Better Blood Glucose: Exercise, Sleep, and Supplements
Maintaining stable blood sugar levels is essential for overall health, particularly for those managing pre-diabetes or diabetes.
While diet is often emphasized, exercise and lifestyle changes also play a significant role in achieving optimal blood glucose control. In this blog post, we’ll explore evidence-based strategies that can help you regulate your blood sugar naturally.
Why Exercise is Key for Blood Sugar Control
Physical activity is one of the most effective ways to lower blood sugar levels. When you exercise, your muscles use glucose for energy, reducing the amount circulating in your bloodstream. Additionally, exercise increases insulin sensitivity, meaning your body can process glucose more efficiently even when insulin levels are low.
Best Exercises for Lowering Blood Sugar
Post-Meal Walks: Walking for 15-20 minutes after meals—especially dinner—can significantly reduce blood sugar spikes.
Moderate-Intensity Workouts: Aim for 150 minutes per week (about 20 minutes per day) of moderate exercise, such as brisk walking, cycling, or swimming.
Strength Training: Incorporating weightlifting or resistance bands improves insulin sensitivity and helps build muscle, which naturally burns more glucose.
At-Home Workouts: Even small efforts like bodyweight exercises, resistance bands, or a simple YouTube workout can make a difference.
If you have a sedentary lifestyle, start small. Try 10 squats every hour or use a walking pad at your desk to stay active throughout the day. I have both an AirHot walking pad and a DeerRun both models I have are not available on at the moment of writing this but hopefully they will be back in stock soon - I LOVE mine. The AirHot is super light and easy to move around and slides under my sofa.
Herbs and Supplements That Support Blood Sugar Balance
While lifestyle changes should be the foundation of your blood sugar management, certain evidence-based supplements may offer additional support. However, always consult with a healthcare professional before adding new supplements to your routine.
Top Supplements for Blood Sugar Regulation
Berberine: This plant compound mimics the effects of Metformin and helps lower blood sugar, but should be used under professional supervision and is not a replacement for Metformin.
Magnesium: A deficiency in magnesium has been linked to insulin resistance. Ensuring you get enough from diet or supplements can improve glucose control.
Ceylon Cinnamon: Regular consumption of Ceylon (true) cinnamon can help reduce fasting blood sugar levels. Sprinkle it on oatmeal or mix it into smoothies for a natural boost.
When choosing supplements, opt for third-party tested brands to ensure quality and effectiveness.
The Role of Sleep and Stress Management
Did you know that poor sleep and high stress levels can negatively impact blood glucose control? A lack of sleep increases insulin resistance, making it harder for your body to regulate blood sugar.
Tips for Better Sleep and Lower Stress
Prioritize 7-9 Hours of Sleep: Maintain a consistent sleep schedule and create a relaxing bedtime routine—no screens before bed!
Reduce Stress Naturally: Engage in relaxation techniques like deep breathing, meditation, yoga, or journalingto manage cortisol levels.
Try Tapping Therapy: A simple practice like tapping on your sternum while engaging in positive self-talk can help relieve anxiety and reset your nervous system.
Keep a dark, cool room: Research indicates that a slightly cooler room temperature is better for sleep, as your body temperature naturally drops when you're ready to sleep and keeping a dark room signals to your brain that it is time to rest.
Final Thoughts
Blood sugar management is a holistic process that goes beyond just diet. By incorporating regular exercise, evidence-based supplements, quality sleep, and stress management techniques, you can create a sustainable lifestyle that supports long-term metabolic health. If you’re unsure where to start, begin with a 15-minute post-meal walk—a simple yet powerful step toward better blood sugar control.
For more expert insights, tune in to the latest Well with Felicia podcast episode, where we dive deeper into these strategies with Dr. Ur!
This post is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.