Discover benefits of managing blood sugar levels, including to kickstart metabolism to burn more fat, and be at your peak, physically, emotionally and mentally.
In our opinion, people don’t talk enough about blood sugar, also known as blood glucose, and how its successful management plays a key role in overall good health. After all, this is your brain’s main fuel source, and it also serves to kickstart your metabolism that burns fat. So, keeping an optimal blood sugar balance is crucial for good health. When that doesn’t happen:
blood glucose levels can get too low, and we can get hungry too soon
blood glucose levels get too high, and our body stops burning fat
The goal is to ensure that our bodies and brains have just what they need to stay at peak levels of performance, physically, mentally, and emotionally.
So, how do you make that happen?
In an article posted in BestFutureYou.com, a psycho-nutritionist expert shares what he calls the four Fs of blood sugar control:
Fiber: When you eat high-fiber foods, this can help to slow down carbohydrate digestion, along with sugar’s absorption into the bloodstream; you can eat foods such as bananas, apples, beans, berries, oatmeal and more, and you can also use fiber supplements.
Fat: By adding healthy fat into your diet, such as that in fatty fish, olive oil, nuts and so forth, this can help to slow down both your digestion and the absorption of sugar into your bloodstream.
Fitness: Physical activity can go a long way in blood sugar management and optimizing how your body’s insulin regulates blood glucose levels.
Forty winks: Yes, sleep is crucial in the quest for managing blood sugar levels, with sleep loss triggering stress, which boosts a stress hormone called cortisol. This can lead to blood sugar fluctuations, and create carb cravings that, when we follow through, increase blood glucose.
Healthline.com offers more insights into how to balance blood sugar, including to drink enough water. This helps to prevent dehydration, but also helps kidneys to flush out extra blood sugar. This therefore also helps to reduce the risk of developing diabetes. Drinks sweetened with sugar, though, can raise blood glucose levels and boost both weight gain and diabetes risk.
Other strategies include to:
Effectively manage portion sizes; you can use smaller plates so they look fuller; measure/weigh what you eat; keep a food journal; avoid restaurants that invite you to eat all you can; eat slowly; and read food labels to manage serving sizes.
Select foods with a low glycemic index, an index that rates how quickly a particular food causes an increase in blood sugar. Low-glycemic foods include most fruits and non-starchy vegetables, seafood, meat, beans, barley, eggs, oats, and more.
Manage levels of stress, through exercise, relaxation techniques, yoga, mindfulness practices, and so forth.
Here are two more interesting suggestions from that article:
Add apple cider vinegar to your diet; this helps to foster lower fasting blood sugar levels, but you should talk to your doctor first if you’re taking medications.
Ingest about one to six grams of daily cinnamon extract, which can reduce blood sugar levels.
As you’ve likely already noticed, these strategies feed into one another. They help you to attain an optimal weight, which helps to manage blood sugar levels—while also helping you to maintain healthy blood sugar levels, which in turn can help you to reach an optimal weight.
Win/win, for sure—and we’ll keep reporting on what can help you to maximize your potential for good health and overall well-being.