Achieving Better Blood Sugar Balance | Supplements & Lifestyle

Understanding Blood Sugar Balance

Blood sugar balance is important for overall health, especially for those with diabetes. When blood sugar gets too high or too low, it can cause uncomfortable and even dangerous symptoms. Many things can throw off blood sugar balance, including the foods you eat, activity levels, stress, hormones, illnesses, and medications.

Common Causes of Blood Sugar Spikes

There are many everyday factors that can unexpectedly spike your blood sugar if you have trouble regulating it or have been diagnosed with prediabetes or diabetes. Here are some of the most common causes of blood sugar increases:

• Stress - Both physical and emotional stress causes the body to release cortisol and adrenaline hormones which raise blood sugar.
• Insufficient sleep - Not getting enough deep, quality sleep can impair the body's ability to control blood sugar.
• Illness - When sick, the body releases glucose-raising hormones to help immune cells function, and people often eat more comfort foods.
• Dehydration - Not drinking enough fluids can cause spikes, especially if blood becomes concentrated.
• Menstruation - Hormone changes around a woman's period can directly impact insulin sensitivity and blood sugar levels.
• Artificial sweeteners - Although low in calories, sweeteners may still elicit an insulin response and raise blood sugar in some people.
• Skipping meals - Going too long without eating leads to low blood sugar, causing your body to release glucose and hormones when you do finally eat.

Medications That Impact Blood Sugar

Many common prescription and over-the-counter medicines can also affect blood sugar levels. Some examples include:

• Corticosteroids - Used to reduce inflammation, these mimic the glucose-raising effects of cortisol hormone.
• Thiazides - Diuretics or "water pills" like hydrochlorothiazide are linked to high blood sugar.
• Beta blockers - Help lower blood pressure but may mask signs of low blood sugar.
• Antipsychotics - Used for serious mental illnesses, they increase insulin resistance.
• Birth control pills - The estrogen can contribute to impaired glucose tolerance.

Achieving Better Blood Sugar Balance

If your blood sugar is frequently spiking above or dropping below normal, it may require some lifestyle changes to achieve better balance. Here are some tips:

Follow a Blood Sugar-Friendly Diet

Making careful food choices is key for controlling blood sugar swings. Guidelines include:

• Emphasize whole, fiber-rich fruits, vegetables, beans, lentils, nuts, seeds, and whole grains.
• Choose healthy fats like olive oil, avocado, fatty fish, and nut butters.
• Limit refined grains, sugary foods and beverages, fried foods, and processed meat.
• Portion control is important even with healthy foods.
• Stay hydrated by drinking water instead of sugary drinks.

Exercise Regularly

Physical activity makes the body more sensitive to insulin and lowers blood sugar by helping glucose enter cells. Aim for 30-60 minutes per day of moderate activity like walking, cycling, swimming, strength training, or yoga. Moving after meals is especially helpful.

Manage Stress Levels

Chronic stress takes a toll on blood sugar regulation. Make time to wind down and give your body a break with relaxing activities before bed. Getting enough sleep is also essential. Consider stress-reducing practices like meditation, deep breathing, massage, or keeping a gratitude journal.

Using Blood Sugar Supplements

Making lifestyle changes is the first line of defense, but adding certain natural supplements can also provide additional blood sugar support:

Cinnamon Extract

Cinnamon has been used medicinally for centuries. Today, cinnamon extracts standardized to contain active compounds called procyanidins have been shown in studies to enhance insulin sensitivity, improve blood sugar uptake by cells, and reduce markers of oxidation and inflammation.

Alpha Lipoic Acid

This potent antioxidant helps turn glucose into energy within cells and improves insulin signaling pathways. Research indicates it can lower blood sugar levels, hemoglobin A1C, and risk factors for stroke and other complications of diabetes when taken daily.

Chromium

As an essential mineral, chromium plays a role in carbohydrate and fat metabolism. Supplements may mimic the blood sugar-lowering effects of insulin by enhancing the signals that make cells more responsive to insulin. Yeast-based chromium has shown particular efficacy in studies.

Berberine

This bioactive compound from plants has a long history in Chinese and Ayurvedic medicine for balancing blood sugar. Berberine works by improving insulin sensitivity, supporting healthy oxidative stress levels, and slowing down absorption of sugars in the gut. It also appears to help regulate lipid metabolism.

The Blood Sugar Balance Solution

For those struggling to reduce blood sugar spikes, supplements made with targeted combinations of cinnamon, alpha lipoic acid, chromium, berberine and other blood sugar-optimizing ingredients can provide additional support. Look for formulas designed to address multiple facets of healthy blood glucose regulation for optimal results.

Along with smart lifestyle changes, adding supportive nutrients with research backing their safety and efficacy could provide that extra assistance many need to maintain steady, balanced blood sugar levels.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.