The Importance of Blood Sugar Regulation For Women After 40 (And How To Do It At Home)
Optimizing your health and wellness after 40 can feel overwhelming, especially when it comes to managing something as vital as blood sugar.
But here’s the truth: blood sugar regulation isn’t just for those with diabetes or prediabetes—it’s crucial for overall health, energy levels, and mood balance, especially for women over 40.
Let’s dive into what happens when blood sugar goes haywire, how to keep it steady at home, and how this balance can improve your health.
Let’s dive in!
High Blood Sugar: What Happens When Your Blood Sugar Is Too High
Blood sugar, or glucose, is the body’s primary source of energy. But when it’s too high, it’s like putting too much fuel in a car—things can get out of balance. When blood sugar levels rise, it can lead to something called “hyperglycemia.”
So, what causes blood sugar to go up? The common culprits are simple sugars and refined carbs like candy, soda, and white bread, but it’s not always just about what you eat. Stress, lack of physical activity, and even dehydration can lead to a spike.
Here’s what happens when blood sugar levels stay too high for too long:
Energy crashes: After an initial high, energy dips, leaving you feeling tired and sluggish.
Weight gain: Extra glucose that the body can’t use right away is stored as fat.
Hormone disruption: Chronic high blood sugar can mess with hormones, including insulin and cortisol, both of which affect weight and mood.
Skin and vision issues: Blood sugar imbalances are known to contribute to skin and eye health problems over time.
Managing high blood sugar isn't just about preventing diabetes—it’s about avoiding these side effects and feeling your best every day.
Low Blood Sugar: What Happens When Your Blood Sugar Is Too Low
Low blood sugar, or hypoglycemia, happens when your glucose levels drop too low. It’s often linked to long gaps between meals, over-exercising without fueling up, or consuming a lot of sugary foods without balancing them with protein or fat.
What happens when blood sugar plummets?
Dizziness and shakiness: Low blood sugar can make you feel shaky, lightheaded, or even weak.
Irritability: Blood sugar drops can trigger irritability and mood swings.
Brain fog: Glucose is your brain’s main fuel source, so low levels can lead to confusion and a lack of focus.
Increased hunger: When blood sugar drops, your body’s immediate response is to crave food—usually something high in carbs, which can lead to a rollercoaster of spikes and crashes.
Managing low blood sugar isn’t about avoiding carbs entirely but finding balance so that you stay energized and steady all day.
Helpful Tool To Monitor Your Blood Sugar
If you’re curious about your blood sugar levels and how your body responds to different foods or activities, a Continuous Glucose Monitor (CGM) could be a game-changer.
What is a CGM?
A CGM is a small device worn on the body that continuously tracks your blood sugar levels. It gives real-time insights into how your body handles food, stress, exercise, and sleep. Companies like Theia Health offer CGMs that provide easy-to-read data and actionable insights.
How it helps:
With a CGM, you can:
See what foods cause a blood sugar spike.
Notice patterns that affect your energy levels, like post-meal crashes.
Learn if you’re getting a blood sugar dip at night, which might disrupt sleep.
Here’s a photo of me using a CGM and a video showing how my CGM monitors my blood sugar.
Using a CGM can be empowering; it’s like having your own health detective in your pocket, helping you understand your body better and make smarter choices.
How To Balance Your Blood Sugar
Maintaining balanced blood sugar levels isn’t as complicated as it may seem. Here’s a straightforward guide:
Eat Balanced Meals: Include protein, healthy fats, and fiber with each meal. These nutrients help slow the absorption of sugar and keep blood sugar levels stable.
Snack Smart: If you feel hungry between meals, choose a snack that includes protein and fiber. Think nuts, yogurt, or a small veggie and hummus plate.
Stay Active: Exercise helps your muscles use glucose more effectively. Aim for daily movement—whether it’s a walk, yoga, or something more intense.
Manage Stress: Stress increases cortisol, which can spike blood sugar levels. Incorporate relaxation practices like deep breathing, meditation, or gentle stretching.
Stay Hydrated: Dehydration can lead to higher blood sugar levels. Aim for about 8 cups of water a day, more if you’re active.
Get Quality Sleep: Poor sleep affects blood sugar and insulin sensitivity. Aim for 7-9 hours of quality sleep each night.
Following these simple steps consistently can make a big difference. And remember, you’re not alone in this journey—small, daily actions are all it takes to support steady blood sugar and vibrant health.
Health Benefits of Balancing Your Blood Sugar
The benefits of blood sugar regulation go beyond avoiding energy crashes or irritability. Here’s what you can look forward to:
Sustained Energy: Balanced blood sugar means your energy levels remain steady throughout the day, reducing those post-lunch slumps.
Better Mood: Steady blood sugar can keep mood swings in check and help you feel more stable and upbeat.
Improved Skin Health: Blood sugar impacts skin by influencing collagen production. Stable levels can help reduce acne and prevent premature aging.
Healthy Weight: Balanced blood sugar helps curb cravings and prevents overeating, making it easier to maintain a healthy weight.
Reduced Risk of Chronic Disease: Blood sugar balance supports heart health, reduces inflammation, and may lower the risk of conditions like diabetes and heart disease.
Taking steps to balance blood sugar isn’t just a short-term fix; it’s a pathway to feeling vibrant and healthy long-term.
Continue Your Wellness Journey
If you’re ready to take your wellness journey to the next level, working with an Integrative Nutritionist and Functional Health Expert like me can provide customized support and insight into your unique needs. Together, we can dive deep into functional lab testing, personalized nutrition, and lifestyle modifications to create a plan that works for you.
Blood sugar regulation is just one piece of the puzzle in a holistic approach to health. Let’s work together to bring balance, energy, and wellness into your life. Learn more about my weight loss and wellness programs.