I’ve always been passionate about maintaining balanced blood sugar and have had some great conversations with experts like holistic nutritionist Bianca Osbourne about how blood sugar affects inflammation and aging. Recently, I wanted to provide you with an easily accessible resource to help you grasp this crucial wellness topic.
That’s why I shared a post about how balancing blood sugar can lead to glowing skin, where I covered everything you need to know about this health concept. In the post, I discussed how our bodies handle blood sugar and the short- and long-term effects of its constant spikes and drops. If you haven’t read it yet, it’s definitely worth a look.
Today, I want to share some of my favorite straightforward and effective tips to help you keep your blood sugar stable. This can lead to healthier skin, reduced inflammation, better digestion and immune function, and less frequent sugar cravings. Here are some steps you can start taking today to enhance your health from the inside out:
1. **Eat Whole Foods in Balanced Combinations**
Diet is a cornerstone of vibrant health, and balancing blood sugar starts with what we eat. While focusing on anti-inflammatory whole foods is a great starting point, it’s also important to combine these foods in a way that slows digestion. Meals and snacks should include a mix of protein, healthy fats, fiber, and complex carbohydrates to prevent glucose spikes. For instance, try adding nut butter to an apple, or pair protein and veggies with starchy foods like pasta or rice. For more ideas, explore my blog for recipes that balance these nutrients perfectly.
2. **Cut Back on Refined Sugar**
It’s no secret that consuming a lot of refined sugar can lead to erratic blood sugar levels. Without drastically cutting carbs, aim to be more mindful about your sugar intake. You can reduce sugar in recipes, opt for natural sweeteners like coconut sugar or maple syrup, and add protein and healthy fats to balance your treats. My blog offers a variety of tasty and healthy dessert recipes, like Banana Bread Cookies, which only use banana and chocolate chips to sweeten them.
3. **Move After Meals**
Jesse Inchauspé, also known as the Glucose Goddess, suggests moving for ten minutes after each meal to help utilize glucose. You don’t need a full workout—simple activities like walking, doing a few squats or pushups, or any brief physical movement can help manage blood sugar spikes by directing glucose to your muscles.
4. **Try Apple Cider Vinegar**
Consuming a tablespoon of vinegar, like apple cider vinegar, before meals can help prevent glucose spikes. This is because vinegar can enhance insulin response and minimize post-meal glucose increases. Add it to a salad dressing or mix a tablespoon with water and drink it before you eat.
5. **Use Cinnamon in Your Recipes**
Cinnamon not only adds a delightful flavor to baked goods but also helps balance blood sugar. Studies suggest even small amounts, such as ½ teaspoon daily, can improve insulin response and lower blood sugar levels for those with prediabetes or Type 2 diabetes.
6. **Stay Hydrated**
Hydration is vital for your body’s functions, including blood sugar balance. Dehydration might contribute to glucose spikes, as the body releases a hormone to conserve water while retaining sugar. Aim to drink at least a liter of water daily, supplemented by water-rich fruits and vegetables. If you’re looking for tasty hydration options, try my Avocado Lime Refresher or some delicious mocktails and teas.
7. **Ensure Adequate Magnesium Intake**
Magnesium is crucial in regulating insulin and blood sugar. Many people, especially those with diabetes, may be deficient in this mineral. Foods like cacao, leafy greens, tempeh, fatty fish, and seeds are great sources. For more about magnesium and supplements, check out my blog.
8. **Get Enough Sleep**
Proper sleep is essential for hormone balance, including insulin, which affects blood sugar. Poor sleep can decrease insulin sensitivity and increase appetite, leading to fluctuating blood sugar levels. Explore my blog for tips on improving your sleep quality and nightly routines.
I hope these tips inspire you to adopt some simple habits for balancing your blood sugar and achieving vibrant health!
Xo, Joy
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**Great article, Joy!**
Thanks for sharing these insights. I recently listened to the Glucose Goddess on another podcast and was fascinated by her simple, practical tips, even if I didn’t agree with everything.
I’m glad you found it helpful! Her straightforward approach is something I also appreciate.
