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Blood sugar imbalances are a major problem in modern-day society and contribute to conditions such as migraines, depression, anxiety, endometriosis, PMS, PCOS, and fibroids. Even for women who are not currently healing from a chronic disease, blood sugar problems may be lurking beneath the surface, throwing off hormones and creating low-level inflammation. Many of us are unknowingly living with blood sugar issues. A 2021 analysis of data from the National Health and Nutrition Examination Survey revealed that a whopping 40% of adults aged 18-44 had insulin resistance (a.k.a. a chronic blood sugar problem).
What does it mean to be insulin resistant? Normally after eating, the pancreas releases the hormone insulin in order to usher the sugar glucose from the blood into the cells so that it can be used as an energy source. This is a healthy response by the body. Insulin increases the most when we consume sugary foods. After a carb- and sugar-heavy meal, the body detects high levels of glucose in the blood and releases a big dose of insulin to get the sugar out of the bloodstream. Your blood sugar, which was very high because of the contents of the meal, now crashes very low once that giant bolus of insulin is released, making you feel lightheaded and sleepy. This is the blood sugar rollercoaster, and if you ride this ride over and over again, you're on the fast-track to insulin resistance, a state in which your cells essentially become desensitized to the insulin signal.
What factors contribute to insulin resistance?
Diet containing highly processed foods or excess carbohydrates/sweets
Chronic stress
Nutrient deficiencies
Exposure to toxins such as endocrine disrupting chemicals and heavy metals
Pathogens like H. Pylori
Let's talk about how you know whether you may be dealing with blood sugar problems. Do you deal with frequent cravings for carbs or dessert, but eating something with sugar or starch does not help curb the cravings? Does skipping a meal make you feel weak, shaky, lightheaded, or irritable? Do you often feel sleepy after eating? Do you have excess abdominal fat or a difficult time losing weight? Do you experience excessive thirst or frequent urination? These are all signs of blood sugar dysregulation.
The road to insulin resistance begins with chronically high insulin. Too much insulin sets off a cascade of hormonal issues in the body. High insulin levels can lower an important protein called sex hormone binding globulin (SHBG). SHBG takes care of binding up excess estrogen and testosterone in the blood. When SHBG is reduced, estrogen is allowed to run free in the body, potentially leading to symptoms of estrogen dominance (excess estrogen relative to progesterone) like breast tenderness, fibroids, PMS, headache, acne, and heavy/irregular periods. For women with conditions characterized by estrogen dominance (such as PMS, fibroids, and endometriosis), blood sugar issues are like fuel to a fire. High insulin also increases testosterone in women both directly and via the lowering of SHBG. This means that blood sugar balancing is essential in situations like PCOS. The good news is that blood sugar balancing can be a powerful addition to your attack plan against various women's health issues.
Tips for Balancing Blood Sugar
Diet
Carbs should not be the main character of your meals. Aim to fill 1/4 of your plate with carbs, 1/4 with protein, and 1/2 with non-starchy vegetables (broccoli, kale, zucchini, bell pepper, etc.). Consume fats as part of your animal protein (e.g. the fat in ground beef), in your cooking oils (e.g. sautee bell peppers in coconut oil), or on top of your meal (e.g. topping your meal with half an avocado).
Eat protein, fiber, and fat before eating carbs. Studies have shown eating non-starchy veggies or protein before eating carbs leads to a milder blood sugar spike.
Avoid "naked" carbs. For example, instead of eating an apple alone, eat an apple with nut butter.
Do not eat late at night, since your ability to handle sugars is much better while it is light outside. One study showed that the number of calories consumed after 8pm predicted a higher body mass index. Another study found that a late dinner was linked with poorer blood sugar regulation the next morning.
Eat slowly. This way, you won't be whacking your body with a large amount of carbohydrates in a small time frame. A 2020 review paper analyzing existing data on the topic found that eating quickly is associated with increased risk of diabetes.
Consume fiber, which slows the emptying of the stomach to improve blood sugar control after a meal.
Exercise
Engage in post-meal walks, which have been shown to improve blood sugar spikes.
Resistance training is another great way to combat insulin resistance.
Morning Sunlight
Exposing your eyes to morning sunlight is important for regulation of your circadian rhythm and hormones. A small 2023 Dutch study found that morning sunlight, instead of artificial light, improved blood sugar control in a group of type 2 diabetics.
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