Are you often tired, do you regularly experience an after-dinner dip, crave sweets, and can't get through the day without several snacks? Then you might be suffering from fluctuating blood sugar levels.
When you eat food with sugar, your blood sugar level rises. Insulin is then produced in the pancreas to break down these sugars. You want your glucose concentration (and thus your blood sugar) to fluctuate within certain limits. These tips can help:
1. Exercise on an empty stomach
Exercising on an empty stomach leads to improved glucose uptake, resulting in more stable blood sugar levels. The morning is the most suitable time to do this, as you will have been fasting for 8-12 hours and your stomach will be empty.
If you are not used to delaying or skipping breakfast, it is good to start with low-intensity exercise. For example, start with a walk or bike ride and later build up to strength training, running, or high intensity. Do what feels good for you and try to exercise on an empty stomach at least twice a week to experience the positive effects.
2. Eat enough healthy fats
Eating healthy fats from, for example, fatty wild fish or avocados, ensures that cell membranes remain flexible and can respond well to, among other things, insulin. This leads to more stable blood sugar levels. Need inspiration? How about this delicious salad with smoked salmon?
3. Eat protein-rich meals
Proteins provide a feeling of fullness and keep blood sugar levels stable. By starting your day with a protein-rich meal, you will benefit from it all day long! It ensures that you crave snacks less, and thus experience fewer fluctuations in your blood sugar levels!
Protein-rich meals include omelet rolls, pancakes, a smoothie bowl, or a smoothie enriched with protein powder!
4. Intermittent fasting
Intermittent fasting is not suitable for everyone; for example, I do not recommend it for hormonal imbalances. However, if you are in good health, intermittent fasting can do a lot of good for your health. Stabilizing your blood sugar level is one of the benefits.
5. Add cinnamon to your meals
Cinnamon is known to keep blood sugar levels stable. So sprinkle some cinnamon over your apple, smoothie, or oatmeal!
6. Avoid simple sugars and processed foods
Processed and sugary foods are rapidly converted into glucose in your body. The result? A spike in your blood sugar level, which will then also drop. My advice is therefore to avoid simple sugars like cookies, candy, and soda. If you do want to eat these occasionally, make sure you also consume enough protein and healthy fats to keep your blood sugar level somewhat stable!
7. Ensure sufficient relaxation
Stress increases your energy requirements, so try to avoid it and ensure sufficient relaxation.
The hormones adrenaline and cortisol (which are released during times of stress) cause more glucose to be released, which in turn will raise your blood sugar level. Relaxation is therefore essential.
