A woman’s guide to blood sugar balancing in 10 simple steps.

Many of us have heard the term ‘blood sugar balancing’ by now. It is a cornerstone of health. Fluctuations in blood sugar (‘blood glucose’) can lead to a cascade of health issues and hormonal symptoms including weight gain, energy dips, mood swings, dizziness, cravings, acne, premature ageing, diabetes and other inflammatory conditions.

In this 10-step guide we will explore the foundations of blood sugar management, to free you from the hormonal rollercoaster for good.

Step 1: Understand the biology:

It’s helpful to understand how sugar is regulated by the body. When we eat, our digestive system breaks carbohydrates down into glucose molecules. This glucose then enters the bloodstream. Insulin (a hormone produced in the pancreas) helps your cells to absorb this glucose, so that it can be used for energy production.

Maintaining stable blood sugar ensures stable energy levels and a reduction in symptoms. In particular for women, elevated blood sugar and insulin can disrupt the levels of our hormones including oestrogen, progesterone and testosterone. When you begin to implement the steps in this guide, you will notice improved energy, reduced cravings, improved satiety, mood and even sleep quality.

Step 2: Balance your macronutrients:

A balanced diet should include good quality fats, proteins, plenty of fibre and some complex carbohydrates. Including fats and proteins within a meal helps to reduce the overall glucose spike of the meal. They also help to sustain energy and promote satiety. Here are some healthy examples of macronutrients:

Proteins: Legumes, pulses, tofu, tempeh, nuts, seeds, eggs, dairy, meat, fish, shellfish.

Fats: Olive oil, olives, coconut oil, eggs, oily fish, nuts, seeds, avocados, organic butter.

Complex carbohydrates: Legumes, pulses, quinoa, nuts, seeds, root vegetables, wholegrains (Spelt, buckwheat, millet, rye, barley, oats, wholegrain rice, wholegrain wheat, wholegrain noodles).

A helpful rule for a balanced plate:

1/4 for good quality proteins.

1/4 for leafy greens and salads.

1/4 for other veg of your choice.

1/4 for root veg & wholegrains.

+ a thumb-sized portion of healthy fats per plate.

Step 3: Prioritise fibre:

Fibre keeps blood glucose steady by slowing glucose absorption in the digestive tract. Ample fibre should be included in your diet through at least 7 portions of veg a day and 1 portion of whole fruit. Wholegrains, legumes & pulses can also contribute to daily fibre intake.

Gut microbiome imbalances can contribute to insulin resistance and inflammation. As fibre is also essential for feeding the beneficial bacteria in your gut, support your microbiome and healthy insulin production by increasing fibre intake.

Step 4: Regular meal times:

Establishing a consistent eating schedule is important for blood sugar balance. 3 balanced meals at regular intervals throughout the day provides a steady supply of energy and stabilises blood sugar levels.

Giving a break of at least 3-4 hours between meals, without snacking, allows your gut to completely digest the previous meal and replenish digestive juices, ready for the next meal.

If you require more energy and need a snack, I recommend a balanced snack including fibre, proteins and/or healthy fats. This could include:

-A hummus dip with crudités such as carrot sticks.

-A bowl of soup of broth.

-A boiled egg and 1/4 avocado.

-A handful of un-salted nuts, seeds or spoon of nut butter alongside a piece of whole fruit (Low-sugar fruits include berries, apples and pears).

-1/2 cup of full-fat, un-sweetened yoghurt, topped with berries, nuts & seeds.

Step 5: A 12 hour eating window:

Allowing at least 12 hours between your dinner and your breakfast can be an effective strategy for blood sugar and blood lipid regulation. Your body ‘re-sets’ overnight and you will more efficiently metabolise your meals during the day.

This 12-hour fasting window can be extended during your follicular phase (the phase of your menstrual cycle between your bleed and ovulation) to 16 hours, sometimes more. This will depend on many factors so it is advised to speak to a nutritional therapist of other health practitioner before trialling longer periods of fasting. During your luteal phase (from ovulation to your bleed), do not fast for longer that 13 hours, as this can cause the body stress, preventing adequate hormone (in particular, Progesterone) production.

Step 6: Exercise for insulin sensitivity:

A powerful tool for improving insulin sensitivity and managing blood sugar levels is physical activity. This means the body becomes more efficient at using insulin to usher glucose into cells (a crucial factor in maintaining stable blood sugar levels), lowering the risk of insulin resistance.

Physical activity prompts your muscles to utilise glucose for energy, providing an immediate reduction in blood sugar levels during exercise and more effective blood glucose management in the post-exercise period too. Exercise facilitates the storage of glucose (in the form of glycogen) within muscles. This glycogen reserve is a readily available energy source.

I recommend a combination of aerobic exercise and strength training. A diversity of aerobic exercise such as swimming, cycling and jogging, for at least 150 minutes per week helps to support insulin sensitivity and cardiovascular health, amongst many other benefits. Even moderate activities such as brisk walking create a significant benefit. Resistance strength training also enhances muscle mass which contributes to improved glucose metabolism.

Studies also show that gentle movement (such as a short walk) directly after a meal can significantly improve the glucose spike of the meal. So get up & moving if you can.

Step 7: Hydrate:

Adequate hydration is often overlooked in blood sugar management. Water is essential for various metabolic processes, including the breakdown of carbohydrates. Around 2-3 litres a day is required. This may increase depending on physical activity, climate and other factors. Liquid hydration can be in the form of water, herbal teas and broths. 

Step 8: Emphasise unprocessed foods:

Our blood sugar levels are influenced significantly by the quality of the food & drinks that we consume. The high sugar, salt and additive content of processed foods, along with reduced fibre content, can lead to large blood sugar spikes. Whole, unprocessed foods (including vegetables, whole fruits, nuts & seeds) provide a gradual release of glucose into the bloodstream, preventing sharp spikes and crashes.

It is important to note that many of the hidden sugars we consume are in drinks as well as packaged foods. Surprising for some, hidden sugars are commonly found in these store-bought items: yoghurts, breakfast cereals, salad dressings, iced teas, energy drinks, pasta sauces, tinned fruits, condiments, and coffee drinks to name a few. Check the label and if sugar is in the first 5 ingredients listed then it may be better to avoid the product altogether.

Step 9: Know when to consume sugars:

Let’s be honest, in the real world you are never too far away from a sugary snack. We humans also love to celebrate milestones with cake and other sweet traditions. When consuming occasional refined carbohydrates and sugars, eat them as a ‘dessert’, directly after a savoury meal. This could include literal puddings, or even choosing to eat your side portion of bread last, to mop up the juices on your plate (In Italy, this is referred to as ‘Scarpetta’).

This way, the proteins, fats and fibre from the savoury meal will reduce the glucose spike of the carbohydrates. This strategy is referred to as nutrient sequencing and can significantly reduce the blood glucose outcome of a meal.

Step 10: Manage stress:

Stress can elevate blood sugar levels through the release of stress hormones. When the body perceives stress, it activates the ‘fight or flight’ response, leading to the release of stress hormones such as cortisol and adrenaline. These hormones prompt the liver to release glucose into the bloodstream, providing a quick spurt of energy to help you cope with the perceived threat.

While acute stress responses are a natural part of life, persistent ‘chronic’ stress can have more profound effects on blood sugar. Chronic stress can be a contributor to insulin resistance (a condition where cells become less responsive to the effects of insulin).

Chronic stress has also been linked to an increase in abdominal ‘belly’ fat. If you have gained unexplained weight around the middle, then stress might be an underlying cause.

Stress can often trigger emotional eating, overeating and cravings for high-sugar foods, causing rapid blood sugar spikes. Incorporating stress-management techniques such as deep breathing, meditation, mindfulness practices and gentle yoga into each day is an effective ways to reduce stress and regulate blood sugar. Unwinding in the bath with a good book when you can will also work wonders.

It is important to note that the relationship between stress and blood sugar is complex and can differ from person to person.

My name is Christabel Courtauld

I am a nutritional therapist & health coach, specialising in female hormonal health and menstrual cycle health.

I see female clients every day who are struggling with symptoms of blood sugar and hormonal imbalance. Some clients are learning from scratch, whilst others have foundational knowledge on how to support their health, but are still getting stuck. Lots of us know what to do, but struggle to implement positive changes into our busy lives…

This is where 1:1 work can be so powerful. My client support is a successful combination of nutritional education and health coaching. This creates the consistency and accountability that women need to stay on top of their goals, long-term. 

If you would like the opportunity to talk to me about how I work with my female clients and successfully help them through their health challenges, then click the link below to book in your ‘hormone review call’. This is a complementary, 30 minute call where you can discuss your symptoms and health goals with me, and I can also give you some tips on how to improve your health straight away.

Over on my instagram page, I also publish regular nuggets of health advice centred around female health. This includes seasonal recipes, health and lifestyle tips. Follow me by clicking the link below: