Blood sugar (aka blood glucose) is what gives your body the energy it needs. But in order to feel your best, balancing your blood sugar is key. Many people struggle with the challenges of high blood sugar, metabolic inefficiency, insulin resistance, excess weight, and more. Over time, chronically high blood sugar can lead to the development of metabolic syndrome (aka pre-diabetes), type 2 diabetes, cardiovascular disease and more. High blood sugar can also speed up the aging process by increasing inflammation throughout your body.
By taking the right steps to keep blood sugar in a healthy range, we can boost energy, improve insulin function for healthy weight, slow the aging process, and reduce our risks of chronic conditions. Here are some simple tips for balancing your blood sugar levels and keeping them from getting too high.
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1. Exercise Regularly
Regular exercise is the number one way to lower high blood sugar. Exercise can help improve insulin function, which means blood sugar gets into your cells for energy, instead of getting stored as fat. Exercise also allows your muscles to use blood sugar efficiently, and reduces the stress hormone cortisol, that can increase fat storage . That doesn’t mean you have to spend hours in the gym. In fact, if you work out too hard or extreme, the inflammation caused by excess wear and tear can actually harm your insulin function. Moderate weightlifting or strength training, fast walking, yoga and tai chi are all excellent forms that can improve your metabolic function.
2. Eat a Balanced Diet with Low-Sugar Foods
Foods that are low on the glycemic index help you avoid the rapid release of glucose into the bloodstream that causes energy spikes and sugar crashes. The glycemic index measures how long it takes your body to turn specific foods into glucose. Foods with a lower index number, like protein, legumes, and non-starchy vegetables, offer a steady release of glucose, giving you more stable and sustained energy. Avoiding or managing the highest index foods like refined sugar and processed grains like pastas, white breads and other simple carbohydrates can help you lower and balance your blood sugar.
3. Boost Fiber Intake
Fiber from vegetables, legumes and whole grains slows down the release of sugar from high carb foods and helps regulate blood glucose levels. Fiber is also essential for a healthy gut and feeling fuller longer. Experts recommend around 25 grams of daily fiber for women and 38 grams for men.
4. Stay Hydrated
Drinking enough water is essential to help your body flush out excess sugar and keep blood sugar levels in a healthy range. Drinking water also helps reduce inflammation which can add further stress to your metabolism.
5. Find Healthy Stress Relief
Stress is a major health-impacting struggle we all face. Stress hormones like glucagon and cortisol spike blood glucose levels and can impact your metabolism. Calming activities like meditation, yoga, walking and regular exercise can reduce stress, manage cortisol and keep blood sugar in a healthy range.
6. Get Good Sleep
Getting good quality sleep is key for your overall health. Research continues to show that sleeping at least 7-9 hours each night is essential for glucose balance, insulin function and overall metabolic health. Lack of sleep can cause cortisol levels to rise and increase weight gain.
7. Try Natural Supplements for Glucose Balance
Everyone can benefit from glucose balancing support. There are a variety of natural ingredients and supplements that support optimal blood glucose levels and efficient metabolism.
ecoMetabolic is a physician-formulated metabolic support supplement that supports healthy blood sugar levels, reduces sugar craving, and optimizes metabolic health. Made from natural ingredients like organic functional mushrooms and Chinese yam, ecoMetabolic is perfect for giving you sustainable energy and optimal glucose balance.*
Maintaining healthy blood sugar levels is key for long-term health, energy, and healthy weight management. With these simple tips, you can keep your levels in the ideal glucose range, improve how you feel, and support your long-term wellness, naturally.