Understanding Blood Sugar and Hormones

The understanding
Blood sugar (glucose) is the main type of sugar found in your bloodstream and is your body's primary source of energy. It comes from the food we eat, particularly carbohydrates, which are broken down during digestion into glucose.
Once glucose enters the bloodstream, it is transported to your body's cells to be used for energy. This process relies on a hormone called insulin, which acts like a key, unlocking the cells so glucose can move from the bloodstream into the cells where it can be used.
When your body doesn't produce enough insulin, or your cells don't respond to it effectively (known as insulin resistance), glucose remains in the bloodstream instead of being used for energy. Over time, this can lead to elevated blood sugar levels.
Any excess glucose that isn't immediately needed for energy is stored in the liver and muscles as glycogen, ready to be used later when your body requires it.

Symptoms of blood sugar imbalance

• Brain fog

• Changes in mood (anxiety, irritability, etc.)

• Excess body fat

• Sweet cravings

• Thyroid concerns

• Hormone fluctuations

• Skin breakouts

• Energy crashes after meals or in the afternoon

• Fatigue

• Waking in the hours of 2/4 am

• Elevated cholesterol or triglycerides

Tips to prevent blood sugar spikes
Tip 1: Protein in each of your meals
Protein slows the absorption of carbohydrates, helping to reduce blood sugar spikes and keep you feeling fuller for longer. Aim to include a quality source of protein with every meal, such as eggs, Greek yoghurt, chicken, fish, tofu, or legumes.

Tip 2: Walking post eating
Light movement after eating helps your muscles use glucose for energy, improving blood sugar regulation and supporting insulin sensitivity. Even a short walk after lunch or dinner can make a noticeable difference.

Tip 3: Supporting the nervous system
Chronic stress increases cortisol, which can raise blood sugar levels and contribute to insulin resistance over time. Daily practices such as breathwork, mindfulness, spending time in nature, gentle movement, and prioritising quality sleep can help regulate your nervous system and support healthy glucose metabolism.

Tip 4: Importance of a balanced plate
Focus on minimally processed foods that provide protein, fibre, and healthy fats. Aim to fill half your plate with colourful vegetables, include a source of lean protein, add a high-fibre carbohydrate, and finish with healthy fats like avocado, olive oil, nuts, or seeds. This simple approach helps promote more stable energy and blood sugar throughout the day.

Tip 5: Timing of meals
Aim to eat within 2 hours of waking and have a balanced meal every 3-4 hours to avoid sugar spikes. Try to avoid skipping meals, spacing them out by 4-5 hours, aiming for the last meal to be done around 6-7 pm. Have the last meal 2-3 hours before falling asleep to allow for the food to be digested. When eating close to bed, your body stays active rather than going into a rest state. Timing matters due to our circadian rhythm as insulin is more sensitive in the morning. Regular eating

If you are having any concerns around blood sugars or want more information, book into an initial naturopathic consultation and we can deep dive into your symptoms together.