3 ways to Balance Blood Sugar for Hormone Health
For Healthier Hormones
1. EAT MORE FIBRE
Fiber slows carb digestion and sugar absorption, which can help blood sugar levels rise gradually instead of abruptly.
→ Bulk up your fiber with seeds. Some of our favorite fiber rich foods include flax, pumpkin, sesame, sunflower, and hemp seeds.
→ Eat greens with every meal. Try to incorporate a handful (at least) of green leafy vegetables with every meal. Throw some spinach in your smoothie, and include a side salad or cooked greens with lunch and dinner.
Tip: Blueberries are very low on the glycemic index and do not spike your blood sugar. If you are eating fruit first thing in the morning, reach for the blueberries. Super high in anti-oxidants too! Buy organic when you are able to.
2. INCORPORATE EXERCISE DAILY
Regular exercise—that includes both cardio and strength training—is critical for helping to regulate blood sugar and maintain healthy insulin levels. Every time you exercise, your muscles use glucose (i.e. sugar), reducing the risk of insulin resistance.
→ Work up a sweat. Find a form of exercise you love, and stick with that. Some of our favorites include yoga, dance, high intensity interval training, pilates, and cycling. If you’re really up for a challenge, try this thirty minute cardio workout. Always consult your doctor before starting a new exercise program.
Check out the blog on The 101 on Hormones for exercise tips throughout your menstrual cycle.
3. HONOR YOUR SLEEP
Sleep is terribly underrated! Catching some quality zzz’s (ideally somewhere around 10 p.m. - 6 a.m.) helps to regulate blood sugar and balance satiety hormones. With poor quality sleep, both your blood sugar levels and cortisol levels will rise.
Have you ever had a poor night’s sleep and reached for something extra sugary or carb heavy the following day? Poor sleep = poor decision making, more cravings, less energy, and whacked out hormones.
→ Get in that extra hour. If you’re constantly burning the midnight oil, commit to going to bed one hour earlier for a few weeks. Instead of working until midnight, try to get to bed by 10 or 11pm.