00:00Feeling like you're on a blood sugar roller coaster with energy spikes followed by sudden crashes?
00:05You're not alone.
00:06But what if I told you that a few simple daily habits could help you get off that ride and enjoy stable energy all day long?
00:13Whether you're managing diabetes or just looking to live a healthier lifestyle, these tips are for you.
00:18Today, we re-diving into 10 easy habits to keep your blood sugar stable and help you feel your best.
00:25Let's get started.
00:27First up, let's talk about the most important meal of the day, breakfast.
00:32Skipping it or just grabbing something full of carbs, like a sugary cereal or a pastry, can send your blood sugar soaring only to have it crash down soon after.
00:41To avoid this, you want to start your day with a balanced meal.
00:45Think protein, fiber, and healthy fats.
00:48These nutrients slow down digestion and keep you feeling full and satisfied for much longer.
00:54So what does that look like?
00:55Try some whole grain toast with creamy avocado and a couple of eggs.
00:59Or, if you prefer something sweeter, go for a bowl of Greek yogurt topped with fresh berries, a sprinkle of chopped nuts, and some chia seeds.
01:08Research even suggests that having protein at breakfast can help limit blood sugar spikes after your other meals later in the day.
01:15Keeping those glucose levels steady isn't just for managing diabetes.
01:19It's crucial for preventing issues like obesity and high blood pressure, too.
01:24Habit number two is to include protein with every meal and snack.
01:28Protein is a powerhouse when it comes to blood sugar control.
01:31It acts like a break, slowing down how quickly sugar from carbohydrates enters your bloodstream.
01:37This prevents those sharp spikes.
01:39You don't need huge portions either.
01:42A little bit goes a long way.
01:44Think about adding some chicken or beans to your lunch, snacking on a handful of nuts or a hard-boiled egg, or even trying some beef jerky.
01:50The goal is to balance your macronutrients, your carbs, fats, and protein at every eating occasion to maintain that steady energy.
02:00Our third habit is all about fiber.
02:02Just like protein, fiber is your friend for slowing down sugar absorption.
02:06Plus, it's fantastic for your digestion and overall gut health.
02:10The best way to get more fiber is by eating whole foods.
02:13Think vegetables and fruits with the skin on, beans and lentils, nuts and seeds, and whole grains.
02:18Try to incorporate at least one high-fiber food into each meal.
02:23Not only will it help regulate your blood sugar, but it will also keep you feeling full, which can support weight management and heart health.
02:31It's a win-win-win.
02:32Next, habit number four, avoid sugary drinks.
02:35This one is a game-changer.
02:37Sodas, sweetened teas, lemonade, energy drinks, and even some fruit juices can cause a very sharp, very fast spike in your blood sugar.
02:46Why?
02:46Because they're digested incredibly quickly and have zero protein or fiber to slow things down.
02:52So what should you drink instead?
02:54Water is always the best choice.
02:56Sparkling water is a great option if you miss the fizz.
02:59And unsweetened herbal teas are wonderful too.
03:02If you're craving some flavor, don't worry.
03:04You can easily jazz up your water.
03:06Add a few slices of lemon, lime, or orange.
03:10Toss in some cucumber slices or fresh berries.
03:12A splash of 100% fruit juice or some fresh mint can also make your water much more exciting.
03:19You get the flavor you want without the sugar crash.
03:22Habit number five is to eat regularly throughout the day.
03:26If you go too long without eating, your blood sugar can dip too low, leaving you feeling shaky, tired, and irritable.
03:32To prevent this, aim to eat something every three to four hours.
03:37This doesn't mean you need to eat six large meals.
03:40Instead, think about having small, balanced meals and snacks.
03:43This provides your body with a consistent, steady supply of fuel, preventing those extreme highs and lows.
03:49It's also important to listen to your body's hunger cues.
03:53Don't ignore them or try to push through.
03:55Skipping meals is a recipe for a blood sugar disaster later on.
03:59Moving on to habit number six.
04:01Choose whole grains over refined ones.
04:03All carbs are not created equal.
04:06Refined grains, like the ones found in white bread, pastries, and sugary cereals, are digested quickly, behaving a lot like plain sugar in your body.
04:14Whole grains, on the other hand, are packed with fiber and nutrients that help stabilize your blood sugar.
04:21So make some simple swaps.
04:22Instead of white rice, try brown rice or quinoa.
04:26Choose whole wheat bread and pasta.
04:28Start your day with a comforting bowl of oatmeal topped with nuts and seeds instead of a sugary cereal.
04:34These small changes make a big difference in how your body processes carbs.
04:38Habit number seven is to be smart about your portion sizes.
04:41Here rests the thing.
04:42Even healthy foods can raise your blood sugar if you eat too much of them at once, especially carbohydrates.
04:49A simple and effective tool for managing portions is the plate method.
04:53It's super easy to remember.
04:55Fill half of your plate with non-starchy vegetables, like broccoli, spinach, or bell peppers.
05:00Then, fill one quarter of your plate with a lean protein source, like chicken, fish, or tofu.
05:06The last quarter of your plate is for your whole grains or starchy foods, like brown rice or sweet potatoes.
05:11This balanced approach helps your body manage the glucose from your meal much more efficiently.
05:16Habit number eight has nothing to do with food, but it's just as important.
05:20Stay active.
05:21Physical activity is amazing for blood sugar control because it helps your muscles use glucose for energy,
05:27effectively pulling it out of your bloodstream.
05:30You don't have to spend hours at the gym to see the benefits.
05:33Even a brisk 10-minute walk after a meal can have a significant positive impact.
05:37The key is to find ways to move your body that you actually enjoy.
05:42Whether it's walking, gardening, dancing around your living room, or playing with your kids,
05:47just aim for regular movement throughout your day.
05:50The recommendation is for about 150 minutes of moderate exercise per week.
05:54But remember, any activity is better than none.
05:57Number nine on our list is to manage your stress levels.
06:00When you're under chronic stress, your body releases hormones like cortisol,
06:04which can actually raise your blood sugar levels.
06:07Finding healthy ways to cope with stress is crucial for both your mental health and your blood sugar.
06:13What works for you might be different from someone else.
06:16Maybe it's journaling, practicing deep breathing exercises, or listening to a guided meditation.
06:21For others, it might be going for a walk in nature, reading a good book, or taking a warm bath.
06:26Just taking a few minutes each day to consciously pause and relax
06:29can help reset your nervous system and support better blood sugar management.
06:33Finally, our tenth habit is to get enough quality sleep.
06:37Sleep is when your body repairs and resets itself.
06:41When you don't get enough, it can mess with your hormones and lead to insulin resistance,
06:45which means your cells don't respond as well to insulin.
06:48This can cause your blood sugar to rise.
06:50Aim for seven to nine hours of quality sleep each night.
06:53To improve your sleep hygiene, try to stick to a regular sleep schedule, even on weekends.
06:59Create a calming bedtime routine and avoid screens for at least 30 minutes before bed.
07:04Make sure your bedroom is dark, quiet, and cool.
07:07And if you consistently struggle with sleep, it's a good idea to talk to a healthcare provider.
07:12So there you have it.
07:1310 simple, powerful habits to help you keep your blood sugar stable all day long.
07:19Start with one or two that feel manageable and build from there.
07:22Remember, it's about progress, not perfection.
07:25Thanks so much for watching today.
07:27If you found this video helpful, please give it a thumbs up.
07:30And don't forget to subscribe for more health and wellness tips.
07:34See you in the next video.
07:41Thanks for watching like, comments, and share.
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