The importance of balancing blood sugar

Last month I did a deep nerdy dive into all things insulin and blood sugar levels, and wore a Continuous Glucose Monitor (CGM) for 10 days. As the name suggests, a CGM measures glucose levels continuously to gain insight into fluctuations in blood glucose levels. A sensor with a teeny tiny needle is placed on the back of the arm which measures glucose in the interstitial fluid. And no, it doesn't hurt! Check out my instagram to see a video on how it works.

Insulin’s main job is to keep blood sugar levels stable, by moving sugar from the bloodstream into your cells where it can be used for energy. Elevated insulin impairs ovulation, and stimulates the ovaries to make testosterone instead of oestrogen, which is a common finding in PCOS. Other factors that contribute to insulin dysregulation include eating too much sugar/refined carbohydrates, genetics, the oral contraceptive pill, stress and caffeine. 

Because of the hormone hierarchy (see article called the hormonal hierarchy), we need to address our foundational tier 1 hormones first (cortisol and insulin), before we even attempt to balance tier 2 or tier 3 hormones, including our reproductive hormones.

Symptoms of poor blood sugar balance include feeling “hangry”, headaches, dizziness, bursts of energy and then the 3pm slump, poor skin quality including acne, feeling sleepy after meals, fatigue and irritability. Blood sugar imbalances can also contribute to PMS, PCOS, hypothalamic amenorrhea or missing periods and the list goes on….

So how do we balance our tier 1 hormones? Start with stress reduction strategies and eating to stabilise blood sugars. The latter includes reducing refined sugar intake, ensuring protein and fibre are consumed at every meal, eating in a relaxed state, changing the order in which we eat our foods and using our muscles after meals. 

Did you know that the order in which you eat your foods also has a big impact on our blood glucose levels? To support steady blood sugar levels, eat non starchy veggies first, then proteins and fats, eating starches and sugars last.

Reach out if you have PCOS, experience blood sugar imbalances or need help balancing your hormones!