frequent meals throughout the day.
4. Don't Forget Micronutrients
Vitamin C, Vitamin D, Zinc, Calcium, Potassium, Magnesium & Chromium are critical for a healthy diet but deficiencies have also been linked to hyperglycemia. Try a diet consisting of servings of fruits and vegetables and taking a multivitamin.
As with exercise programs, it is very individual what will work best when it comes to managing blood glucose levels long term and on the day to day! An overall healthy lifestyle is the perfect way to start. For more information on this topic or any health and fitness needs, contact us at Genesis Personal Fitness, 215-504-0100! Or feel free to send us an email at info@genesispersonalfitness.com
Also, ask us about our Glucose Health supplement which helps with glycemic control and insulin resistance!
