That chocolate-glazed donut seemed like a good idea half an hour ago, but after a short burst of energy, you’re feeling sluggish, foggy, and can’t concentrate. Sugar crashes are real! And it has everything to do with your blood sugar levels. Keeping these levels balanced helps maintain your energy, stabilize your mood, and support your overall well-being. Let’s dive into the important role that blood sugar plays in your daily life and explore some practical tips to help you maintain healthy levels.
The basics of blood sugar
The foods we eat are made up of three main macronutrients: fats, proteins, and carbohydrates. When our bodies digest these foods, they are broken down into smaller molecules that can be more easily used by the body. Fats become glycerol (a sugar alcohol) and fatty acids, proteins are turned into amino acids, and carbohydrates are transformed into glucose (sugar). This glucose makes its way into your bloodstream, giving you that essential energy boost and earning its more common name, “blood sugar”.
How the body uses glucose
Glucose is your body’s main source of energy and is essential for powering everything you do. Here’s a quick look at how your body uses glucose:
Energy production
Once in your bloodstream, glucose gets a push from insulin, a hormone made by the pancreas. Inside your cells, glucose is used to create ATP (adenosine triphosphate), the energy your body uses for everything from muscle movements to brain functions.
Storage
Any extra glucose your body doesn’t use right away gets saved for later. Your liver and muscles act as storage units, keeping glucose in the form of glycogen. When your blood sugar dips, these glycogen stores can be converted back into glucose to keep you energized.
Conversion to fat
If your glycogen storage is full and there’s still more glucose that isn’t needed at that time, your body can turn it into fat and store it in adipose tissue (body fat under the skin). This fat serves as a long-term energy reserve, ready to be used when needed.
While blood sugar helps us feel energized, having elevated blood sugar levels for long periods of time can cause a range of problems, from fatigue and brain fog to more serious issues like nerve damage and heart disease.
Keep it regulated
So how does the body regulate blood sugar, exactly? Well, when you eat carbs and your blood sugar rises, insulin steps up to bat! Insulin is a hormone created in the pancreas that signals cells in your muscles, fat, and liver to absorb the glucose from your bloodstream. This creates energy that’s used for physical activity, brain and nervous system function, and even helps preserve muscle mass.
What happens if we don’t have enough insulin?
Diabetes is a long-term condition where the body either doesn’t make enough insulin or can’t use it effectively. This happens because the immune system attacks insulin-producing cells in the pancreas. Without enough insulin, glucose stays in the bloodstream which can lead to high blood sugar levels, known as hyperglycemia. Over time, untreated hyperglycemia can cause serious health issues like nerve or kidney damage and cardiovascular disease.
Types of diabetes
In simple terms, diabetes is a metabolic disorder where the body can’t properly manage blood sugar levels, which can lead to serious health complications if not controlled. There are 4 kinds:
- Type 1 diabetes is an autoimmune condition where the body mistakenly attacks the insulin-producing cells in the pancreas. It is not caused by lifestyle factors, and is instead inherited or from a virus that attacks the pancreas.
- Type 2 diabetes is more common and usually develops over time, often due to lifestyle factors. Long-term commitment to healthy eating, regular exercise, and ongoing medical care is necessary to manage Type 2 diabetes effectively.
- Gestational diabetes only occurs to women during pregnancy. Although it typically goes away after childbirth, it’s important to manage it carefully to ensure a healthy pregnancy. Women with gestational diabetes may also be at higher risk for developing type 2 diabetes later in life.
- Maturity Onset Diabetes of the Young (MODY) is a rare type of diabetes that is usually inherited and often appears before age 25. Unlike Type 1 and Type 2 diabetes, MODY is caused by a single genetic mutation.
All types require careful management, but with the right approach, people with any form of diabetes can lead healthy, active lives.
Blood sugar imbalance
Even if you don’t have diabetes, many things can affect your blood sugar levels. Things like hormonal changes, stress, what you eat, how active you are, and certain medications can all play a role. This can lead to several issues throughout the body, such as:
- Fatigue and low energy levels.
- Brain fog and difficulty concentrating.
- Mood swings and irritability.
- Increased thirst and frequent urination.
- Blurred vision.
The good news is there are plenty of ways to keep your blood sugar levels in check. Here are four of our favourites:
1. Fuel your body right
Eating a diet that’s rich in fibre, lean proteins, and healthy fats can help slow down the absorption of glucose and prevent spikes in your blood sugar levels. Some examples of low glycemic index foods that can help you maintain healthy blood sugar levels include:
- Whole grains.
- Fruits like berries, plums, kiwi and grapefruit.
- Veggies such as broccoli, cauliflower, and sweet peppers.
- Legumes like chickpeas and kidney beans.
2. Get your body moving
Regular physical activity is one of the best ways to regulate your blood sugar levels. When you exercise, your muscles use glucose for energy, which can help lower your blood sugar levels. Plus, exercise can help improve your insulin sensitivity, which means your body will be better able to use insulin to regulate your blood sugar levels. Try going for a walk, dancing, or playing a low-impact and fun sport like pickleball. And remember, even minimal amounts of exercise can have a positive impact – so don’t be afraid to start small.
3. Stress less
Stress is your body’s natural way of responding to challenges or demands. When stress hits, your body releases stress hormones like adrenaline and cortisol – this is known as the “fight-or-flight” response. These stress hormones signal your liver to release more glucose into your bloodstream for a quick energy boost. While this can be helpful in short bursts, too much stress over time can really wear you down and affect your health, including your blood sugar levels.
To keep stress in check, adapting healthy lifestyle habits is key. Make sure you’re getting the right nutrients, sleeping well and staying active with daily exercises. Relaxation techniques like deep breathing can also be super helpful for those inevitable stressful moments.
4. Berberine for balance
If you’re looking to give your blood sugar balancing act an extra boost, consider adding berberine to your routine. Berberine is a natural compound found in plants like barberry, goldenseal, Oregon grape, and tree turmeric (not to be confused with turmeric used for inflammation). This supplement helps improve your body’s response to insulin by activating an enzyme called AMP-activated protein kinase (AMPK). Think of AMPK as a master switch that controls how your body uses energy. Berberine flips this switch, signalling your cells to use up any extra glucose in your bloodstream for energy instead of storing it as fat. Research has shown that berberine can also be beneficial in managing diabetes, obesity and high cholesterol.
Orange Naturals’ Berberine
packs a powerful 500mg of berberine per capsule, extracted from Berberis aquifolium (Oregon Grape root), a plant used in Traditional Chinese Medicine. With a 97% standardization, each capsule delivers a consistent and guaranteed dose of berberine with no fillers.
Maintaining healthy blood sugar levels is crucial for everyone. Balanced glucose levels are key to sustaining energy, sharpening mental clarity and stabilizing your mood, all of which collectively can enhance your overall well-being.
Sources:
Food Groups: Their Impact on Blood Sugar
Blood Sugar vs. Insulin
What Is Diabetes?
How our bodies turn food into energy with diabetes
The Body’s Fuel Sources
Glycemic Index (GI) and Diabetes
Blood sugar levels can fluctuate for many reasons
Stress-Induced Diabetes: A Review
Adipose Tissue (Body Fat)
Sleep loss results in an elevation of cortisol levels the next evening
Hypothalamic–pituitary–adrenal axis
Berberine: Uses. Side Effects, and More
Tree Turmeric: A Super Food and Contemporary Nutraceutical of 21st Century – A Laconic Review
Is berberine ‘nature’s Ozempic’?
