BLOOD SUGAR IMBALANCE: WHY AND WHAT TO DO?
Blood sugar levels have a huge impact on several systems of our body. A poor diet plays an unequivocal role in the imbalance of blood sugar levels.
Glucose is a type of sugar you get from foods you eat, and your body uses it for energy. As it travels through your bloodstream to your cells, it's called blood glucose or blood sugar. When there is a rise in blood sugar, the pancreas releases a hormone called insulin to bring the excess glucose from the blood and store it for future use.
In healthy people, insulin is the hormone that helps stimulate cells to use the glucose (sugar) in the blood. When cells are constantly exposed to high levels of insulin, they become less sensitive to its effects, resulting in insulin resistance. This leads to a variety of metabolic problems including systemic inflammation. Dietary factors, sedentary lifestyle and stress can all cause blood glucose (sugar) and insulin levels to be chronically elevated, leading to insulin resistance.
CRIES FOR HELP FROM YOUR BODY
THE STRUGGLE OF LOSING WEIGHT: You might be finding it impossible to lose even the tiny amounts of weight. No matter what you try; dieting, heavy workouts, herbal tricks, your weight refuses to lessen.
APPETITE SPIKES: You might be experiencing a spike in your appetite, may be eating large amounts of food and still be losing weight.
OBESITY: Your insulin starts acting as a fat storage hormone and you start and the resulting excessive belly fat is one of the most obvious signs of the imbalanced blood sugar levels.
THE ROLLERCOASTER OF ENERGY: Your energy is directly linked to the food you consume. As soon as you eat, your energy rises and shortly after that int drops really low.
TROUBLE SLEEPING: Your kidneys start trying to pour out more sugar to get rid of the excess of it in the body. And as they excrete the sugar, they pull out water with it. This causes frequent urination at night. =
FEELING HANGRY: You might occasionally find yourself feeling “hangry”. This word refers to the state of being “hungry” and “angry”. This is a very common sign of blood sugar imbalance.
LETHARGY: Experiencing regular dizziness while you’re getting up, or after eating carbs is another sign of blood sugar imbalance. This happens when your body has reached insulin resistance, and is over stressed, exhibiting fatigue.
MOODINESS: The imbalance in blood sugar levels puts imbalance in your mood.
ENERGY CRASHES: You might need (tea, caffeine, alcohol) to get you through the day. If you find yourself angry and irritable often, this could be a sign of blood sugar imbalance.
BREAKOUTS: Acne is one of the leading medical problems nowadays. One of the primary causes behind acne is blood sugar imbalance.
DEHYDRATION: With the imbalance in your blood sugar levels, you may feel thirstier than normal this causes dehydration leading to tough headaches throughout the day.
INSANE CRAVINGS: You think you have a sweet tooth, or maybe it’s just these insane, untimely cravings your body has for something sweet and full of carbs. Under these circumstances look deeper into the root of the issue, it could be your body trying to warn you about rising blood sugar levels.
BLURRED VISION AND TOOTHACHES: Excess sugar can actually affect some unpredicted areas of your body, be it your eyes or your teeth. The extra sugar gets trapped upon your lens and causes a blurry eyesight.
HOW TO REGULATE FLUCTUATING BLOOD LEVELS
Blood sugar levels usually remain balanced if two things are kept in check;
Timings of your meals.
Quality of your meals.
You can easily achieve a balance by keeping in mind these guidelines!
1- FIBER INTAKE: Fiber helps slow the sugar absorption, and promotes a gradual rise in blood sugar levels. Soluble fibers are known to lower blood sugar levels. The foods rich in fiber include vegetables, fruits, legumes and whole grains.
2- REPLACE CARBS WITH PROTEINS: If you are still hungry after eating your recommended carbohydrate serving, eat an extra serving of protein rather than carbohydrate at meals or for snacks
3- HEALTHY, CONTROLLED FAT INTAKE: Controlling your serving sizes will reduce calorie intake and the consequent blood sugar spikes. Including healthy fats in your diets helps you feel satiated and reduces cravings.
4- LESSER, SLOWER CARBS: Your body breaks carbs down into sugars, and then insulin moves the sugars into cells for storage. Too many carbs make it impossible for the insulin to transport them successfully, leading to a rise in your blood sugar levels. Hence it is important to reduce your carbohydrate intake.
5- WATER ALWAYS HELPS! Your kidneys are functioning to flush out the excessive blood sugar, but this also leads to the expulsion of water (through urine). Make sure to hydrate yourself throughout the day.
7- MANAGE YOUR STRESS: Stress plays an important role on blood sugar levels.
8- EXERCISE, EXERCISE, EXERCISE! Exercises like yoga and mindfulness have been studied for reduce stress. Exercise lowers blood glucose levels and boosts your body's sensitivity to insulin.