Why Blood Sugar Balance is Important for Your Hormones

Our hormones are the conductors of our body, dictating a wide range of physiological processes. From regulating metabolism and mood to controlling growth and reproduction, hormones play a pivotal role in maintaining overall health. But did you know that one of the key players in hormonal balance is blood sugar? In this blog post, I’ll explain the connection between blood sugar balance and hormonal harmony and why it’s essential for your well-being.

Blood Sugar Basics

Before we get into the connection, let’s take a moment to grasp the fundamentals of blood sugar. It’s like the body’s fuel gauge, and it primarily relies on glucose, which comes from the carbohydrates we eat. When you eat that delicious bowl of pasta, your body breaks it down into glucose, which gets released into your bloodstream. The pancreas then sends insulin to usher this glucose into cells for energy or storage. As a type one diabetic, my pancreas no longer sends insulin, so I have to give myself insulin through shots. The goal of this is to keep blood sugar levels in a tight, healthy range. You can read more about blood sugar in my blog post here.

Hormonal Harmony

Maintaining the right balance in your blood sugar levels isn’t just about warding off a sugar rush or crash; it’s about preserving hormonal harmony. Here’s why it’s such a big deal:

1. Insulin and Leptin Resistance: Consistently elevated blood sugar levels can lead to insulin resistance, a condition where cells don’t respond well to insulin. This not only disrupts glucose uptake but also causes imbalances in other hormones. Insulin resistance is often accompanied by leptin resistance, another hormone responsible for appetite regulation. As a result, you may experience increased cravings, weight gain, and a heightened risk of diabetes.
2. Cortisol: Cortisol, the body’s primary stress hormone, is intricately linked to blood sugar regulation. When blood sugar levels drop too low (hypoglycemia), the body releases cortisol to increase glucose availability. However, chronic stress and blood sugar instability can lead to excess cortisol production, contributing to hormonal imbalances, fatigue, and a weakened immune system.
3. Sex Hormones: Blood sugar levels can affect the delicate balance of sex hormones like estrogen and testosterone. High blood sugar may lead to elevated insulin, which can stimulate the ovaries to produce more estrogen. This isn’t ideal because we are already overloaded with excess estrogen in our lifestyles from toxins in our households to skincare products we use. This can disrupt the menstrual cycle in women and contribute to conditions like polycystic ovary syndrome (PCOS). In men, high blood sugar can reduce testosterone levels, affecting fertility and libido.
4. Thyroid Hormones: The thyroid gland plays a crucial role in regulating metabolism. Fluctuations in blood sugar can impair thyroid function, leading to symptoms such as fatigue, weight gain, and mood disturbances.
5. Inflammation: Blood sugar spikes can promote inflammation in the body, which can disrupt the balance of many hormones. Inflammatory signals can interfere with the production and sensitivity of hormones, compounding hormonal imbalances and exacerbating symptoms. This is something that I am actively working on with my functional medicine doctor because my inflammation markers are on the high side. This is primarily because of blood sugar spikes I experience.

The Recipe for Hormonal Harmony

So, how do you keep your hormones in order? Here’s the fun part:

1. Eat a Balanced Diet: Fill your plate with whole foods like veggies, lean proteins, and healthy fats. I find I’m the most satisfied after a meal that has a good balance of protein, fats, and carbs. The sugary, processed stuff does’t have to go away, but save it for an occasional appearance.
2. Portion Control: Have smaller, more frequent meals. This gives your body just the right amount of snacks to keep your hormones happy. This is something that I incorporated more when I first got diagnosed with T1D because I found it helped balance my blood sugar levels. I like to make sure I’m eating every 3 hours or so (even if it’s just a handful of nuts) to make sure I don’t get too hungry. Not eating between meals pretty much always leads to me eating more at my next meal, which I want to try and avoid.
3. Get Moving: Exercise improves insulin sensitivity, making sure glucose is absorbed in your body. It’s important to incorporate strength training into your workout routine because it makes your muscles stronger and more efficient at using glucose. Going for a brisk 15 minute walk will almost always bring my blood sugar down. Pro tip: try and go for a walk after a carb heavy meal.
4. Stress-Reducing Acts: Try meditation, yoga, or some good old deep breathing exercises to keep cortisol from stealing the spotlight.
5. Snooze Time: Sleep is your body’s recovery period. A good night’s sleep can help maintain stable blood sugar levels. One of the reasons I love my Oura Ring so much is because I use it to see the correlation between my sleep and my blood sugars. These are the things I geek out over 😂
6. Monitor and Adjust: If you’re ever worried about your blood sugar levels and hormones, or just curious, don’t hesitate to chat with a healthcare professional. You can ask them to check your hormone levels as well as your A1C, insulin levels, and fasting glucose in your next blood draw. Do not be afraid to ask your doctor questions and advocate for yourself!!

Balancing hormones is a complex task, and it begins with maintaining stable blood sugar levels. A healthy diet, regular exercise, stress management, and adequate sleep all play critical roles in achieving this balance. By paying attention to your blood sugar, you can create a solid foundation for hormonal harmony, contributing to your overall well-being and long-term health. Remember, the road to hormonal health begins with paying closer attention to your blood sugar levels.

Always sending you love & light 💕

xoxo

Gab