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Revitalise Your Health: 10 Key Tips for Hormone Balance and Blood Sugar Control


Balancing blood sugar.


What does that actually involve?


I don't think I have had a single client who hasn't heard the term "balancing blood sugar levels", primarily thanks to social media. However, I have yet to have many who know what it involves, its importance, or how to achieve it.


balancing blood sugar

Your body requires stable blood sugar levels for proper function, and understanding the link between blood sugar and hormones is vital. Hence;


Addressing blood sugar is one of my foundational steps to balance hormones.


 

Implementing the strategies outlined below to support stable blood sugar and promote insulin sensitivity is the first step to naturally healing your hormones.

 

Blood Sugar 101


Our body needs our blood sugar levels to remain within a specific range.


If it is too high, we must bring it down through insulin.

It is too low – we need to raise it through cortisol.



1. Glucose Intake: When we eat, carbohydrates from food breaks down into glucose, raising blood sugar levels. Glucose is the primary source of energy for our brain, central nervous system, muscles, and organs.


2. Insulin Release: In response to rising blood sugar levels, the pancreas releases insulin. This hormone helps transport glucose out of the bloodstream and into cells for energy or storage. This process helps to keep blood sugar from getting too high.


3. Insulin Sensitivity: Proper insulin sensitivity ensures that cells effectively respond to insulin's signals, allowing glucose uptake and preventing blood sugar from soaring.


Consistently high blood sugar levels (from a poor diet) can lead to insulin resistance, inflammation, and hormonal imbalance over time, contributing to various health issues. Insulin resistance occurs when our cells stop responding properly to insulin after eating, and too much sugar remains in the bloodstream.


When blood sugar is high, this directly drives inflammation, acne, ovulation disruption, unwanted hair growth, excess fat storage, and other metabolic issues.

 

Excess insulin from high blood sugar also stimulates the ovaries to produce more testosterone, which is especially problematic for women with PCOS.


 

So, if high blood sugar drives hormonal imbalance, we should all cut carbohydrates, right?........NO!


 

Low levels are equally concerning, triggering the release of stress hormones like cortisol. Cortisol then sends signals to the body to release glucose from stores in your muscles and liver to raise/normalise blood sugar levels. It also contributes to more insulin resistance by decreasing the uptake of glucose from the bloodstream into the cells.

 

Spikes in cortisol and the stress of low blood sugar on the body can cause irregular cycles, PMS symptoms, low libido, impaired digestion, sleep disruption, mood issues, muscle breakdown, a slowed metabolism, and more.


Signs of Blood Sugar Imbalance:


- Mood swings

- Sugar cravings

- Anxiety

- Energy crashes

- Poor concentration

- Sleep disturbances

- PMS symptoms

- Acne or skin issues

- Irregular menstrual cycles

 

Balanced Blood Sugar = Balanced Hormones


 

To stabilise blood sugar and optimise health, follow these strategies:



protein

1. Prioritise Protein:

Aim for 25-35g of protein at every meal to slow down carbohydrate digestion and help maintain steady blood sugar levels.


Protein also supports satiety and overall hormone balance.



Aim to include a variety of high-quality animal proteins, such as organic eggs, beef, turkey, chicken, and wild-caught fish, as well as plant proteins, such as organic tempeh, tofu, and lentils.


2. Focus on Fibre:

Consume 30-40g of fibre daily from whole foods such as fruits, vegetables, legumes, and whole grains.


Fibre is the indigestible part of plants that cannot be broken down into blood sugar. It helps regulate blood sugar by slowing down glucose absorption and promoting digestive health.


Eat more fibre-rich foods, including non-starchy vegetables, starchy vegetables, whole fruit, beans, lentils, nuts, seeds, and whole grains.



3. Don't Fear Fats:

Healthy fats are essential for blood sugar stability and help minimise rapid spikes and dips. They also reduce sugar cravings and help us feel full.

They help your body absorb fat-soluble vitamins like vitamins A, E, D & K that support the health of our brain, skin, and more.


Adequate fat intake is vital for the production of hormones.


Include healthy fats in your diet, such as olive oil, nuts, seeds, avocados, and fatty fish. These fats help stabilise blood sugar levels, reduce inflammation, and support hormone production and balance.


Aim for 1-2 servings per meal.

 

4. Eat Consistently:


Eating consistent meals and snacks is one of THE most effective ways to balance blood sugar and reduce stress on the body.


Erratic eating disrupts blood sugar and contributes to energy, mood, and hormone issues. \


Aim to eat consistent meals every 3-5 hours throughout the day to support stable blood sugar. To further optimise blood sugar balance, shift the timing of your meals to align with your circadian rhythm. This means having something to eat within the first 1-2 hours of waking and eating your meals and snacks consistently over the next 10-12 hours.


5. Pair Carbs Wisely:


Eating carbohydrates alone leads to rapid spikes in blood sugar and insulin.

fat protein and carb glucose spike

Instead of consuming carbohydrates alone, pair them with protein and healthy fats, to slow down glucose absorption and prevent rapid blood sugar spikes.


For a balanced snack, pair fruit with nuts or seeds.



6. Learn about Glycemic Load:


Glycaemic Load (GL) measures the quantity and quality of carbohydrates in any given food. It shows us how each type of food affects our blood sugar.

Opt for foods with a low glycemic load (GL), which have a minimal impact on blood sugar levels.


This includes; green veggies, apples, pears, minimally processed grains, plain dairy products, nuts, and seeds.


Focus on whole, unprocessed foods with a low GL to help manage blood sugar effectively.


7. Snack wisely


Life is about enjoying food while boosting your health. If you don't enjoy the diet or go hungry, you're not likely to be able to stick to it. So, if you feel hungry between meals, we have put some ideas for healthy snacks together. 


Ideally, we would like you to reduce your snacking between meals as soon as you feel you have

 gained blood sugar balance. Since, every time you eat, the pancreas is stimulated to produce insulin, which immediately stops any fat-burning and starts the fat storage process. In addition, your digestive system welcomes a break from the work of processing and digesting more food.


Once you have established a blood sugar balance, you may feel comfortable with longer gaps between eating. 


Savoury Snack Ideas 

  • Half a slice of wholegrain / whole wheat bread or 1 thin slice of rye bread or 2 oat cakes, and either 1/2 a small tub of cottage cheese (150g), 1/2 a small tub of hummus (150g), or peanut butter.

  • Crudités (a carrot, pepper, cucumber, or celery) or 2 oatcakes and either 1⁄2 a small tub of hummus (150g), guacamole, or 1⁄2 a small tub of cottage cheese (150g).

  • 1 boiled egg with 2 oat cakes.

  • Smoked salmon and cream cheese on 1 thin slice of wholegrain / whole wheat or rye toast.

  • Tamari toasted nuts and seeds.


Sweet Snack Ideas 

  • 1 piece of fruit, plus 5 to 10 nuts or a dessert spoon of seeds.

  • Berries and either 1 small plain yoghurt (150g) or 1/2 a small tub of cottage cheese (150g).


 

8. Prioritise Sleep:

Sleep is the cornerstone of good health. Lack of sleep leads to impaired glucose metabolism, increased insulin levels, and altered appetite regulation (aka carb cravings and increased hunger).




Aim for 7-9 hours of quality sleep each night to support glucose metabolism, hormone regulation, and overall well-being. Getting enough sleep is foundational for keeping blood sugar balanced and reducing stress levels and cravings for high-sugar foods.


9. Manage Stress:


Make stress management a daily priority.



Both acute and chronic stress stimulate the release of hormones that raise blood sugar and, over time, lead to insulin resistance.


Not all stress is bad - but chronic stress contributing to blood sugar & metabolic disturbances can lead to significant hormone disruption and unpleasant symptoms.




Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature.


Chronic stress can lead to elevated cortisol levels, disrupting blood sugar balance and hormone production.


10. Move your body


Engage in a movement that you enjoy.


Formal exercise (particularly strength training) improves insulin sensitivity and balances blood sugar. But incorporating more consistent, habitual daily movement, like walking, stretching, and standing, to break up sedentary time is just as important for blood sugar balance. 

 

Aim to incorporate movement daily and consider going for short walks after meals or getting a standing desk to break up prolonged sitting.

 

Moving after a meal, even if only for 5-10 minutes, helps to shunt glucose into muscles, reduces the glucose spike, and helps to keep your insulin levels stable.

 

 

By balancing blood sugar levels, you can enhance hormone health and improve overall well-being and quality of life.


Start implementing these strategies today to support your body's natural balance and vitality for years to come!


I always recommend that clients only focus on one, or at most, two changes at any time. Any more, and there is a tendency to crash and burn. Even if you focus on getting 'just' one meal right, that is a great start. Sustainability is way more important than speed of achievement.


Accountability is often a useful tool—which is why my four-month programme has the greatest success rate. I can help troubleshoot areas such as going out for a meal, festive periods, and how to cater to a family AND support your needs. All of these issues can prove challenging and can easily derail the best intentions.


I also have free E books on snacking, and breakfast suggestions. Bounce the email back to me with any emoji and I will send them to you.


Talk to me if you would like more support – or sign up.


As summer approaches, I always get busier - shout if you cannot find a time slot that works for you.

 

The complimentary conversation is an opportunity to explore your symptoms and the possible ways to manage them with absolutely no obligation. Remember, understanding and then addressing your symptoms is vital to finding relief and improving your daily life.


Nx



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