4 Digestion Hacks to Control Blood Sugar and Sleep Better

Many of us have heard of high blood sugar. We know it’s linked to diabetes, one of the most prevalent diseases in this country.

However, must of us are unaware of the blood sugar rollercoaster, and how stabilizing our blood sugar improves our sleep.

It’s time to tame the “Blood Sugar Rollercoaster”. Here’s one surefire way to know if this might be something affecting you (this is no substitution for getting your blood work if you’re worried):

Do you wake up in the wee hours, feeling uncomfortable?

In most cases, waking at 3 am is not a true sleep problem, it’s a blood sugar problem.

Also, if you are carrying around stubborn belly fat that you can’t seem to get rid of, have frequent cravings for sugar or starchy foods (especially before bedtime), and often wake in the middle of the night, you most likely have a blood sugar issue.

Bedtime Snack Attack

So what happens when you have a nice yummy piece of chocolate (or glass of wine or bowl of popcorn) before bed?

Your blood sugar elevates and so does insulin to manage the blood sugar increase. Insulin works to move the sugar out of your blood and into your cells. Your blood sugar drops. This may sound like a good thing, but it’s not!

Your blood sugar crash signals a stress signal in your body that you might be in trouble. Adrenaline is a quick-moving hormone and the only one available to save your body from danger FAST. And crashing blood sugar is very dangerous. So, adrenaline surges into your body and you find yourself wide awake, often sweaty and agitated. It’s the attack of your late-night snack!

The solution involves daily management of your blood sugar. It is important to realize that your body does not control your blood sugar levels, you do.

Digestion Hack: Eat Fat First

Did you know eating fat is important for digestion? It’s true! And it’s all about the timing. Consuming healthy fats at the beginning of a meal coats your stomach and slows down your body’s absorption of glucose.

Dr. Rebecka Hoppins, a Naturopathic Physician at Seattle Naturopathic Clinic, and frequent guest speaker at Head 2 Toe, has laid out simple guidelines to help patients stabilize their blood sugar.

  1. Fat first. That’s right! Get up in the morning and before anything else goes into your body (with the exception of thyroid medication), have a serving of healthy fat. Examples include fish oil, avocado, or nut butter (rather than whole nuts).
  2. Have fat and protein with every meal. No carbs alone. And try to limit carbs to 3-4 hours after you have exercised.
  3. If you are going to have alcohol, eat fat first. Now, this is a lovely recommendation! The French have it right. Have some delicious hummus, brie or guacamole before anything alcoholic. (Remember, alcohol is sugar.)
  4. Have some fat and protein before bed. We know not to eat late. But we also get hungry. Changing what you eat at night and adding a little fat and protein before bed can make all the difference.

That seems easily digestible, doesn’t it? Now keep in mind, you will not lose weight doing this, but you will stabilize your blood sugar. We hope you enjoy a good night’s sleep!

Helping You Sleep Easy

Are you having trouble sustaining energy during the day? Are aches and pains are keeping you up at night? We are here to help you out.

The goal of Head 2 Toe Spine and Sports Therapy is simple: to get you feeling great again and moving like you were meant to.

Our staff will take a look at how you are currently moving, treat the root cause of your pain, and teach you how to move better. You can relax knowing we are on your side to support your journey.

Call us at (425) 776-2936 or visit our New Patients page to learn more.

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