The body works to keep blood sugar (glucose) values within a tight range. If blood sugar levels go too low, it is called hypoglycemia. When blood sugar levels go too high it is called hyperglycemia. Common symptoms of hypoglycemia include fatigue, irritability, dizziness and in extreme cases, fainting or loss of consciousness. On the contrary, hyperglycemia can go unnoticed for days, weeks, months or years and can lead to conditions such as diabetes and heart disease. 

Here are some of our favorite strategies to help keep blood sugar balanced throughout the day:

• • Do NOT skip breakfast: It may sound cliche, but breakfast really is the most important meal of the day. After fasting all night, breakfast jump starts your metabolism for the day. Some of the benefits of breakfast include increased focus, decreased stress, better work performance, improved mood, increased longevity and successful maintenance of weight loss, just to name a few!
  • Try not to skip other meals: Most people respond best to 3 meals a day. Skipping meals can cause harmful stress on the body.
  • Include the PFFs at every meal: Protein, Fat and Fiber are slow fuels that help to support healthy blood sugar levels. Remember, aim for 35-50 grams of fiber daily and 10-20 grams per meal. Fiber helps to regulate the body’s insulin response by slowing digestion and absorption of carbohydrates and sugars that have been consumed. 
  • Do NOT avoid fat: Eat healthy fats rather than processed, harmful fats
  • Drink water: It is not uncommon to think you are hungry when you are actually thirsty due to dehydration. Simple calories can be brought into the day extremely easily if we choose juice, energy drinks and other flavored drinks instead of pure water 
  • Avoid problem carbohydrates: Limit or avoid carbohydrates that are linked to negative health effects:
    • Table sugar and any other added sugars in excess
    • Reines grains like white pasta, white bread or white rice
    • Cookies, candy, chips
    • Soda, fruit juice, energy drinks
    • Pastries
    • Excessive alcohol intake
  • Manage your stress: It is vital to practice stress management techniques daily. These can be deep breathing, exercise, yoga, meditation, praying, talking with a trusted ally or spending time with your loved ones and pets 
  • Move your body daily: Move for at least 30 minutes daily (ideally 60-90) doing something you enjoy. Exercise stimulates and builds muscle and in turn improves insulin sensitivity. Every sixty minutes of sitting should be interrupted with 5-10 minutes of stretching or walking
  • Sleep: Sleep is a requirement for good health. Aim to sleep for at least 8 hours nightly in a very dark room.