Do you feel constantly tired or lack restful sleep? Are you struggling to lose weight? The answer may be in your blood.

 

Blood glucose refers to the amount of sugar present in the blood at a given time. Glucose is the body's primary source of energy and is obtained from the foods we eat, especially carbohydrates.

 

Inadequate blood sugar levels may indicate diabetes.

Type 2 diabetes is often described as a disease of "overeating." People consume more caloric energy than their bodies can use, so their cells try to cope with this excess and frequency of supply. Insulin, on the other hand, is the hormone activated every time you eat and helps move sugar from the bloodstream into cells for use or storage.

 

This sugar is primarily glucose. In the early stages of type 2 diabetes, cells become resistant to insulin's signal, making them slow to remove excess sugar from the circulation.

 

Type 2 diabetes is a common condition that usually develops in adults, not only due to factors such as obesity, but also due to lack of exercise and unhealthy eating. One of the consequences of overeating is that your mitochondria (the factory where your body produces energy) become less efficient.

 

The decrease in the mitochondria's capacity to produce energy leads to the accumulation of harmful byproducts and ultimately, sometimes irreparable cellular damage such as heart problems, kidney damage, vision problems and neuropathies, as explained in an article by Dr. Joseph Mercola, who also emphasizes reductive stress as the true cause of damage caused by chronically high blood sugar levels and not so much oxidative stress , as we have been assuming in recent years.

 

Monitoring your blood sugar levels allows you to detect imbalances and prevent them early. When you notice that you may have high or low blood sugar levels and learn how to control them, you are using a key tool in the prevention and management of diabetes, the complications of which are markers of accelerated aging.

 

The possible consequences of not monitoring blood sugar

 

Both hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) can occur due to unbalanced glucose levels caused by insufficient or ineffective insulin or poor glucose uptake by cells.

 

Hyperglycemia is a medical term that refers to abnormally high levels of glucose (sugar) in the blood. This occurs primarily in people with diabetes, but can also occur in other health conditions.

 

The most common causes would be

- Excessive consumption of carbohydrates without proper administration of insulin or medication.

- Lack of physical activity.

- Stress or illness.

- Insufficient or incorrect administration of diabetes medications.

- Dehydration.

 

Hyperglycemia should not be ignored, as if left untreated, it can lead to diabetes, primarily type 2, which can worsen and cause diabetic neuropathy (nerve damage that can lead to problems in the extremities, especially the feet); kidney damage; diabetic retinopathy (causing serious vision problems or even blindness); cardiovascular disease; and diabetic ketoacidosis, a transition to a serious complication caused by the accumulation of ketone bodies in the body at high levels.

 

Hypoglycemia , as its name suggests, refers to abnormally low levels of glucose (sugar) in the blood. This can result in a range of symptoms and complications and is particularly common in people with diabetes who take insulin or certain oral medications.

 

Among the most common causes are taking high doses of insulin or diabetes medications without adjusting food intake; fasting for too long or not eating enough; and strenuous physical activity without properly adjusting carbohydrate intake.

Sometimes, alcohol consumption can interfere with the liver's ability to produce glucose.

 

In my personal case, I recently did a 10-day test with a glucometer and discovered I was experiencing nocturnal hypoglycemia due to some intense workouts I was doing, which was disrupting my sleep quality. This is one of the reasons I find using a glucometer so helpful and why it's not easy to detect early symptoms of hypoglycemia.

 

Other symptoms may include sweating, tremors, hunger, dizziness, and palpitations.

Neurological symptoms such as confusion, difficulty concentrating, drowsiness, and changes in behavior.

In more severe cases, severe hypoglycemia can lead to fainting or seizures, which requires urgent medical attention.

  

Factors that can cause abnormal changes in blood sugar

 

Fluctuations in blood levels occur when glucose levels rise or fall outside their normal range.  These fluctuations are common in people with diabetes, but can also occur in people without this condition due to several factors:

 

People with diabetes are at increased risk due to inadequate insulin regulation.

Inconsistent carbohydrate consumption, skipping meals, or eating foods high in sugar can cause fluctuations.

Exercise is key because it helps regulate blood sugar, while lack of activity can contribute to poor control.

Emotional or physical stress can increase blood glucose levels by affecting hormones.

Diseases or infections can impact glucose control due to the metabolic changes they induce.

Alcohol can cause an initial drop in blood sugar levels, followed by a rise.

Finally, some medications can affect blood glucose levels.

  

Smart strategies to maintain healthy blood sugar levels

 

A Mayo Clinic article provides detailed information on lifestyle and daily routine considerations to keep your blood sugar under control, especially if you suspect you may be experiencing blood sugar imbalances.

 

For my part, I share with you some strategies that have worked for me:

 

- At the nutritional level, the macronutrient approach works very well.  If you watched my video where I teach you the different approaches, if you need to lower your blood sugar and if your diet has stagnated, you can opt for the ketogenic or lower-carb approach for a few weeks.

- Regular physical activity has countless benefits, but remember that very intense workouts can lead to hypoglycemia, as happened to me.  Training 3-5 times a week, I recommend cycles, but also interval training, which, although demanding, does not keep you constantly at the limit.

- Stress management strategies. Breathing exercises and cold exposure are my favorites, but meditation, or other simpler practices like going for a walk, help you find balance.

- Importance of monitoring such as using glucometers and learning from the signals your body shows.

 

Additional information and practical tips

 

- Learn to interpret food product labels.  In my videos on macronutrient distribution, I explain how to understand the information on the label in detail, especially regarding total carbohydrates, fiber, and net carbohydrates.

 

- Maintain a regular meal schedule.  Even if you practice intermittent fasting, maintain your schedule so your body can adapt and prevent blood sugar disorders.  Especially if you are going through menopause, since stressful situations can generate spikes in the hormone cortisol, which in turn impacts blood glucose.

 

- Prefer sugar-free drinks.  If you use sweeteners, try to use stevia, allulose and/or monkfruit as much as possible.

 

- Respect the proper order of food intake.   Some nutrition experts reinforce the idea that vegetables and fiber should be consumed first, leaving protein for last, arguing that this process will more quickly activate the hormone GLP-1 and other hormones that signal the body that it feels satisfied.

However, when you start your meal with protein, this nutrient goes directly to repair tissue and simultaneously stimulates the production of hormones that signal that your body is satisfied.

 

- Compose your meals appropriately (Macros).  As I've mentioned in my videos on macronutrients, it's crucial to include foods from each macronutrient, namely: proteins, carbohydrates, and healthy fats in the right proportions for your health status and daily physical activity level.  Here's the link to help you learn more about the right ratios for your individual needs. ( MACROS )

 

- Integrate foods with fiber.  Fiber is generally included in the carbohydrate group and refers primarily to all vegetables, fruits, legumes, nuts, and seeds, as well as products prepared from them.  However, there is a difference because fiber does not impact glucose like a fruit or juice would, for example.  In many cases, when a food is high in fiber, it means that the sugar level will rise slowly, giving you more time to use it without negative effects on your body.

 

- If you are going to consume sugar, do it immediately after eating.  After a meal, the digestion of other foods (especially proteins and fats) slows the absorption of sugar, helping to avoid rapid, high blood glucose spikes. Consuming sugar between meals can lead to more pronounced spikes due to the lack of other nutrients that modulate its absorption. ( study ) ( article )

 

Eating sweets after a meal may better take advantage of postprandial hormonal states (such as insulin activity), while eating them between meals may alter hormonal signals such as ghrelin and leptin, increasing the risk of metabolic imbalance. ( article )

 

- Space out your meals. Spacing out meals allows the body to process carbohydrates evenly, avoiding overloading the system with large amounts of glucose at once. This facilitates more stable control of blood sugar levels.

 

Properly spacing meals prevents the body from entering a prolonged state of fasting, which can cause a compensatory increase in blood glucose due to the liver's release of glycogen. ( article )

 

 

In conclusion, regular monitoring of blood sugar levels is essential not only for those living with diabetes, but also for everyone seeking to maintain a healthy lifestyle. Fluctuations in glucose can have significant impacts on our health, and by paying attention to risk factors such as diet, exercise, stress, and others, we can take active control of our well-being.

 

It's time to work together as a community committed to health and well-being. I encourage you to turn this information into action by integrating monitoring and maintaining a balanced lifestyle into your daily routine. Share it with friends, family, and loved ones; never underestimate the power of ongoing education and mutual support in building healthy habits.

 

Together, we can create an environment where health is a priority, fostering not only understanding but also habits that prevent and manage problems stemming from inadequate blood sugar levels. Share this message, motivate others to join us in this mission, and let's take concrete steps toward a healthier future for all.