Managing Blood Sugar with T2 Diabetes

Welcome to National Diabetes month and I’m kicking it off with a post on managing blood sugar levels for you, the mid-life woman who is starting to understand her diabetes diagnosis. Understanding why blood sugar spikes is important when you want to start lowering it naturally. In this blog post, we’ll look at blood sugar regulation, the causes, symptoms, and most importantly, effective strategies for managing blood sugar AND reversing your diabetes. I want to give you the knowledge and confidence you need to handle this area of your health successfully. Using diet and lifestyle to easily manage blood sugars and reduce or eliminate your diabetes medication is completely within reach!

Blood Sugar Rollercoaster

Blood sugar spikes are like a rollercoaster ride, with sharp ups and sudden drops, both of which can leave you feeling unwell. Understanding how your body works is the first step toward effective blood sugar management. These spikes are primarily influenced by the foods we eat and to a lesser degree, the amount of movement or activity in our day. Carbohydrates, especially refined sugars and starches can cause rapid blood sugar spikes. Stress and lack of physical activity also play significant roles. Symptoms of spikes include fatigue, increased thirst, and blurry vision. Symptoms of a significant drop in blood sugar include, shakiness, hunger or “hangry”, nausea, etc. Learning to recognize these signs will help you to manage them and learn what works for your body and what doesn’t.

The Secret Weapon to Managing Blood Sugar: A Low Carb or Ketogenic Lifestyle

One of the most powerful tools in managing blood sugar is adopting a low-carb or ketogenic lifestyle. By reducing your intake of carbohydrates, especially highly processed foods, and simple sugars, you can stabilize your blood sugar levels dramatically. Focus on whole, unprocessed foods like leafy greens, healthy fats, nuts, and quality proteins. These foods not only keep your blood sugar steady but also provide essential nutrients. While portion control is important, this way of eating self-regulates itself as fats and protein are very satiating. As your body adjusts to using (body) fat for fuel, your hunger decreases. Overeating large quantities of low carb foods can still cause a spike in your blood sugar.

Mindset Matters: Stress and Managing Blood Sugar

Stress can significantly impact blood sugar levels. When stressed, our bodies release hormones like cortisol and adrenaline, triggering sugar release into the bloodstream. Managing stress through mindfulness techniques such as meditation, yoga, and deep breathing exercises can help regulate these hormonal surges. Additionally, regular physical activity acts as a natural stress buster while keeping blood sugar levels stable. No one can escape stress, so we need to manage it. Walking is fantastic for this!

Daily Movement and Strength Training

Physical activity makes a huge difference in diabetes management. Exercise enhances insulin sensitivity, allowing your cells to use sugar more effectively. Aim for a combination of aerobic exercises like brisk walking, strength training, and flexibility exercises such as yoga or Pilates. Even short, frequent bursts of activity can make a difference. Find activities you enjoy, so you stay motivated. Remember, consistency is key; make exercise a joyful part of your routine. Did you know that if you walk for just 15 minutes after a meal, the rise in your blood sugar won’t be as dramatic? This bit of exercise takes the glucose circulating in your blood stream from your meal and uses it as energy instead of storing it! A win for weight loss!

So, with the knowledge I have shared in this blog post, you are well on your way to making some simple change in managing blood sugar spikes. By understanding the triggers, adopting a low-carb or ketogenic lifestyle, managing stress, and incorporating regular exercise, you are taking proactive steps toward optimal health. Remember, every small effort counts. Celebrate your victories, stay focused during challenging times, and keep moving forward. Your journey to balanced blood sugar and better health is within reach.

Are you confused about how to implement a low carb or ketogenic diet to lower your blood sugar? Don’t worry, I won’t leave you hanging!

I highly recommend you start with a low carb WHOLE FOOD approach to reversing your diabetes diagnosis. If you want quicker results, try a ketogenic diet. They both use the same food list; the only difference is in how many carbs you will consume each day.

You’ve got this!