Blood Sugar - A very important part of overall health. Unstable blood sugars can cause problems over time.
Causes of fluctuating blood sugars – high carb diet, stress, not eating often enough, not enough protein in each meal and snack, not enough healthy fat in each meal or snack. Hypoglycemics and diabetics need to eat the same way. Hypoglycemia over time often leads to type II diabetes.
Labs tests to get if you suspect blood sugar issues: 1. Fasting glucose (goal between 80 & 88). 2. Fasting Insulin (goal is less than 10 but as it goes above 5 you know you need to change something). 3. 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 is 85-115.
Blood sugar needs to be between 70 and 110 for fat burning. If it is too high you use the sugar from your blood for energy and 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 very helpful in helping lower blood sugars). Important to include increased fiber if you have high blood sugars or are sensitive to sugars. Eat balanced every time you eat. Avoid sugary beverages including juice. Drink mostly water, unsweetened tea, stevia sweetened beverages are okay too. Limit Caffeine – try to drink with food as on an empty stomach can increase blood sugar. Exercise – very important to help decrease blood sugar.
If you have fluctuating blood sugars, you should plan small meals through the day and especially something balanced by small before and after exercise.
Stress – important to understand how stress affects blood sugar. 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. Also to limit caffeine, alcohol, and sugary snacks or beverages.