As a holistic health coach, I work with many mid-life women who struggle to maintain their blood sugar levels within a healthy range. You may notice your energy fluctuating, cravings sneaking in, or a slight struggle with weight management. These could be signs that your blood sugar needs a little balancing. But don't worry! The great news is that with just a few simple strategies, you can get your blood sugar in check and feel more energetic and vibrant.
1. Embrace a Balanced, Whole-Foods Diet
One of the most important steps in managing blood sugar is to focus on consuming an anti-inflammatory diet rich in clean, whole foods. Choose low glycemic vegetables and fruits. Incorporate healthy fats from sources like avocados, nuts, seeds, or coconut and olive oil, as well as proteins like organic poultry, wild-caught fish, and grass-fed beef. These macronutrients help stabilize blood sugar levels and promote feelings of satiety, reducing the likelihood of cravings and overeating.
2. Incorporate Regular Movement
Physical activity is a crucial component in controlling blood sugar levels. Regular exercise helps improve insulin sensitivity, allowing your cells to utilize glucose from the bloodstream more effectively. Aim to incorporate a combination of cardio exercises, such as brisk walking, cycling, or swimming, and strength training exercises 2-3 times a week to build lean muscle mass. In addition to formal exercise, try to incorporate daily movement into your routine, such as taking the stairs instead of the elevator or going for a short walk after meals.
3. Stress Management
Stress can also significantly impact blood sugar levels by triggering the release of cortisol, a hormone that raises blood glucose. To mitigate the effects of stress, incorporate stress-reducing practices into your daily routine. This may include deep breathing exercises, prayer, memorizing bible verses, walking outdoors, or engaging in hobbies that bring you joy and distract your mind. By managing stress and prioritizing regular movement, you can better support healthy blood sugar levels and overall well-being.
4. Prioritize Sleep
Getting adequate sleep is crucial for maintaining balanced cortisol levels, especially in the morning. Cortisol, often referred to as the "stress hormone," can spike after a poor night's sleep, resulting in a stressful and unproductive day. To improve your sleep routine, consider creating a calming bedtime ritual by diffusing essential oils like Lavender or Peace & Calming to promote relaxation. Additionally, establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends, to regulate your body's internal clock. Lastly, limit exposure to screens and bright lights at least an hour before bed. To enhance melatonin production and facilitate a restful night's sleep, dim the house lights and watch the sun set.
Mastering blood sugar control in midlife requires a holistic approach that addresses lifestyle factors, including nutrition, stress management, physical activity, and sleep. By implementing these four strategies, you can effectively regulate your blood sugar levels and experience increased energy, vitality, and overall well-being.
For more tips on a holistic lifestyle, get my 7 Steps to Renewing Your Health guide.
