Blood Sugar Demystified: Practical Tips For A Balanced Life
By Wuji Ninja, Mary Lambdin, MSACN, CNS candidate
Do you ever get plagued with sluggishness and brain fog following your lunch break? Formally called “post-prandial somnolence” in the clinical world, this just means post-lunch fatigue. This phenomenon can mean a variety of things, from underlying conditions to a simple lack of sleep from the night before. Although post-lunch fatigue is very common, certain individuals experience it to a high degree. Could this be because of possible blood sugar dysregulation?
Signs of blood sugar dysregulation include:
- Post-prandial somnolence
- Dizziness
- Headaches
- Irritability
- Excessive thirst
- Frequent urination
- PMS
- Sugar cravings
- Waking through the night
While exact figures vary by region and study, current estimates suggest that a significant portion of the population suffers from conditions linked to chronic glucose spikes:
- Prediabetes: About 33% of U.S. adults have prediabetes, a condition that often precedes type 2 diabetes.
- Type 2 Diabetes: Globally, around 10% of adults are living with type 2 diabetes.
- Metabolic Syndrome: Approximately 34% of U.S. adults meet the criteria for metabolic syndrome, a cluster of conditions linked to glucose dysregulation.
Collectively, these estimates indicate that in some populations, nearly 40% of adults may experience diseases sprouted from chronic glucose spikes. The "Glucose Revolution" concept emphasizes that everyday dietary habits leading to frequent glucose surges can significantly contribute to these widespread metabolic issues.
With the steady rise of type 2 diabetes and other metabolic conditions, there's an urgent need to adopt sustainable strategies to prevent becoming just another statistic. For years, the prevailing wisdom centered on cutting calories, following low-fat fad diets, and rapid weight loss. Yet emerging evidence suggests that very low-fat diets may actually elevate the risk of metabolic syndrome¹, and quick-fix medications like semaglutide, although effective in the short term, have not been studied enough to ensure long-term safety. In an era dominated by the "quick fix" mentality, it’s time to embrace balanced, time-tested solutions.
One such solution is spirulina—a nutrient-dense blue-green algae that has nourished cultures from the Aztecs to modern-day wellness advocates. Spirulina not only supports insulin regulation and efficient glucose transport through its abundant amino acids but also improves lipid profiles and reduces inflammation. Studies have shown that supplementing with spirulina for just two months can lower fasting and post-prandial blood glucose, hemoglobin A1C, and triglyceride levels², and a more recent study confirmed its benefits for type 2 diabetes patients³.
A holistic approach to balanced blood sugar combines dietary changes, natural supplements, and lifestyle modifications.
Here’s how you can start:
The “Food” Approach:
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Choose food that adheres to more of a Mediterranean-style framework. This framework focuses more on complex carbs such as whole grains, vegetables, and fruits, healthy fats such as extra virgin olive oil, avocados, and nuts, and lean protein such as fish, chicken, and turkey.
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Stack your complex carbs with your protein and fats. According to biochemist Jessie Inchauspé, also known as the “Glucose Goddess”, consuming veggies/plants first, protein and fats second, and any starches/fruits last may improve glucose stability. The reason for this lies in the protein/fat “coating” the carbs to slow the rate of absorption for less of a glucose spike.
- Focus on complex carbs instead of refined carbs (white bread, pasta, pastries, cereal, etc.). When the body is exposed to refined carbs, which are usually pre-broken down before we even consume them, the rate in which our bodies break them down are rapid. This rapid spike in blood sugar requires the pancreas to produce insulin to offer regulation for our bodies to maintain homeostasis. After a while, the pancreas can get worn out from having to accommodate constant spikes in blood sugar which may result in dysregulation.
The “Supplement/Herbal” Approach:
The following supplements may be beneficial to those looking to manage their blood sugar:
- Spirulina
- Chlorella
- Wild Blueberry
- Cassia Cinnamon
- Resveratrol
- Magnesium
- Alpha-Lipoic Acid
Studies suggest that Spirulina may be very helpful in regulating blood sugar by regulating insulin secretion and utilizing its abundant amino acids to transport glucose throughout the body. Among other wildly helpful perks, Spirulina offers anti-inflammatory benefits to further reduce inflammation associated with blood sugar dysregulation and metabolic syndrome. Similarly to Spirulina, supplements with high polyphenols have demonstrated promising results in blood sugar regulation by way of antioxidant and prebiotic benefits, and again, the regulation of insulin secretion and glucose transport.
Movement & Stress Techniques:
There is no doubt about the role of movement in improving blood sugar regulation. When exercise is introduced, the cells can use up any available glucose stored within the muscles and liver, ultimately improving insulin sensitivity. Movement looks different for everybody and can involve various types of exercise including:
- Yoga
- Pilates
- Swimming
- Weight training
- Walking
- Running
- Hiking
In addition to the benefit of blood sugar improvement, these exercises can act as stress-management techniques. Stress management is another important aspect of blood sugar regulation. Cortisol, known as our “stress hormone”, is directly related to blood sugar regulation and insulin production. It works by moderating how much glucose is used for energy and determining the amount of insulin to produce. Chronic high cortisol levels, AKA chronic stress, may lead to blood sugar dysregulation. Some tips to manage cortisol levels include:
- Connect with others
- Meditate
- Journal
- Spend time outside
- Practice daily gratitude
- Exercise
- Sleep
- Nourish your body
- Create art
- Sing
Above all, it’s important to show up for yourself. Take what you want and leave the rest. Consult with a healthcare professional for more information if you’re concerned about your blood sugar levels.