Balancing Blood Sugar for Healthy Hormones

Introduction

Balancing blood sugar is essential for anyone looking to support healthy hormones and optimal digestion. If blood sugar is imbalanced, this has a ripple effect on the body which can lead to a variety of unpleasant symptoms and more significant health issues over time.

Despite what many people think, balancing blood sugar is not merely about minimizing spikes in blood sugar or cutting carbs. It is a complex process that requires a holistic approach. Balancing blood sugar involves aiming for slow and stable rises and declines in blood sugar levels after eating, and sensitizing your cells to the blood sugar regulating hormone insulin.

When blood sugar is chronically either too high or too low, this disrupts every system in the body including digestion, the HPA-Axis (aka your stress response system), sex hormones, the thyroid, and more.

The Importance of Balancing Blood Sugar

Your body relies on stable blood sugar levels to function properly. Imbalanced blood sugar levels can lead to:

• Inflammation

• Acne

• Ovulation disruption

• Unwanted hair growth

• Excess fat storage

• Metabolic issues

• Irregular cycles

• PMS

• Low libido

• Impaired digestion

• Sleep disruption

• Mood issues

• Anxiety

• Fatigue

• Fertility challenges

Strategies for Balancing Blood Sugar

To support balanced hormones, blood sugar balance is the first step. Below are several strategies to work towards this balance:

Nutritional Strategies:

• Protein Consumption: Incorporate 25-35 grams of protein at every meal to stabilize blood sugar levels starting with breakfast.

• Increase Minerals: Minerals like magnesium, sodium, and potassium are essential for supporting insulin sensitivity and blood sugar balance. Incorporate mineral rich foods like avocados, dark leafy greens, pumpkin seeds, and mineral rich sea salt. Explore supplemental minerals like our go-to Pure Encapsulations Magnesium Glycinate supplement and Jigsaw's Pickleball Electrolyte powder with a pinch of sea salt for potassium and sodium support.

• Consume Non-Starchy Vegetables: Aim for at least 2+ cups at lunch and dinner. Non-starchy veggies are rich in fiber and antioxidants that support blood sugar stability and insulin sensitivity.

• Fiber Intake: Aim for 35 grams daily from real food sources.

• Choose Nutrient-Dense Starchy Carbs: Opt for slow burning carbs rich in fiber and micronutrients like potatoes, sweet potatoes, butternut squash, peas, beans, and lentils.

• Align Meal Timing: Work with your circadian rhythm to prevent big spikes and crashes in blood sugar levels. Aim to eat breakfast within 1-2 hours of waking. Eat consistent meals every 3-5 hours throughout the day after that.

Lifestyle Strategies:

• Walking After Meals: A short walk can lower and balance your blood sugar response after eating by increasing the uptake of glucose into your cells.

• Adequate Sleep: Aim for 7-9 hours per night, as sleep deprivation significantly reduces insulin sensitivity leading to higher blood sugar levels

• Stress Reduction: Stress is one the biggest disruptors of blood sugar balance. Daily practices like meditation, breath-work, or setting work boundaries can help.

• Regular Strength Training: This enhances the body's ability to manage blood sugar.

• Circadian Rhythm Optimization: Small habits like a consistent sleep schedule and sunlight exposure in the morning support circadian rhythm alignment. Disrupted circadian rhythms are associated with poor blood sugar control.

Avoiding Common Mistakes

In our practice, we see many women engage in restrictive dieting, leading to chronic under-eating and suboptimal micronutrient intake, making blood sugar issues worse. Instead of restrictive diets, we encourage women to focus on whole foods rich in micronutrients and eat consistently every 3-5 hours during the day to support stable blood sugar.

Summary

Balancing blood sugar and improving insulin resistance requires a comprehensive approach that incorporates both food and non-food strategies. For those with specific conditions like PCOS or thyroid issues, personalized guidance to optimize blood sugar balance can be invaluable. While the strategies mentioned in this article provide a great foundation, the journey to balancing blood sugar for healthy hormones can be intricate and unique to each individual.

To dive deeper into the intricate details and get a comprehensive understanding, we encourage every woman to check out our free guide: "Balanced Blood Sugar for Balanced Hormones." This guide is packed with actionable steps, deeper insights, and delicious blood sugar-supportive recipes to kick start your journey to a healthier you. Start your transformation today, and remember that with the right tools and knowledge, you can achieve optimal hormonal health.