Blood Sugar Battles, with Vytal’s Health Coach – Patty

 

What’s all the hype around blood sugar? Why should I be concerned about blood sugar spikes?  How can I avoid them, especially with holiday celebrations on the horizon?

Can you remember that awful feeling you had when you were little and you binged on your Halloween candy?  Initially, it was pure bliss, right?  And then, crash.  The bliss dissipated quickly, and you may have even craved some real food at that point.  That is what a blood sugar spike/crash feels like.  

Blood sugar rises anytime we eat.  But the goal is to have gentle rolling rises, like riding your bike on a country road with some easy hills and dips.  It’s frightening to ride steep hills, and just like blood sugar, we want to avoid those high peaks and low valleys.  

In the short term, blood sugar spikes (hyperglycemia) can lead to noticeable discomfort and energy issues:

• Sugar Rush and Crash: A rapid rise in blood sugar often results in a quick burst of energy, followed by a sudden crash, leading to fatigue, lethargy, and drowsiness. 
• Increased Hunger and Cravings: Insulin spikes, which follow blood sugar spikes, can stimulate appetite, causing you to crave more sugar or food soon after eating, creating a vicious cycle.
• Mood and Cognitive Changes: High blood sugar can impair the speed of information processing, memory, and attention, leading to “brain fog,” irritability, and increased anxiety or sadness.

While those short-term effects are unpleasant, we should be especially aware of potential long-term effects.

Persistently high blood sugar levels over time cause progressive and often silent damage throughout the body, significantly increasing the risk of serious health conditions:

• Insulin Resistance and Diabetes: Frequent spikes stress the pancreas, forcing it to produce excess insulin. Over time, the body’s cells become less responsive to insulin (insulin resistance), which can lead to Prediabetes and eventually Type 2 Diabetes.
• Cardiovascular Disease: High blood sugar makes the blood “thick and syrupy,” putting extra strain on the heart to pump it. It also damages blood vessels, increasing the risk of:
  • Heart Attack and Stroke
  • High Blood Pressure
  • High Cholesterol
• Organ and Nerve Damage (Microvascular Complications): Chronic high blood sugar damages the small blood vessels and nerves throughout the body, potentially causing:
  • Kidney Disease (Nephropathy), which can lead to kidney failure.
  • Eye Problems (Retinopathy), including damage to the retina that can cause vision loss or blindness.
  • Nerve Damage (Neuropathy), which often results in loss of sensation, especially in the hands and feet.
  • Foot Problems: Nerve damage and poor circulation in the feet can make minor cuts and sores difficult to heal, leading to serious infections, ulcers, and, in severe cases, amputation.

Having these side effects lined up can look intense and overwhelming, but there are simple ways to keep your blood sugar steady. Following these simple guidelines will keep your energy and mood stable. They will protect your vital organs, nerves, and blood vessels from long-term irreversible damage.  

The key is slowing down how fast glucose enters your bloodstream.

Food Related Tips

• The “Food Sequencing” Hack:
  • Start your meal with vegetables/fiber-rich foods (like a salad or cooked greens).
  • Follow with protein and healthy fats.
  • Eat your carbohydrates (rice, bread, potatoes, etc.) last.
  • Why this works: Fiber, protein, and fat create a kind of buffer in your digestive system, slowing the absorption of sugar from the carbohydrates.
• Pair Your Carbs: Never eat a “naked” or solo carbohydrate:
  • Always pair carbs with protein, fat, and/or fiber.
  • Examples: Instead of an apple alone (carb), eat an apple with peanut butter (fat/protein). Instead of white toast, have whole-grain toast with avocado and an egg.
• Choose Complex Carbs:
  • Swap refined carbohydrates (white bread, white rice, sugary drinks, processed snacks) for whole grains (brown rice, quinoa, oats) and high-fiber foods (beans, lentils).
  • Why this works: The fiber in whole foods slows digestion and sugar release.
• Prioritize a Protein-Rich Breakfast:
  • Starting your day with protein and fiber (like eggs, Greek yogurt, or nuts/seeds) instead of simple carbs (like sugary cereal or juice) helps regulate your blood sugar for the whole day.

 

Activity and Lifestyle Tips

Physical movement helps your cells absorb glucose from the bloodstream.

• Move After Meals: The most powerful tool is a short walk (10-15 minutes) immediately after eating.
  • Why this works: Your muscles use the circulating glucose for energy, preventing it from spiking your blood sugar dramatically. Even light activity, like cleaning up or walking the dog, helps!
• Get Consistent Exercise: Aim for at least 150 minutes of moderate exercise per week (like brisk walking, cycling, or swimming). This increases your insulin sensitivity over time, making your body more efficient at managing blood sugar.
• Stay Hydrated: Drink plenty of water throughout the day. Water helps your kidneys flush out excess sugar through urine. (Go ahead and take a swig of your water right now!)
• Prioritize Sleep: Lack of sleep, even for one night, can increase insulin resistance and raise morning blood sugar. Aim for 7-8 hours of quality, consistent sleep per night. (Have you noticed that after a rough night, you wake up starving and usually craving simple carbs?)
• Manage Stress: Stress hormones (like cortisol) can cause your liver to release stored glucose, leading to a spike. Incorporate stress-reducing techniques like deep breathing, yoga, or meditation.

 

Keep it simple. Choose one “hack” from the food list and one from the movement list, and give it a go. You’re on the right track for those gentle rolling hills. Have a good ride!

Written by Vytal Health’s Functional Health Coach, Patty Stark NBHWC