Navigating Blood Sugar: Understanding Glucose, Diabetes, & Pre-Diabetes

Blood sugar, or glucose, is a type of sugar found in our blood. It serves as a primary source of energy for our body’s cells, including our brain. Maintaining balanced blood sugar levels is important for overall health.

Pre-diabetes is a condition in which fasting blood sugar levels are higher than normal. These levels are not yet in the diabetic range. It is often a warning sign that diabetes may develop in the future if dietary & lifestyle changes are not made. 

Diabetes is a chronic condition characterized by elevated fasting blood sugar levels. It occurs when our body’s ability to regulate blood sugar is impaired. This leads to high levels of glucose in the bloodstream.

Think of this progression like a stoplight…

• Green Light (Balanced blood sugar). The green light is a symbol of good health. When blood sugar is balanced, there is no cause for concern, just like when a traffic light is green. However, we still want to proceed with safety, like following traffic laws.  
• Yellow Light (Pre-diabetes). This is a warning sign. In this stage, our blood sugar levels are higher than normal but not high enough to be classified as diabetes. It’s a signal that changes need to be made to prevent progression to diabetes, like how a yellow light tells drivers to be prepared to stop.
• Red Light (Diabetes). Just like a red light signals to stop, a diabetes diagnosis requires immediate attention. In this stage, blood sugar levels are consistently too high. Steps are needed to control this condition through dietary & lifestyle changes, supplements or medications like insulin therapy.

The Difference Between Type 1 & Type 2 Diabetes

Type 1 diabetes is an autoimmune condition, generally discovered at an early age, where the body’s immune system attacks and destroys the cells in the pancreas that are responsible for making insulin. Type 1 diabetes often leads to a lifelong dependence on insulin therapy. Type 1 diabetes is reversible in some cases. 

Type 2 diabetes generally develops later in life and typically involves insulin resistance linked to lifestyle factors such as carbohydrate & sugar intake, activity level, and weight gain. Type 2 is sometimes also thought of as an autoimmune disease. It can be managed with diet, exercise, and medications. Insulin is not always necessary.

What Is Insulin Resistance?

Insulin resistance is a condition where our body’s cells don’t respond properly to the hormone insulin. Insulin plays a crucial role in regulating blood sugar levels. When someone has insulin resistance, their cells become less sensitive to insulin’s signals. This makes it harder for glucose (sugar) to enter the cells from the bloodstream. Consequently, the body needs more insulin to maintain normal blood sugar levels. This condition can lead to higher levels of insulin circulating in the bloodstream, which may eventually result in persistently elevated blood sugar levels. Over time, insulin resistance can contribute to the development of type 2 diabetes and other health issues like obesity and heart problems.

Glucose’s Impact on Health Goals

The “safe” range amount of glucose in our bloodstream is very narrow. Falling outside of that range is dangerous, and the body knows it. When we don’t eat the right diet for our body, glucose rises too high and the body panics & releases a lot of insulin. But it often overcompensates in this process, which then causes glucose to dip too low. When that happens, the body panics again & releases hormones that bring glucose back up. It also sends us signals to eat. This is when we feel “hangry”. When we ride this rollercoaster day in and day out, insulin resistance develops.

This rollercoaster is a constant stress on the body. Our body spends the whole day trying to navigate keeping blood sugar stable. Part of what drives this is cortisol – the fight or flight hormone. When glucose drops too low, the body uses cortisol to respond to the stress, and an increase in blood sugar is one of the results. But making use of this fight or flight hormone all day long consumes an enormous amount of vitamin & mineral resources. This leaves us with depleted resources, and possibly sluggish adrenal glands. The consequence is fewer nutrients leftover for other systems, such as the digestive system, the immune system, or the reproductive system. It’s impossible for a body to be in harmony when this is happening, and it’s the scenario that causes us to struggle with things like weight gain, digestive issues, fatigue, weak immune function, and hormone imbalance. 

If you’re dealing with any of those issues and you also have some glucose imbalance, you’ll never be able to hit your health goals unless you get off the blood sugar roller coaster.  

 

10+ Warning Signs of Blood Sugar Imbalance

 

1. Weak, Shaky, or Lightheaded. If experiencing these symptoms due to skipping meals, it might be due to fluctuations in glucose levels.
2. Headaches. Headaches can be a sign of blood sugar imbalance. When our blood sugar levels drop too low, it can affect the brain’s function as it relies on a steady supply of glucose for energy.
3. Nausea. The stomach is impacted when blood sugar levels become too high or too low. High blood sugar can slow down stomach emptying. Low blood sugar can stimulate the release of stress hormones. Both of these factors can trigger nausea.
4. Always Needing A Snack With You. Always having a snack nearby is a subtle sign that our bodies need access to foods that help regulate your blood sugar.
5. Fatigue & Low Energy. One of the earliest signs of blood sugar irregularities is fatigue. Sure we all get tired sometimes but it’s sometimes, not most of the time. Constantly feeling tired, sluggish, or experiencing mid-day energy crashes could be due to fluctuations in blood sugar levels. The body’s cells may not be receiving the energy they need to function optimally.
6. Increased Thirst and Frequent Urination. Excessive thirst and frequent visits to the bathroom to pee are common indicators of elevated blood sugar. When blood sugar is too high, our kidneys attempt to eliminate the excess glucose by flushing it out through urine. This can leave us feeling dehydrated and constantly thirsty.
7. Hunger & Food Cravings. Unexplained hunger or intense food cravings, especially for sugary or carb-y foods (Candy! Pasta! Cookies!), can be a sign of blood sugar imbalances. When the body struggles to regulate blood sugar, it may need more food to stabilize levels.
8. Mood Swings & Irritability. Is every day an emotional rollercoaster? Blood sugar fluctuations can have a direct impact on mood. High blood sugar levels may lead to irritability and mood swings. Low blood sugar (hypoglycemia) can cause anxiety, confusion, and even moodiness.
9. Blurred Vision. It might not be dirty glasses… Elevated blood sugar can affect the lenses in our eyes, leading to blurred vision. If you notice changes in eyesight, it’s time to have blood sugar levels checked.
10. Slow Wound Healing. Minor cuts and wounds that take longer than usual to heal could be a result of poor blood sugar control. High blood sugar can impair circulation and the body’s ability to repair damaged tissues.
11. Numbness & Tingling. Prolonged high blood sugar levels can damage nerves. This leads to sensations of numbness, tingling, or even pain, typically in the hands and feet.
12. Unexplained Weight Changes. Most of us would love to shed excess pounds, but fluctuations in weight, especially unexplained weight loss or weight gain, can be a sign of uncontrolled blood sugar or diabetes. 
13. Increased Infections. High blood sugar weakens the immune system, making the body more susceptible to infections. Frequent infections, such as UTIs or skin infections, may be due to blood sugar imbalance.
14. Night Waking. Waking during the night, especially during the timeframe of 2am-3am, can often be due to a drop in blood sugar. 

 

Causes of Blood Sugar Imbalances

 

Insulin resistance and blood sugar imbalance can happen for a variety of reasons. Here are some of the most common causes:

• Diet. Eating too many sugary or high-carb foods can cause blood sugar spikes. On the other hand, skipping meals or not eating enough can lead to low blood sugar. Oversized portions can also raise blood sugar, as well as too much protein. There is no one-size-fits-all when it comes to diet. 
• Weight Gain. Excess body weight, particularly when fat accumulates around the abdomen. Unhealthy diets high in processed foods, sugar, and processed fats. 
• Lifestyle. Lack of physical activity and sitting for long periods of time can affect how the body uses glucose. This leads to imbalances.
• Stress. When stressed, the body may release more of the stress hormone cortisol, which can affect blood sugar levels.
• Medications. Certain medications, like some used to treat high blood pressure, may influence blood sugar.
• Medical Conditions. Conditions like diabetes, PCOS, fatty liver, chronic stress, sleep apnea, and hormone imbalances can impact blood sugar regulation. 
• Genetics. Family genetics can predispose individuals to having blood sugar imbalances.
• Infections. Illnesses can temporarily affect blood sugar levels.
• Poor Sleep. Not getting enough sleep can interfere with the body’s ability to regulate blood sugar.
• Age. The body often becomes less responsive to insulin as we age, which causes our system to be less tolerant of dietary sugars and carbohydrates

 

Long Term Implications

 

Long-term blood sugar imbalance can have significant consequences on the body.

• Heart. When blood sugar levels remain too high, it can harm blood vessels and increase the risk of heart disease and stroke. 
• Nerves. Nerves can suffer damage, leading to conditions that can cause pain and numbness, particularly in the hands and feet. 
• Kidneys. Kidneys may be strained by the need to filter excess sugar from the blood, leading to kidney disease. 
• Eyes. High blood sugar can also affect the eyes, damaging the small blood vessels and raising the risk of vision problems and even blindness. 
• Gut. The digestive system may also be impacted with conditions like gastroparesis, which affects how the stomach empties. 
• Mental Health. Mental health can be affected, leading to conditions like depression or dementia.
• Weight. Weight management can become more challenging. It can become more difficult to lose weight, or to keep weight on.

Managing blood sugar through a functional approach, which includes a balanced diet, regular exercise, and stress management, is essential to prevent these long-term complications and support overall health and well-being.

Holistic Health Approaches to Blood Sugar Management

Functional wellness focuses on identifying and addressing the underlying factors that contribute to imbalanced blood sugar levels. Here’s how we approach it:

• Personalized Assessments. We consider your unique health history & current status, like genetics, diet, and  lifestyle factors. We use this to create a tailored plan to support your blood sugar balance.
• Bloodwork. Lab testing to assess glucose, HbA1C, and insulin levels can be incredibly insightful. At-home testing to assess glucose spikes after a meal is also a valuable tool. 
• Nutrition. A necessary aspect of blood sugar management is diet. We work with you to develop a personalized dietary plan. This plan emphasizes whole foods, balanced macronutrients, and foods that serve your body, while avoiding naked carbs and ultra processed foods that spike your blood sugar.
• Physical Activity. Regular physical activity helps improve insulin sensitivity and regulate blood sugar levels. We guide you on incorporating appropriate exercise into your daily routine. Did you know that moving within 45 minutes of eating a meal can dramatically decrease a glucose spike?
• Stress Management. Stress of all kinds…emotional, biochemical, or structural, can significantly impact blood sugar levels. We know stress is a part of life, but building a tool kit to reduce stress can sometimes be a big missing piece of the puzzle.
• Supplements and Herbs. In some cases, natural supplements and herbs may be recommended to support blood sugar regulation. You can also drink a tablespoon of vinegar mixed with a glass of water before a meal to reduce a glucose spike by up to 30%. Here’s another glucose hack: Eat only whole fruits (not just the juices!) when eating fruit. 
• Work with a Practitioner. Seeking guidance from a professional for the right things to do to help your body is essential. Holistic practitioners create plans unique to your specific biochemistry. DIY-ing it and using a trial and error approach can slow down your path to healing. Working with a holistic practitioner is like a fast forward button – they help you find the root causes of your problems and work from there.

Our Clinical Director’s Story

We can get away with eating just about anything we want when we’re young. Everything still just works… our bodies are able to clean up whatever internal mess we make with junk foods and other poor self-care like staying up too late, burning the candle at both ends, not drinking enough water, etc. My blood sugar was all out of whack by the time I was in my early 20s. If I waited too long to eat, I was in big trouble… weak, shaky, sick to my stomach, and sometimes severe headache and or puking. The combo of an insatiable sweet tooth, the low-fat/no-fat trend of the 1990s & 2000s, and a general dislike for meats & vegetables meant that I consumed carbs almost exclusively. This went on for years before I understood what was going on. When I first spoke with my primary care physician about my experience & asked about the possibility of being diabetic, sadly, I was blown off and left in tears. I was told that it was impossible for someone my age to have blood sugar imbalance like that. Little did I know that I was correct, and worse, my challenges with managing my metabolism and glucose had started many years earlier and had become a big problem already. At the time, I just knew that I needed to keep emergency snacks on me at all times in order to avoid those symptoms. If you’ve ever found yourself hangry or saying, “No you don’t understand, I need to eat NOW,” you likely have challenges with glucose balance. For me, it was another decade before I came to realize what was really going on… and another 5 years after that before I really learned how to control & restore glucose balance.

Justine, Ann Arbor Holistic Health Clinical Director

 

Learning how to listen to the body’s cues is essential when it comes to blood sugar balance. Recognizing the signs and feelings associated with blood sugar levels can help us take timely action to manage our health. If you suspect that you may have blood sugar imbalances or have been diagnosed with pre-diabetes or diabetes, seeking guidance from a functional wellness practitioner can be a valuable step toward understanding and addressing the root causes of your concerns. Remember, with the right knowledge and proactive steps, you can take control of your blood sugar and enjoy a healthier, more vibrant life. 

Contact us today for a free 1-on-1 consult to get control of your blood sugar.