Essential Guide: Lifestyle Habits for Blood Sugar

Hi *|FNAME|*,

Welcome back to Part 2 of our series on blood sugar balance. Part 1 focused on how dietary choices can help maintain steady blood sugar levels. Today, we’ll explore how lifestyle strategies—like exercise, stress management, and quality sleep—can enhance this balance, supporting weight management, hormone health, fat loss, and overall energy.

One important point to clarify: when we talk about balancing blood sugar, it’s not about maintaining a constant, flat line—that’s neither realistic nor necessary. Our bodies are designed to handle fluctuations in blood sugar levels. The real goal is to minimize extreme spikes and improve insulin sensitivity so that when blood sugar levels do rise, they return to normal more quickly and efficiently.

Why it is important

Frequent high blood sugar spikes can lead to insulin resistance, where your cells become less responsive to insulin, increasing the risk of type 2 diabetes. For women in midlife, these spikes can also cause persistent fatigue, mood swings, and challenges with weight management. As we age, our body's ability to regulate blood sugar naturally declines, making it even more essential to adopt lifestyle changes that promote blood sugar stability. Improved insulin sensitivity helps your body manage these fluctuations better, preventing chronic disease and supporting overall better health.

How to Balance Blood Sugar with Lifestyle Habits

1. Eat Balanced Meals
   Prioritize protein, healthy fats, and fiber-rich foods to slow down the absorption of sugars into the bloodstream, leading to more stable blood sugar levels. See Part 1 for complete information.

2. Move More
   Exercise is crucial for blood sugar management. Regular physical activity increases insulin sensitivity, meaning your body uses glucose more efficiently.
   
   Pro Tip: Move for 10 minutes after a meal. Whether it’s a walk around the block, a dance party, or even swiffering the floors, it all counts. Studies show this can reduce spikes by up to 30%.

3. Manage Stress
   Stress triggers the production of adrenaline and cortisol, which signal the liver to release sugar for energy. Chronic stress can elevate blood sugar levels and lead to weight gain, especially around the midsection.
   
   Pro Tip: Incorporate 10 minutes of stress-reducing activities into your daily routine. Journaling, meditation, yoga, or simple breathwork can significantly affect how your body functions. Find what works best for you and make it non-negotiable.

4. Prioritize Sleep
   Sleep deprivation can disrupt hormone levels and make it harder to regulate and metabolize glucose, leading to higher blood sugar levels and an increased risk of insulin resistance.

           Pro Tips: Create a relaxing bedtime routine and stick to it. 

• Wear a sleep mask: Studies show wearing a sleep mask can increase deep sleep. Since I started using one last month, I’ve noticed a significant increase in deep sleep. If you decide to try a sleep mask, please let me know whether or not it helps you.

• If you still struggle to get 7+ hours of quality sleep: Consider asking your healthcare provider about supplementing with magnesium glycinate or magnesium threonate.

Balancing blood sugar is a cornerstone of optimal health, particularly in midlife. By embracing regular exercise, managing stress, and prioritizing quality sleep, you can enhance insulin sensitivity, lower your risk of type 2 diabetes, and support hormone harmony. These lifestyle habits not only help with weight management but also lay the foundation for lasting wellness. As you incorporate these practices into your daily routine, you'll likely notice a positive shift in your energy levels, mood, and overall well-being. Remember, the small, consistent steps can lead to transformative health benefits.