How To Balance Blood Sugar

The primary type of sugar found in the blood is blood glucose, also known as blood sugar, and it serves as the body's cells' main source of energy. To prevent diseases like diabetes and hypoglycemia, it's crucial to keep your blood sugar levels in check. Following a few recommendations and habits can help you keep your blood glucose levels stable.

Ways to balance blood sugar

Balancing blood glucose levels can be a tricky task, but with the right strategies and a bit of effort, it's achievable. To help you get started, consider these suggestions:

Eat a healthy, balanced diet: A diet high in fibre, such as whole grains, fruits, and vegetables, can help slow the absorption of sugar into the bloodstream. Incorporating healthy fats, such as avocado, nuts, and olive oil can also help improve insulin sensitivity. Avoid processed foods, sugary drinks, and refined carbohydrates, which can cause blood sugar spikes.

Exercise regularly: Maintaining healthy blood glucose levels requires physical activity. Regular exercise can help your body use glucose more efficiently and improve insulin sensitivity. On most days of the week, aim for at least 30 minutes of low-intensity exercise, such as brisk walking or cycling.

Monitor carbohydrate intake: Try to eat smaller, more frequent meals throughout the day instead of large meals. This can help to stabilise blood sugar levels and prevent spikes.

Maintain a healthy weight: Being overweight or obese increases the risk of developing diabetes and other related health problems.

Manage stress: Stress can cause blood sugar levels to spike, so it's important to find ways to manage stress, such as yoga, meditation, or deep breathing.

Monitor blood glucose levels regularly: If you have diabetes, it's important to check your blood sugar levels regularly, as directed by your healthcare professional.

Take medications as prescribed: Some people with diabetes may need to take medications, such as metformin or insulin, to help control their blood sugar levels.

Get enough sleep: Lack of sleep can disrupt blood glucose levels, so it's important to get at least 7-8 hours of sleep each night.¹

It's important to remember that everyone's body is unique, and what works for one person may not work for another. Consult a healthcare professional for personalised advice and assistance. With these steps in mind, you'll be well on your way to balancing your blood glucose levels and maintaining good health.²

Causes of blood sugar imbalance

Blood sugar imbalances, also known as hyperglycemia or hypoglycemia, occur when the body is not able to regulate the level of glucose (sugar) in the blood properly. The main cause of blood sugar imbalances is a dysfunction in the insulin hormone, which is responsible for regulating blood sugar levels.

• Insufficient insulin production or resistance to insulin, as seen in diabetes, is one of the most common causes of blood sugar imbalances. In type 1 diabetes, the body does not produce enough insulin, while in type 2 diabetes, the body becomes resistant to insulin, making it difficult to regulate blood glucose levels^3,4
• A poor diet high intake of processed foods, sugar, and saturated fat can also contribute to blood sugar imbalances. Consuming too many simple carbohydrates can cause rapid spikes in blood sugar levels while consuming too much-saturated fat can contribute to insulin resistance
• Lack of physical activity can also cause blood glucose imbalances. Exercise helps to increase insulin sensitivity, making it easier for the body to regulate blood glucose levels
• Certain medications, such as steroids or antidepressants, can also cause blood sugar imbalances as a side effect. Pancreatic disorders, such as pancreatitis or pancreatic cancer, can also affect insulin production and cause blood sugar imbalances
• Hormonal imbalances, such as an overactive thyroid or cortisol imbalance, can also cause blood sugar imbalances. Chronic stress can also affect blood sugar regulation by triggering the release of stress hormones (Cortisol) that can disrupt insulin production and cause blood sugar imbalances²
• Genetics and family history of diabetes also play a role in blood glucose imbalances. People with a family history of diabetes are at a higher risk of developing the condition. Alcohol consumption also can cause blood glucose imbalance as it can interfere with the liver's ability to release stored glucose into the bloodstream and also increase insulin resistance⁵

It is important to consult with a specialised healthcare provider for proper diagnosis and treatment of blood glucose imbalances. Treatment may include lifestyle changes, such as a healthy diet and regular exercise, as well as medications, such as insulin or diabetes medication.

Signs of blood sugar imbalance

The main cause of blood glucose imbalances is a dysfunction in the insulin hormone, which is responsible for regulating blood sugar levels. 

There are many signs and symptoms of blood glucose imbalance, for example:

High blood sugar, or hyperglycemia, can be a sign of carbohydrate metabolism disorder, such as diabetes type 1 or type 2. Symptoms of high blood sugar include:

• Frequent urination
• Excessive thirst
• Blurred vision
• Fatigue
• Slow healing of cuts and wounds
• Nausea and vomiting
• Shortness of breath
• Rapid heartbeat
• Darkened skin, particularly around the neck or in the armpits
• Dry mouth and skin
• Unexpected weight loss
• Fruity or sweet-smelling breath (a sign of ketoacidosis, a serious complication of diabetes)⁶

Low blood glucose, or hypoglycemia, can also be a sign of carbohydrate metabolism disorder, specifically diabetes type 1 or type 2. Symptoms of low blood sugar include:

• Shakiness
• Dizziness
• Sweating
• Hunger
• Confusion
• Irritability
• Headaches
• Fatigue
• Palpitations
• Loss of consciousness (in severe cases)
• Nervousness or anxiety
• Rapid heartbeat
• Pale skin⁷

It's important to  regularly monitor your blood sugar levelsif you feel any of the symptoms mentioned.

Diagnosis of blood sugar imbalance

The diagnosis of blood sugar imbalances typically involves a physical examination and certain laboratory tests, such as:

• Fasting Plasma Glucose (FPG) Test: The FPG test is used to measure blood sugar levels after an individual has fasted for at least 8 hours. A high result on this test may indicate diabetes or prediabetes
• Oral Glucose Tolerance Test (OGTT): The OGTT is used to measure blood sugar levels after an individual has consumed a specific amount of glucose. A high result on this test may indicate diabetes or prediabetes
• HbA1c Test: This test measures the average blood sugar levels over the past 2-3 months, and can be used to diagnose diabetes or prediabetes
• Random Plasma Glucose Test: This test measures blood sugar levels at any time, regardless of when the individual last ate. A high result on this test may indicate diabetes
• Continuous Glucose Monitoring: This test involves wearing a small device that measures blood sugar levels throughout the day and night
• Clinical signs and symptoms: A healthcare provider may also consider an individual's clinical signs and symptoms, such as frequent urination, excessive thirst, blurred vision, and fatigue, as well as their medical history, as part of the diagnosis
• It's important to note that a single test cannot diagnose blood sugar imbalances and multiple tests are needed for proper diagnosis, also remember that consulting with a healthcare provider is crucial for early and specified diagnosis for your case

blood monitoring test at home

Summary

Blood sugar imbalances can be a difficult and overwhelming condition to manage. It affects not just physical health but also emotional well-being. The obsessive monitoring of blood sugar levels and the fear of complications can be stressful. It's important to have a support system and to work closely with a healthcare provider to manage blood sugar levels and prevent complications. It's important to remember that with proper management, individuals with blood sugar imbalances can lead healthy and fulfilling lives.