Master Your Blood Sugar with Fitness and Fuel

Blood Sugar 101

Blood glucose (also known as blood sugar) refers to the amount of glucose circulating in your blood-stream. Glucose is a type of sugar, and is the primary source of energy for the body.

When we eat carbohydrates, our bodies break them down into glucose, which is used as fuel for our cells. Blood glucose levels rise as carbs are consumed and converted, which then sparks the pancreas to release insulin. Insulin is a hormone that helps cells absorb glucose from the bloodstream.

Contrarily, if our blood glucose levels fall (also known as low blood sugar or hypoglycemia), the pancreas releases glucagon, a hormone that sparks the liver to release stored glucose to raise blood sugar levels.

Mismanaged Blood Sugar

Our bodies have built-in mechanisms to regulate blood sugar. But when these mechanisms don’t work properly, things go sideways, and can lead to short- and long-term health consequences.

If our body is unable to regulate blood sugar, it could lead to diabetic neuropathy, kidney disease, cardiovascular disease, eye damage, and more.

The best way to prevent mismanaged blood sugar? You guessed it: diet and exercise.

How does your workout impact blood glucose?

When we exercise, insulin sensitivity is increased. This improves our muscle cells’ ability to use insulin to take up glucose both during and after exercise. So in short, exercise helps our body burn blood sugar, and also helps insulin better do its job.

Just one single workout has a positive impact on blood sugar for up to 24 hours or more!

The Centers for Disease Control and Prevention's general recommendation is that you need about 30 minutes of moderate-intensity physical activity five days a week if you want to use exercise to lower blood sugar.

“The more metabolically active tissue we have (by building our lean mass),  the better it helps with our insulin and our glucose control.” - Dr. Stacy Sims

As women get older, the type of exercise needed to reap the longevity benefits changes. No longer is 15 minutes of moderate intensity work going to be effective. If you fall into this category and want to know more, check out this 12 minute video.

And a final strategy to combat blood sugar dysregulation is to disrupt long stretches of sitting with activity. Frequent interruptions are most effective. So if you sit for long periods of time, try to get up and move for a minute or two every half hour.

“Smart” Carbohydrates and Other Diet Tactics

Having carbs with fiber (fruits and veggies!) is much better than refined carbs for blood sugar regulation.

Balancing your macronutrients with every meal and snack will also optimize blood glucose. 

For a comprehensive guide to eating for blood sugar balance, check out our free eBook - Master your Blood Sugar: Eat for Balanced Energy