Are you tired of constantly battling blood sugar swings and feeling out of control? It's time to take charge of your health and learn how to effectively manage your blood sugar levels. In this blog post, we will explore various strategies and lifestyle factors that can help prevent blood sugar spike, insulin resistance, and the complications associated with uncontrolled blood sugar levels.
A blood sugar spike is a temporary increase in blood sugar levels. It can happen after eating a meal, especially a meal that is high in carbohydrates or sugar.
When you consume a carbohydrate-rich meal, your body converts the carbohydrates into glucose, a form of sugar that serves as the primary source of energy. To utilize the glucose, the pancreas produces a hormone called insulin that helps to transport glucose into the cells for energy production. However, if there is an excess production of insulin or if the cells fail to effectively utilize the glucose, the glucose remains in the bloodstream, causing elevated blood sugar levels a.k.a. blood sugar spike.
Blood sugar spikes can cause a number of symptoms, including:
Insulin production deficiency or a common condition called insulin resistance are the primary causes of blood sugar spikes. However, it is important to note that certain foods and several other issues can also increase the risk of a blood sugar spikes.
Certain aspects of one's lifestyle, such as stress management, sleep, hydration and a woman's menstrual cycle, may also have an effect on blood sugar levels. Various medications, such as steroids, birth control pills, certain antidepressants and antipsychotics, beta-2 stimulators, hormone therapies, and some antibiotics, may also affect blood sugar levels.
In the long run, blood sugar spikes can lead to harm to organs, nerves, and blood vessels. Maintaining adequate blood sugar levels and avoiding sudden increases is critical for preserving one's health. High blood sugar can result in long-term health complications, including nerve damage, vision impairment, renal damage, renal issues, and a heightened risk of cardiovascular disease.
Blood sugar spikes and insulin resistance can also affect mental health in a number of ways.
Insulin resistance is a condition where the body's cells do not adequately respond to insulin, and glucose is unable to enter the cells, causing the blood sugar level to rapidly increase. According to the American Diabetes Association, about 1 in 3 adults in the United States have insulin resistance making it a highly common condition. It's probably due to this commonness that we have a hard time noticing it, as we tend to believe its symptoms are normal.
There are a number of factors that can contribute to insulin resistance, including:
If you are concerned that you may have insulin resistance, talk to your doctor. Insulin resistance can be diagnosed with a blood test. The blood test will measure your fasting blood sugar levels and your A1C level which is your average blood sugar levels over the past 3 months.
If you have insulin resistance, it is important to work with your doctor to develop a treatment plan that is right for you. With proper management, you can prevent or delay the onset of type 2 diabetes and other complications.
Diet plays a crucial role in managing blood sugar levels. Limiting the intake of carbohydrates with added sugars or refined grains, consuming a greater amount of dietary fiber, selecting healthier carbohydrates, fats, and proteins, and partaking in smaller, more frequent meals can help regulate blood sugar levels. Consuming fiber-rich foods, which contain slow-digesting carbohydrates, may serve to impede the elevation of blood sugar levels post-consumption, as fiber typically requires a longer period of digestion within the intestines.
Here are some specific foods that you may want to include in your diet if you have insulin resistance:
It is also important to limit your intake of certain foods if you have insulin resistance. These foods include:
The Glucose Revolution is a dietary and lifestyle approach to improving blood sugar control. It is based on the idea that by making simple changes to our diet, we can significantly improve our health. It's a dietery philosophy created by Jessie Inchauspé, a biochemist and New York Times bestselling author. Inchauspé became interested in the relationship between diet and blood sugar after her own experience with insulin resistance.
According to the Glucose Revolution, the secret to curbing blood sugar spikes is two-folded. It's partially about the quality and the types of food we eat, but it's also about the order in which we eat them. According to Inchauspé the right order to eat a meal is:
Another potent dietery hack is to be mindful of what we do before a meal. Ingesting apple cider vinegar or greek yoghurt 10-20 minutes before a meal can go a long way in curbing the blood sugar spike and keeping it in normal ranges. We highly recommend following Inchauspé's Instagram as she regularly shows how these tricks actually manage the blood sugar levels. @glucosegoddess
Apple cider vinegar
Exercise and physical activity can significantly help in managing blood sugar levels. Regular cardio and strength training can increase the body's sensitivity to insulin and reduce blood glucose levels. Engaging in a light walking after a meal can help also help getting rid of the excess blood sugar.
In case we have a high carb meal coming up and need an extra boost in curbing the blood sugar spike, taking Berberine supplements could be a good idea too. Berberine is a compound derived from certain plants which are often employed for the treatment of diabetes, elevated levels of cholesterol or other lipids in the blood, and hypertension. It may also possess advantages for weight loss and betterment of gut health.
Berberine has been shown to be a powerful agent in improving blood sugar control. These effects include:
If we want to use it from time to time with high carb meal, here's how you should implement them:
Berberine supplements can be effective in curbing blood sugar spikes. However, you can also accidentally lower your blood sugar too much too so it's important to do everything with the supervision of qualified healthcare professional. They can help you to determine if berberine is right for you and can help you to manage any side effects that you may experience.
"Hara hachi bu" is a Japanese phrase that literally means "stop eating when you're 80% full." It is a traditional dietary practice that is thought to have originated in Okinawa, a Japanese island that is considered to be a "blue zone," meaning it's one of the few places in the world where people tend to live unexpectedly long and incredibly healthy lives.
Hara hachi bu is considered to be one of the key aspects of longevity in Okinawa. By eating until you are 80% full, you are giving your body time to register that you have eaten enough food. This can help to prevent overeating and weight gain, and it can also help to keep your blood sugar levels stable.
There is also scientific evidence to support the benefits of hara hachi bu. A study published in the journal "Appetite" found that people who followed the hara hachi bu diet for 12 weeks lost an average of 2.6 pounds (1.2 kg) and had lower blood sugar levels than those who did not follow the diet.
In conclusion, managing blood sugar levels is essential for maintaining overall health and preventing long term complications. By incorporating the strategies discussed in here you can effectively regulate your blood sugar levels and live a healthier life. But if you suspect that you have insulin resistance, or you plan to introduce berberine to your diet make sure to consult with a qualified healthcare professional first.
Consuming sugary or carb-rich foods, prolonged inactivity, and certain medications are the most common causes of sudden spikes in blood sugar levels. Additionally, stress can also cause a person's glucose levels to rise. To maintain balanced blood sugar levels, it is important to ensure a healthy diet and lifestyle.
When blood sugar spikes, it can result in unpleasant symptoms such as sleepiness, fatigue, brain fog, irritability and difficulty concentrating. Additionally, it can increase your risk of long-term conditions like diabetes, kidney disease and heart disease. Fortunately, taking steps to manage your blood sugar levels can help you protect your health.
By limiting foods with a high glycemic index, eating more fiber, drinking apple cider vinegar before a meal, eating in the right making smart food pairings, reducing portion sizes, moving after meals, you can effectively stop a blood sugar spike.
It is possible that your high blood sugar could be due to a phenomenon called the "dawn phenomenon." This is caused by hormones released in the early morning hours, which can raise your blood sugar temporarily even if you have not eaten anything. As such, it's important to monitor your blood sugar level after waking up in the morning.
An insulin spike can lead to symptoms such as increased thirst, frequent urination, hunger, fatigue and blurred vision. In some cases, it may even cause confusion or difficulty concentrating. It is therefore important to be aware of these signs and seek medical advice promptly if any are experienced.
This order is designed to help slow down the digestion of carbohydrates and prevent blood sugar spikes.
Berberine has been shown to have several effects that can help to improve blood sugar control and can effectively curb blood sugar spike if its ingested 30 minutes before a high carb meal. But it's always important to consult with a qualified healthcare professional first.