Balanced blood sugar levels are a key cornerstone of our overall health and wellbeing. But it also plays a huge part in optimising our fertility levels. So what exactly is blood sugar and what does it do? Let's take a closer look.
What is blood sugar?
Blood sugar, or glucose, is the body’s main source of fuel to produce energy. We get glucose from eating carbohydrates, which are made up of glucose molecules. When ingested, our body quickly breaks down the chains into its individual glucose, or sugar, links which are then rapidly absorbed into the blood stream, raising our blood sugar level. This triggers our pancreas to release the hormone insulin, which is responsible for distributing glucose to the different cells for any immediate energy needs. Any glucose that is not immediately required, is stored in the form of fat.
What happens when we eat?
When we eat a healthy and balanced diet, our blood sugar level rises gradually with every meal and then falls back into a normal range . However, when we consume sugary foods or refined (white) carbohydrates, it causes a steep spike in blood sugar. levels. In an effort to clear the excess glucose from the bloodstream, the body overcompensates in the release of insulin, causing a steep decline in blood sugar levels. This ‘sugar crash’ can leave us irritable and craving more carbohydrates and sugary snacks, resulting in overeating.
What are the signs and symptoms of blood sugar imbalance?
Inflammation. Imbalanced blood sugar levels are a key driver of inflammation in the body which can result in symptoms such as skin problems, headaches, food sensitivities, sluggishness, anxiety and low mood
Fatigue. Do you feel tired a lot or do you experience mid afternoon energy slumps? This could be a sign that your blood sugar levels are out of whack
Digestive issues. Chronically high blood sugar can impact your digestive health by affecting your nerves as well as being damaging to the health of your gut bacteria, or the microbiome
Increased cravings and overeating. Sugar crashes will have you reaching for quick fix convenience foods, resulting in overeating
Difficulty losing weight. Excess glucose is stored in the form of fat when not immediately needed for energy. If you have been struggling to lose weight despite eating healthily and living an active life, your blood sugar may be the culprit
Impaired fertility. In the context of fertility, blood sugar imbalance has been linked to poor egg and sperm quality, impaired ovulation, whacky cycles and lower levels of successful implantation.
So what can we do to support our blood sugar levels?
Diet is the first port of call when it comes to balancing our blood sugar levels.
Include a good amount of protein with every meal. Protein helps to steady our blood sugar levels by slowing down the absorption of glucose into the bloodstream which also helps to keep us fuller for longer. Plus, protein is a key building block for certain hormones. Aim for 20-30g of protein per meal or, as a rough guide, a portion about the size of your palm
Include fibre in the form of brightly coloured vegetables and fruits, and some wholegrains. Not only do they provide a huge amount of vitamins and antioxidants which are important for fertility and overall health, but they also help to stabilise blood sugar, keep us full and aid our digestive health which is important for the efficient detoxification of hormones. Aim for 5 portions of veg and 1-2 portions of fruit every day. In addition to vegetables and fruits, you can include a small amount of whole grains such as oats, brown rice, quinoa or buckwheat. If choosing bread or pasta, opt for wholemeal and granary choices.
Include healthy fats in the form of olive oil, avocado, eggs, nuts and seeds or oily fish. Healthy fats are so important for our overall health – they help to stabilise blood sugar levels, reduce inflammation, help to absorb vitamins, support the brain and nervous system health, skin health, immunity, joint health…I mean, the list is pretty much endless. In the context of fertility, healthy fats are essential for our body to make hormones and have been shown to protect egg and sperm health, increasing blood flow to the uterus, and support ovulation.
In addition to dietary changes, there are some simple lifestyle changes that have been shown to help balance blood sugar levels:
Exercise regularly. Exercise helps to increase insulin sensitivity, meaning that your body will be better able to manage the glucose that is in your bloodstream. Furthermore, exercise helps to utilise blood sugar for energy.
Keep up your fluids. Drinking plenty of water throughout the day helps to rehydrate your blood and flush out excess blood glucose through urine. Aim for at least 1.5 litres of filtered water daily.
Manage your stress levels. When we feel stressed, our body enters a 'fight or flight' response. This releases stress hormones which in turn raise our blood sugar levels. Managing stress levels with the help of relaxation techniques such as breathwork, yoga and meditation can help to keep our blood sugar levels within range.
Aim for 8 hours of good quality sleep. Poor sleep quality and later bedtime routines can contribute to raised blood sugar levels. These can further be exacerbated by sugary breakfast so opt for nutrient dense, balanced meals.
Reduce environmental toxins. Environmental toxins found in plastics, pesticides and personal care products have been shown to affect insulin levels, resulting in raised blood glucose levels. Opt for organic foods, filtered water, natural skincare and cosmetics as well as plastic-free food storage.
Do you think you may suffer with a blood sugar imbalance? Email me on hello@sarahnash.co.uk to book in for your free 30 minute call today and find out more about how I can help you feel happier and healthier.
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