7 Tips for Stabilizing Blood Sugar
Blood sugar is a very important part of overall health. If your blood sugar is unstable, it can cause serious problems over time. Read on to learn in simple terms the causes of unstable blood sugar, labs and tests you can do, supplements to take and 7 key tips to stabilizing your blood sugar.
Some of the causes of fluctuating and unstable blood sugars include:
- A high carb diet
- Not eating often enough
- Not enough protein in each meal and snack
- Not enough healthy fat in each meal or snack
Hypoglycemics (people who struggle with lower than normal levels of blood sugar) and diabetics need to pay similar attention to their eating habits. Over time, hypoglycemia often leads to type II diabetes.
Below are recommended labs to get if you suspect you have blood sugar issues:
- Fasting glucose (goal is between 80 & 88)
- Fasting Insulin (goal is less than 10 but as it goes above 5 you know you need to change something)
- Hemoglobin A1C – (goal is 4.5-5.7) measurement of how body deals with sugar over a period of time; it is in percentages.
You can buy a glucometer and test your fasting blood sugar over a period of 7 days. You can also test your blood sugar 50-60 minutes after each meal to see how the meals you are eating affect your blood sugar.
- Goal for fasting = 80 – 88
- Goal for 50-60 minutes after each meal = 85 – 115
Blood sugar needs to be between 70 and 110 for fat burning. If it is too high, your body uses the sugar from your blood for energy. If it is too low, your body uses muscle for energy as it is a more immediate source of energy than fat.
Supplements to take if you have high blood sugars (pre-diabetes or type II diabetes):
- Omega 3’s (at least 1200mg of EPA and 900mg of DHA daily… more is even better)
- Chromium picolinate (1,000mcg – 2,000mcg daily; best to take 400-500mcg with each meal).
- B-Complex (best to take sublingually)
- Drink Green Tea (2-3 cups daily)
- Cinnamon (has been proven to be very helpful in helping lower blood sugars)
Below are 7 key tips for stabilizing your blood sugar:
- Include increased fiber if you have high blood sugars or are sensitive to sugars.
- Eat balanced every time you eat (protein, carb & fat).
- Avoid sugary beverages including juice. Drink mostly water, unsweetened tea, or stevia sweetened beverages.
- Limit caffeine – try to drink it with food if you do drink it. On an empty stomach it can increase blood sugar.
- Exercise – this is very important to help decrease blood sugar.
- If you have fluctuating blood sugars, you should plan small meals throughout the day and especially something balanced before and after exercise.
- Tune in to your stress level. Even without eating food, stress alone can increase blood sugar. Stress is like adrenaline, i.e. sugar. This makes it more important to eat a lower carb diet when stressed. It’s also important to limit caffeine, alcohol and sugary snacks or beverages when stressed.