Balance Your Blood Sugar To Manage PCOS

Have you worked on your PCOS symptoms and almost given up because nothing seems to work? Does increasing weight, chronic fatigue, constant headache, irregular periods, sleep issues, and body pain bother you? It’s time to master the art of balancing blood glucose levels girl! 

You may have come across terms like insulin resistance or high blood glucose while trying to manage your PCOS. So why do you need to balance your blood glucose levels? 

Imagine a base of a building, it’s the core foundation to build the entire building. If the foundation is strong, the building will stay strong, and firm for years - it’s exactly how insulin & hormones are connected, it is a very integrated system that keeps in check the function of other hormones like progesterone, estrogen, DHEA, thyroid hormones, and melatonin.

WHAT IS THE ROLE OF INSULIN?

Insulin is a hormone that helps regulate blood sugar levels by signaling to cells to absorb glucose from the bloodstream. In women with PCOS, the cells may not respond to insulin as effectively as they should, leading to high blood glucose levels (known as hyperglycemia).

One of the hallmarks of PCOS is insulin resistance, which can lead to high levels of glucose in the blood. Over time, if high blood glucose levels are not managed properly, this can lead to a number of complications, such as type 2 diabetes, cardiovascular disease, and other health issues.

Research has stated that the best diet for women with PCOS is one that helps them keep their glucose levels steady and increases insulin sensitivity. Increasing insulin sensitivity could also improve energy levels, reduce brain fog, and irritability plus manage symptoms of PCOS such as fatigue, cravings, acanthosis nigricans, sleep issues and more. Balancing blood glucose levels can be life-changing as it can improve your PCOS symptoms, work for weight management, improve fertility issues, and improve the quality of your life. 

THERE ARE SEVERAL STRATEGIES THAT CAN HELP MANAGE BLOOD GLUCOSE LEVELS:

• Make sure you include protein, complex carbs, healthy fats and fiber in each meal you consume. Include plenty of fiber-rich foods, such as fruits, vegetables, and whole grains, and lean protein sources like chicken, fish, and tofu in your diet. This can help you feel fuller for longer and reduce cravings.

• Always start with the most fiber-rich food on your plate and then follow it with a protein and finally move on to your carb. Eating veggies first and carbs last greatly slows down the speed at which glucose makes it to the bloodstream, thereby flattening the glucose spike associated with that meal. This way you can reduce the after-effect sluggish feeling after a meal which is due to high blood glucose.

• Avoid skipping meals: Skipping meals can lead to drops in blood sugar levels, which can trigger cravings and even spikes in cortisol (our main stress hormone). Eat regular, balanced meals and snacks throughout the day.

• Choose healthy snacks: If you do need a snack, opt for healthy choices like a grass-fed beef stick, apples and almond butter, fruit topped with seeds, full fat coconut milk, or a small handful of roasted nuts.

• Move! Move! Move! Yes, girl movements are key to balancing your blood glucose. Walk 10-15 minutes after every meal. Aka - “The PCOS Doc Walk” (p.s. Tag me in this so I can share your success!)

• Manage stress: Stress can trigger the release of cortisol, a hormone produced by the adrenal glands that play a role in the body's stress response. Cortisol helps the body to mobilize energy and respond to stress, but chronic stress can lead to persistently high levels of cortisol, which can increase blood glucose levels.

• Eat in a calm environment – sit down and chew your food well (25-30 times PER BITE). Practice stress-management techniques such as meditation, restorative yoga, or deep breathing exercises to help reduce stress levels. Introducing calming essential oils can be a great way to relax and unwind.

• Get enough sleep: Sleep deprivation can wreck havoc on the production of the feel-good hormone - serotonin. No wonder why battling with PCOS symptoms plus less sleep leads to more irritability and mood swings. Aim for 8-9 hours of sleep each night to help regulate your appetite and reduce cravings. With a good sleep routine, you can prevent blood glucose crashes later in the day 

• Consider Supplements: Supplements like Berberine (found in Glucose Support), Inositol, and Magnesium can work to balance hormones as well as blood glucose level-led cravings in women with PCOS. For a total blood sugar reset, check out the Blood Sugar Support Bundle which targets inflammation, liver health, insulin receptor sensitivity and energy levels!

  Make sure to always consult with your health expert to determine which supplement is right for you.

JOIN THE PCOS COLLECTIVE - SELF STUDY COURSE!

Balancing your blood sugar is a foundational pivotal step to balancing hormones. To learn more about PCOS diagnosis and symptoms, join The PCOS Collective self-study course that gives you access to the tools you need to take charge of your PCOS, understand the role of stress, sleep, food, movement, and more, and become the expert of your health! The 8-week self-guided course experience gives you clarity around your diagnosis and the confidence to overcome it with a step-by-step, customizable roadmap. 

You don’t have to suffer from PCOS forever, and you don’t have to go through your healing journey alone. Join the PCOS Collective today and get instant access to the course materials, private Facebook group, meal plans, and more!

You don’t have to suffer from PCOS forever, and you don’t have to go through your healing journey alone.