The answer is a resounding YES!
First, what is blood sugar, exactly?
Blood sugar (or glucose) is what provides energy to all your cells. You use glucose as fuel all day, every day, to keep your body moving, your brain fed, and your cells performing their countless functions. For your metabolism to work effectively, glucose must be tightly regulated. Your body works best when your blood sugar levels stay within a very specific range, generally between 70-140 mg/dL. When you eat foods (even healthy foods) that convert quickly to glucose in your body (think Skittles or white rice), your glucose levels can peak, then plummet—up and down like a roller coaster. That free-falling can cause symptoms like shakiness, headaches, low moods, fatigue, and more. The blood sugar roller coaster–with its highs and lows—also creates substantial internal wear and tear, which over time, can cause our cells to become resistant to insulin (the hormone that puts glucose inside our cells). Long term, insulin resistance can contribute to many chronic diseases such as cardiovascular disease, Alzheimer’s, cancer, and more.
How do I know if I have a blood sugar problem?
There are common symptoms caused by the blood sugar roller coaster. If you suffer from any of the symptoms below, then looking into managing your blood sugar is a must.
· You can’t skip a meal without feeling shaky, hangry, or irritable
· Skipping a meal triggers a headache
· You feel tired or energized after eating. Your energy shouldn’t change in relation to food
· You suffer from brain fog or anxiety, especially a few hours after eating
· Your moods tend to swing when you get hungry
· You suffer from acne, PCOS, or painful menstrual cycles
· You tend to wake up at night for no reason, and stay away for an hour or more
· You find yourself uncontrollably craving sugar and carbohydrates
· Your doctor has said you’re pre-diabetic, insulin resistant, or have Type 2 diabetes
· The blood sugar markers on your labs are high, eg. Hemoglobin A1C > 5.7%, fasting glucose >99
What can I do?
If you think you have a blood sugar issue, there’s a lot you can do to change it!
Try restructuring each meal and snack so it contains a mix of protein, healthy fat, and fiber. An example of a meal containing these 3 elements might be chicken (protein) with pesto (healthy fat=olive oil) and artichokes (fiber). A balanced snack might be hummus (contains protein=chickpeas, fat=olive oil, and fiber=chickpeas) and veggies (more fiber). Combining protein, fat and fiber each time you eat will help slow down the rate at which the glucose from carbohydrates in your food are released into your bloodstream—which means no peaks and valleys. If you eat this way consistently you should see your symptoms diminish and enjoy clean, stable.
What else can I do if I’m interested in learning more?
Consider taking a class to learn more.This online class may be useful: www.mybetterbloodsugar.com
Consider wearing a continuous glucose monitor (CGM) for 2-4 weeks. It’s a small, flat disc-like device that sticks to the back of your arm. Your doctor can prescribe one, or you can order one from this company: www.levelshealth.com