Author: Amy Cottrell (DipCNM, mBANT, rCNHC, mANP)

In the second article in this series, we learnt about many factors that can negatively impact our blood sugar balance. Luckily, you can use various diet and lifestyle hacks to support healthy blood sugar levels. Maintaining healthy blood sugar levels will not only keep your energy levels up but also help support your long-term health. It might even prevent the development of chronic conditions such as type 2 diabetes.

When managing our blood sugar levels and keeping them in check, we look for tactics that increase insulin sensitivity. This means looking at optimising our cell response to insulin and, therefore, the movement of glucose from the blood into the cells and preventing excessive glucose variability (unfavourable fluctuations of high and low blood sugar). This can be done both via what we eat and how we eat and by paying attention to lifestyle factors such as movement, sleep and stress management.

Adopt the “wholefoods” approach:

Focus on a wholefood diet – this means incorporating plenty of fruit and vegetables, lean proteins, fish, whole grains, nuts and seeds, legumes and steering clear of food that has been processed or refined. Wholefood provides us with wholegrain carbohydrates, sources of protein, healthy fats and fibre and protein, all of which will be your friends when it comes to balancing blood sugar successfully.

Reduce refined carbs:

Processed or refined carbohydrates can cause significant spikes in blood sugar levels. It’s important to reduce your intake of refined carbohydrates such as biscuits, white bread, white pasta, white rice, sugary drinks and sugary cereals and replace them with wholegrain varieties such as wholemeal rice, oats, quinoa and wholemeal pasta.

Have a protein-rich breakfast:

An excellent way to support healthy blood sugar levels throughout the day is to include a source of protein in every meal and snack. We suggest starting the day with a protein-rich breakfast, as this has been shown to keep blood sugar levels more stable throughout the day (a). In addition, it might even reduce cravings for sweet foods later in the day.

Pair your food:

When consuming carbohydrates, it’s a good idea to eat them with a source of protein and a source of fat and fibre (also known as “food pairing”). This is because these fat, fibre and protein can help to slow down the digestion of these carbohydrates, so that glucose isn’t released as rapidly into the bloodstream and can therefore reduce unwanted spikes in blood sugar (b).

Cook then cool starchy veg:

Did you know that cooking and cooling potatoes are better for our blood glucose levels? This is because cooking and cooling potatoes change the structure of carbohydrates. They become “resistant starch”, which has a lower glycaemic index, meaning it won’t cause large spikes in blood sugar. (c)

Spice up your life:

Cinnamon is a spice often used to sweeten dishes, but did you know that it has been shown to affect our blood sugar levels positively? It has demonstrated a decrease in fasting plasma glucose levels (d). This doesn’t mean you can indulge in all the cinnamon buns, though!

Other Tactics:

Chromium is a mineral that might be able to positively impact glycaemic control in those with diabetes Type 2 (e) and is often contained in supplements targeted around blood sugar management.

Interestingly, Apple Cider Vinegar has been shown to have a positive impact on blood glucose and blood lipids (f).  Make sure to buy it with “the mother” to get your gut health benefits too!

How you live your life will also play an important role in blood sugar management:

Sleep tight:

Make sure you are getting at least seven hours of sleep each night. In addition to sleep duration, it’s essential to focus on the quality of sleep too. Set in place sleep hygiene practices, such as reducing screen time at least an hour before bedtime, sleeping in a cool, dark environment (18-19 degrees), don’t use electronic devices in the bedroom and aiming to go to sleep as early as possible, preferably well before midnight. Alcohol can also negatively impact sleep; therefore, aim to reduce or avoid alcohol in the evenings.

Stress less:

Manage your stress levels. As mentioned in our previous article, stress can negatively impact our blood sugar levels due to the links between stress, the hormone cortisol, and its negative impact on blood sugar (g). It’s not always possible to remove the source of the stress we experience; instead, focus on how you manage it by introducing stress management techniques into your day, such as deep breathing, meditation, taking breaks, yoga, stretching, movement, exercise, fresh air .etc to move your body away from “flight or fight” into “rest and digest”.

Hydrate:

Make sure to drink sufficient water – dehydration might have a negative impact on our metabolic health (h). You should drink water regularly throughout the day, at least 2 litres over the whole day. The amount required depends on each individual, and you might need more in hot weather or after exercise.

You will also want to pay attention to caffeine intake, as caffeine can cause dehydration. Aim to have a maximum of 2 cups per day and the last one by 2 pm, at the latest. Possibly earlier, if you are slow at metabolising caffeine (did you know that you can find out how fast or slow you break down caffeine as part of DNApal’s test? We look at the gene CYP1A2, responsible for the detox of multiple substances, including caffeine!). When you have a cup of caffeine, have a glass of water with it, or you could also swap one of your caffeinated drinks with herbal tea.

Move your body:

Exercise increases insulin sensitivity and influences glucose uptake independently of the body’s insulin regulation (i). It’s important to incorporate exercise into your daily routine. Even a 30-minute walk around the block will help. You might also want to consider going for a short walk after each meal, as it might help to manage postprandial (post-meal) blood glucose levels in those with diabetes Type 2 (j).

Key Takeaway: Our blood sugar levels are impacted by many factors, and keeping yours in check is one of the most important things you can do for your long-term health. Start by picking one or two tips from the list above and work towards being a blood sugar-balancing boss!

Here at DNApal, we pair our genetic testing with personalised health advice, depending on your results. We are soon releasing our app, where you can access your individual data and personalised recommendations, as well as health challenges related to sleep and caffeine intake, as well as meal plans so that you can optimise your metabolic health. Order your DNApal test today.

Feel free to leave us a comment if you have any further questions.

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