Daily Habits for a Healthy Blood Sugar

A quick bio lesson: Your body needs energy to maintain normal function. You get that energy from food, which your body breaks down into smaller parts and can absorb and use or eliminate. When you eat carbohydrates, your body breaks them down into glucose, a simple sugar that is your body’s primary source of fuel. Glucose travels through the body in the blood, and is taken up by cells – in muscles, the brain, almost everywhere – to be converted into energy that helps you perform almost all the activities of your body, from solve problems at work in the marathon. .

Without enough blood sugar, our bodies would not function. Too much blood sugar can also cause problems. That’s why we have hormonal signaling pathways that help keep blood sugar stable in the normal range. But sometimes – and for many possible reasons – it can be thrown away a little or a lot.

How is blood sugar regulated in the body?

Your blood sugar balance is maintained by your hormones. This balance ensures that the body has enough energy available when it needs it, and is mainly maintained by hormones: insulin and glucagon.

Manufactured and released by the pancreas, insulin lowers blood sugar by ordering cells throughout the body to take up glucose (sugar). When glucose enters cells to be used as energy or stored as glycogen, there is less in the blood.

Glucagon increases blood sugar. When blood sugar levels are too low — typically several hours after eating — the pancreas releases glucagon. Glucagon instructs the liver and muscles to convert stored glycogen into glucose and release it into the bloodstream.

There are also other hormones involved in this process. Amylin and somatostatin inhibit glucagon secretion to lower blood sugar. Epinephrine, cortisol and growth hormone increase blood sugar, as does glucagon. The hormonal changes that come with age make a difference, too: Our basal blood sugar levels tend to increase as we age.

How your blood sugar affects yours
appetite and metabolism?

In the hours after a meal, your blood sugar rises as you digest the food you just ate, and then it drops again when your body uses that energy. The high amount of your blood sugar spikes, the extent to which it drops back, and how long the whole process lasts depends on many factors, including your individual biology, what you ate, and your activity levels. In general, the higher and faster your blood sugar peaks, the lower and faster you will drop. When blood sugar fluctuates rapidly to the end of the normal range, it triggers a hormonal response that leads to increased appetite and feelings of hunger, which can include cravings for sugar. It can also slow down your metabolism.

Of course, if you experience other signs of low blood sugar, such as tremor, sweating, anxiety and irritability, you should talk to your doctor. You may want to do some tests to see if what you are experiencing are symptoms of diabetes. Some non-diabetics also experience physiological signs of low blood sugar a few hours after a meal. This condition is called reactive hypoglycemia. While the symptoms are not typically severe, it is worth talking to your doctor. Certain blood sugar balance strategies can help relieve symptoms.

How to eat
balanced blood sugar?

Your blood sugar balance gets better when you hit it from a few different angles. This includes some lifestyle changes, which we’ll get to in a minute. But let’s start with some general guidelines for the meal.

1. Eat foods that have a low glycemic index

The glycemic index (GI) is a measure of how food affects our blood sugar. It is based on how quickly the body breaks down any food that contains carbohydrates into glucose. Higher numbers (from about seventy to one percent) indicate that a food will cause a faster rise in blood sugar levels, while lower ones (less than fifty) represent foods that cause more gradual growth — and typically a longer fall. sweet. You can find the glycemic index of many foods online at the University of Sydney glycemic index resource site.

  1. 2. Reduce refined sugars in your daily diet

    Cutting out foods made with refined sugars can be a good habit to go into if you’re looking to keep your sugar in your blood. If you have a sweet tooth, it might be worth giving Sweetkick’s 14-Day Sugar Reset a go: Includes a daily supplement to support normal glucose and the higher energy metabolism they contain. Gymnema sylvestre extract, which temporarily suppresses the taste of sweetness, which can help identify sources of sugar in your diet.

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3. Look for sources of chromium and magnesium

You can get a lot of magnesium from greens, avocados, dried vegetables, nuts, seeds and tofu. Most fruits and vegetables are good sources of chromium, but you will find particularly high amounts in broccoli, green beans and nutritional yeast. If you’re interested in the supplements, LivOn Labs ’ Liposomal Magnesium L-Threonate and The Nue Co. Regularity Relief both contain magnesium.

4. Load on the fiber

High-fiber foods, especially those packed with soluble fiber, have been shown to help keep blood sugar balanced. You should be able to get enough by eating a diet rich in plant foods. If you’re looking to give your diet a soluble fiber boost, you can try adding Greek hay or chia seeds to your oatmeal or smoothies.

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  2. 5. Add the cinnamon

    Cinnamon and cinnamon extract can help maintain healthy blood sugar levels when used as part of your diet. That’s why we included 500 milligrams of cinnamon extract – equivalent to about two grams of cinnamon powder – in our Metabolism-Boosting Superpowder.

6. Consider keto

A low carb diet like keto can keep blood sugar towards an end and in a tighter range. But because standard ketogenic diets tend to be restrictive and especially jump on vegetables, it’s worth checking out a more flexible, plant-based approach, like functional medicine practitioner Will Cole Ketotarian diet.

What other activities can help maintain it
whole blood sugar?

1. Manage your stress

In a stressful situation, your body prepares to react to a perceived threat by lowering insulin levels and increasing stress hormones such as epinephrine and cortisol, which all increase blood sugar. In a real fight or flight situation, this process ensures that you have enough energy available immediately to survive any threat you may face. But if your stressor is a lot of work to do – not a threat to your life, even if it sometimes feels like it – you probably don’t burn excess blood sugar. If you are under chronic stress, it is possible that your blood sugar is also elevated chronically. Stress management can help. Meditation and breathing they’re good options that work, but if those aren’t your bag: Go for a walk. Spend time with friends. Play a round of tennis. Dance for five minutes. Everything works for you.

2. Get enough sleep

A large study showed that people who sleep less than six hours a night are much more likely to have a reduced insulin sensitivity, meaning that their cells are not able to take sugar out of it. blood.

3. Exercise regularly

The movement of your body requires energy, which usually means that your cells will use up the sugars available in the blood (thus decreasing your blood sugar). And studies have found that exercise can make your body more sensitive to insulin – it’s a good thing – for about twelve to twenty-four hours after a workout. Getting a daily workout and moving your body throughout the day can help keep blood sugar well regulated.

4. stay hydrated

A low intake of water is associated with a high risk of high blood sugar. Drinking plenty of water will help keep your blood hydrated and keep this risk low.

5. Limit the use of caffeine or alcohol

Both caffeine and alcohol, in excess, can reduce the effectiveness of insulin in your body.

6. Eat with a mind

Careful feeding it is the practice of actual awareness during a meal or snack. Eat slowly, paying attention to the different tastes and textures of your food. Stay tuned to your body for signs of satiety and satisfaction.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis or treatment and should never be invoked for specific medical advice. To the extent that this article presents the advice of doctors or physicians, the views expressed are the views of the expert cited and do not necessarily represent the views of goop.

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