5 Tips to Regulate Blood Sugar
Whether you have low, normal, or high blood sugar levels, it's important to treat your blood sugar levels with attention and care. It may come as a surprise, but at times abnormal blood sugar levels don't always coincide with poor health. More and more people are starting to see that their energy levels, mood, and skin are connected to high glucose values throughout the day, without ever having any sort of chronic condition.
You now have the ability to find out for yourself thanks to changing technology that allows you to track and measure for yourself with smart devices like CGM's (continuous glucose monitor) and at-home saliva testing kits.
Even if you find out that you do have above-average blood sugar levels throughout the day, you will be glad to know it's easy to make impactful changes with just a few small tweaks. Some of which may be familiar to you already, some might be new.
Read more to find out how you can take steps towards regulating your blood sugar.
1. Movement & Exercise
Exercising daily is integral for a variety of reasons, including helping balance your energy, supporting healthy production of hormones, and of course, controlling blood sugar levels. This is because exercise increases insulin sensitivity, which helps improve the body's ability to use sugars in your bloodstream.
While you're exercising, your muscles will use sugars for energy. So not only will you be performing weight and blood sugar control methods, but you'll also be encouraging muscle growth! And more muscle means even more blood sugar use.
If biking, dancing, hiking, or gym sessions aren't your cup of tea, that is ok too. A great alternative for those who prefer something lighter is going on regular daily walks. Walking for 20 minutes a day -especially right after meals- is a simple and effective way to help keep a normal blood sugar level.
2. Dietary Fiber
Most people don’t incorporate enough fiber in their diet. In fact, the average American only consumes about 15 grams a day. This is a far cry from the recommended minimum, which is 25-35 grams.
In general, it's always wise to increase your fiber intake to lower blood sugar levels. It's not only good for regulating digestion. Fiber can also slow the absorption of sugars.
Soluble fiber (like beta-glucans from oats and barley) is particularly adept at this job, and soluble fiber is a fantastic element of any diet to control blood glucose levels.
Eating more fruits and vegetables will increase your fiber intake. However, you might have to be careful about fruit intake, especially eating fruits without pairing them as a snack alongside some protein and fat. The fruit has natural sugars, but eating naked carbs can lead to a quick spike in blood sugar.
3. Amino Acids
Multiple studies have observed the direct effect amino acids have on increasing insulin production and regulating the body to a normal blood sugar level. Since insulin is the hormone the body produces to transport the energy from food into the cells, this is a crucial part of human metabolism.
However, there is a risk of overproduction of insulin when too many certain amino acids are ingested and this should be avoided. Pairing amino acids with a specific level of chromium has been studied and proven a successful method of regulating blood sugar spikes while avoiding the overproduction of insulin. This in essence is the science behind Good Idea sparkling waters. More about the science behind Good Idea can be found here.
Key Amino Acids
Not all amino acids spark insulin production. But there's a reason why more and more products with amino acids are marketed towards diabetics/regulating blood sugar levels. These usually have at least one of the following amino acids:
4. Weight Management
Underweight individuals with low blood sugar levels will most likely benefit from gaining some weight. Conversely, overweight individuals with high blood sugar levels will most likely benefit from losing weight.
Of course, it's a different story if you're underweight with high blood sugar levels or overweight with low blood sugar levels. But there's a reason why abnormal blood sugar levels are associated with generally unhealthy weight ranges.
Even if your diet is overall nutritionally sound, managing your weight can make a world of difference. This doesn't mean that you have to work years at it either. Even losing or gaining only 5-10% of your current body weight, depending on your needs can make a difference.
Before you do this, it's best to talk to your doctor. There's a chance that your blood sugar levels may cause weight management to be more difficult. In that case, they might suggest an alternative course of action.
Like many of these previously listed benefits, stress management has many advantages beyond regulating blood sugar levels. Not only does it do that, but it's good for heart health, mental health, and hormone management.
Stress Management Methods
Luckily, many methods of stress management double as self-care. Exercise and eating nutritionally are two ways. But some other methods include:
- Breathing exercises
Again, there are many reasons why you should try and manage your stress levels. It's very easy to become stressed anyway, considering the typical burdens of an average working American. So for the sake of multiple levels of health, including obtaining normal blood sugar levels, prioritize stress management.
Amino Acids for Blood Sugar Control
Having a chronic medical condition can be very frustrating, especially if you're new to adapting to it. But with several lifestyle changes, you can live your life with relative ease without sacrificing your quality of life.
That's why at Good Idea, we've formulated a delicious sparkling water product with a unique combination of five essential amino acids and chromium that helps you harness your natural energy while balancing your blood sugar. All while helping satisfy your sugar craving without the sugar. Sound good? Then check our diverse and delicious flavors right here!