Blood Sugar Levels: Why They Matter—And What Can Help

Why Your Blood Sugar Level Is Important (And How Exercise + Diet Help)

6 min read

Part educator, part motivator—coach David is an experienced strength training, boxing, running, and endurance instructor. NASM-certified and an Integrative Nutrition Health Coach, he’s your go-to for a comprehensive approach to all things fitness.

Home » Fitness » Education » Why Your Blood Sugar Level Is Important (And How Exercise + Diet Help)

Imagine it’s Sunday, the ultimate day for indulgence and relaxation. You’re all set for a fabulous “Netflix and chill” session with your carefully curated queue and a tempting stash of treats at your fingertips (donuts for me). You’re ready to unwind and treat yourself to some well-deserved R&R. Little do you know, your blood sugar levels are about to take you on a roller coaster ride, setting off a chain reaction that could have a lasting impact on your overall health.

Now, don’t freak out. We’ve all been there, so there’s no need to feel guilty. But have you ever understood the significance of your blood sugar levels and their crucial role in your well-being?

In a world where diabetes, pre-diabetes, and metabolic disorders are on the rise, it has never been more important to grasp the importance of maintaining healthy blood sugar levels. Beyond the immediate consequences of an energy crash or feeling “hangry,” imbalanced blood sugar levels can lead to chronic health issues like heart disease, obesity, and even nerve damage.

There is a silver lining: By being mindful of our exercise routine, managing stress levels, and adopting a balanced diet, we can take control of our blood sugar levels and level up our long-term health.

Here, I’ll dive into why your blood sugar level is so much more than a number on a medical report, exploring the mechanisms that regulate blood sugar and breaking down how the body’s delicate balance can be disrupted. Most importantly, you’ll walk away understanding the incredible power of exercise and diet in keeping a healthy balance.

Your blood sugar level is a vital sign

You might think, “Why should I care so much about my blood sugar level if I’m not diabetic or pre-diabetic?” Well, here’s the thing: experts agree steady blood sugar levels are crucial for everyone, regardless of diagnosis. They play a vital role in our overall health by affecting various bodily functions, like keeping a well-oiled machine running smoothly.

First and foremost, maintaining optimal blood sugar levels ensures a steady supply of glucose to fuel our brain, muscles, and organs. When blood sugar is imbalanced, it can lead to energy crashes, fatigue, and even make everyday activities feel like climbing Mount Everest. You know that dreaded 3 pm slump? Yeah, it’s not just because you didn’t get enough beauty sleep. Wonky blood sugar levels can be the culprit.

Next up, blood sugar levels inform our hunger and satiety signals. When they’re stable, they help regulate our appetite and keep those insatiable cravings at bay. But when our blood sugar goes on a rollercoaster ride with big spikes followed by crashing lows, watch out! Suddenly, those cravings become insatiable, often leading to intense overeating and unwanted weight gain.

Here’s something else to consider: balanced blood sugar levels are vital for a healthy heart, maintaining healthy cholesterol and blood pressure levels. Elevated blood sugar, especially over a long period, can wreak havoc on our blood vessels, sparking inflammation, and paving the way for cardiovascular diseases, including heart disease, stroke, and peripheral vascular disease.

Even our nerves rely on a steady supply of glucose to function. If blood sugar levels are persistently high, it can lead to nerve damage. And that means tingling, numbness, and painful sensations in our limbs.

Factors like stress, dehydration, excessive meals and sugary treats, inactivity, illness, and menstruation can all cause blood glucose to rise while skipping meals, excessive strenuous exercise, or drinking on an empty stomach can cause it to drop.

By maintaining healthy blood sugar levels, we can reduce the risk of developing chronic conditions, boost our energy, manage our weight, and enhance our overall well-being. Regular monitoring and some lifestyle adjustments, like a balanced diet and regular exercise, empower us to take charge and keep our blood sugar levels in check.

The role exercise plays in managing blood sugar

Exercise is like magic when it comes to stabilizing blood sugar levels—it works wonders. No matter what exercise you prefer, it’ll do your blood sugar a favor (research shows active movement can lower blood glucose up to 24 hours or more post-workout). From dancing to lifting weights to Dorian’s signature HIIT classes, regular movement increases your insulin sensitivity. That’s essentially like giving your body’s blood sugar regulator a power boost!

I have to give a special shoutout to strength training exercises–they’re the real MVPs! There’s an abundance of research supporting the benefits of this type of training for those with diabetes, but it’s crucial for everyone. When you strength train, your muscles start using glucose as fuel without waiting for insulin to step in. This natural glucose uptake helps keep your blood sugar levels steady while you’re working out AND after you’re done. Muscles are like little helpers, making sure your blood sugar stays on track even when you’re not exercising.

As with everything, it’s all about finding the right balance–too much of a good thing can be a buzzkill. So when you’re choosing your exercise intensity and duration, make sure you’re not pushing yourself too hard for too long. High-intensity workouts can give blood sugar levels a quick dip, but watch out for the sneaky stress hormones (hey, cortisol) that can trickle in if you stick to it for too long. Cortisol can temporarily cause blood sugar spikes!

As you keep exercising consistently, you’ll notice long-term improvements in your blood sugar control. Intensity and duration matter, so find that sweet spot. If you’ve got a wild workout session ahead, consider adding a healthy snack before and afterward to prevent your blood sugar from taking an unexpected turn.

Nutrition tips to stabilize blood sugar

What we eat can also shake things up in the blood sugar department. First up, carbs are not your enemy! We just need to be smart about them. Focus on the good ones–complex carbohydrates like whole grains, legumes (beans), veggies, and fruits. They take their time to digest, giving us a smooth ride on the blood sugar coaster.

Refined carbs and sugary treats like white bread, sugary drinks, candies, and pastries are the speed demons that cause blood sugar spikes. But that doesn’t mean you can’t have them! Portion sizes and combining those carbs with a protein source can significantly reduce blood sugar spikes.

Let’s also give a shout-out to fiber–aka, blood sugar’s best friend. Fiber slows down glucose absorption, keeping our blood sugar levels stable. Fill up on fiber-rich goodies like black beans, blueberries, whole grain oats, sweet potatoes, or almonds. And remember, if you’re adding more fiber to your diet, take it slow, and stay hydrated to avoid any stomach surprises. It’s common for clients to drastically increase fiber intake without adequate hydration, leading to a few repeated trips to the bathroom.

In general, keep your meals balanced. Combine carbs, protein, and healthy fats in your culinary creations. This dream team slows down carb digestion, saving us from blood sugar spikes. Think tasty lean proteins like poultry, fish, or tofu, healthy fats like avocados and nuts, and loads of veggies to complete the perfect picture on your plate. Research shows that the order you eat your food can make a big difference— potentially curbing blood sugar spikes by as much as 75%. Experts recommend eating veggies first, then proteins and fats, and finally starches, carbs, and sugars.

Regularity is also key to keeping our blood sugar in check. Skipping meals is a huge no-no. If you tend to feel hunger pangs often, go for smaller, more frequent meals or sneak in healthy snacks between your main munchies. Your blood sugar (and likely your mood) will thank you!

And finally, the ultimate secret weapon for blood sugar control: hydration! Quenching our thirst works wonders for our insulin, the hormone that regulates blood sugar. When we’re well-hydrated, insulin works like a pro—and better insulin function means better blood sugar control. Hydration also helps dilute our blood sugar. When we drink enough fluids, especially water, our blood stays at the perfect consistency, avoiding those sugar spikes. Plus, we can’t forget about our kidneys, which filter out waste (including excess glucose) from our blood. To keep them working optimally, we need to stay hydrated.

A friendly reminder: these tips are just guidelines to help you on your way. Your medical history, medications, lifestyle, and workout routines all add a twist to your blood sugar story. So, if you need personalized advice, don’t hesitate to chat with the experts who know you best!

Myth-busting misconceptions

Before we finish up, let’s bust some blood sugar myths and set the record straight.

Myth #1: “Only people with diabetes need to worry about blood sugar levels”

After reading this, you should know the answer is no. While it’s true that those with diabetes have to keep a closer eye on their blood sugar, we all benefit from stable levels. Even if you’re not a diabetic, fluctuations in blood sugar can mess with your energy, mood, and overall health.

Myth #2: “Eating sugar causes diabetes”

Sugar might be sweet, but it’s not the main villain here. Type 1 diabetes is an autoimmune condition, while type 2 diabetes develops over time from a combination of genetics, lifestyle, diet, lack of exercise, and obesity. While sugar overload can lead to excessive weight gain, which is a risk factor for type 2 diabetes, it isn’t the only culprit. Enjoy sugar in moderation, like the smart cookie you are!

Myth #3: “Diabetics should say no to all carbs!”

Here’s some good news: we don’t have to break up with them entirely. Most importantly, diabetics need to manage their carb intake. For all of us, complex carbs are the way to go—think whole grains, fruits, veggies, and legumes. It’s all about portion control for that blood sugar balance.

Myth #4: “Food is the only thing that affects blood sugar”

Our blood sugar can be influenced by more than just what’s on our plate. Physical activity, stress, sickness, meds, and hormones all play a part. It’s like a symphony of factors! Understanding this magical mix helps us master the art of blood sugar control. What you eat is only a part of what helps stabilize your blood sugar.

Remember, maintaining stable blood sugar levels requires a combination of exercise, mindful nutrition, stress management, and hydration. Embrace these tips with enthusiasm and determination, and watch your blood sugar levels find their happy place. Your body will thank you with boundless energy, a clear mind, and a healthier you!

- How to Get Back Into a Workout Routine After Summer (Without Starting Over) strength for real life Your routine didn’t disappear. It simply… Read more: How to Get Back Into a Workout Routine After Summer (Without Starting Over)

- Why Walking Is One of the Most Underrated Workouts You Can Do strength for real life Strength for Real Life starts with… Read more: Why Walking Is One of the Most Underrated Workouts You Can Do

- 5 Signs Your Workouts Are Actually Working (Besides Weight Loss) strength + progress beyond the scale If the scale is… Read more: 5 Signs Your Workouts Are Actually Working (Besides Weight Loss)

Author

[David Pegram](/content/blog/author/david_p/ "David Pegram"/index.html)

[View all posts](/content/blog/author/david_p/ "View all posts"/index.html)Website Email

Like this:

LikeLoading…

2 responses to “Why Your Blood Sugar Level Is Important (And How Exercise + Diet Help)”

lindsaybook

August 8, 2023

Thanks for the good info (and appreciate the CDC and NIH references)!

Loading…

katevlachos621

August 10, 2023

This is so incredibly informative and just what I needed to read. Diabetes is in my family, so I worry for myself. I especially love the Nutrition tips!