One of the biggest, most often undiagnosed health problems sweeping the country is blood sugar imbalances. The most common disease from blood sugar imbalances, diabetes, kills about 4 million people worldwide a year and around 200,000 in just the United States. Whether your blood sugar (or glucose) is too high or too low, it can lead to serious disruptions to your energy, metabolism, brain chemistry, and regulation of stress hormones. Blood sugar imbalances have become incredibly widespread in recent history, both among adults and children, as poor diets and sedentary lifestyles have become more common.
Symptoms of Blood Sugar Imbalances
When your blood sugar is too low (hypoglycemia), it means that you have an insufficient amount of glucose, which is a key source of energy and plays an important role in your metabolism. When your blood doesn’t have enough glucose in it, your brain can’t get the glucose it needs. These low levels of glucose lead to side effects such as fatigue, headaches, depression, mood swings, and a general “foggy” feeling because your brain is essentially impaired due to a lack of glucose.
On the other hand, excessively high blood sugar levels (hyperglycemia) occur when the body lacks sufficient insulin to properly utilize glucose. When insulin levels are low, glucose builds up in the blood instead of being absorbed by your cells. Early symptoms of hyperglycemia include blurred vision, weight loss, dry mouth, and excessive urination, thirst, and hunger. In severe cases, extremely high blood sugar can lead to confusion, seizures, and even death.
Don't Let Imbalances Linger
The most common result of blood sugar imbalances is diabetes—a metabolic disease caused by prolonged high blood sugar levels due to insufficient insulin production or poor cellular response to insulin. While modern medicine has made it possible for people with diabetes to live full lives, it is far better to prevent diabetes or milder blood sugar issues before they develop. Regardless of your current blood sugar levels, improvements can be made through diet, physical activity, and supportive supplementation.
Understand What Your "Normal" Should Be
To know whether your blood sugar is too high or too low, you need to know what is considered normal. According to the National Institutes of Health, up to 100 mg/dL is considered a normal fasting blood sugar level. Levels between 100 and 126 mg/dL may indicate pre‑diabetes, while levels above 126 mg/dL typically indicate diabetes. You can check your blood sugar at your doctor’s office or at home with a glucometer, but follow‑up with a healthcare professional is important if you have concerns.
You Are What You Eat
If your levels are outside the normal range, don’t panic—there are many ways to regain control. One effective strategy is to spread your food intake into small, consistent meals throughout the day. Skipping meals or binge eating can cause blood sugar swings, so keeping your carbohydrate intake steady helps maintain balance.
Not all carbohydrates are the same. According to the American Diabetes Association, legumes such as lentils, chickpeas, and beans can lower blood sugar levels in people with type‑2 diabetes. Foods containing resistant starches—such as certain potatoes when baked and cooled—can also help by acting like dietary fiber in the large intestine. Another helpful food is prickly pear cactus, commonly used in Mexican cuisine. Research from NYU’s Langone Medical Center suggests that prickly pear may slow carbohydrate absorption and lower after‑meal blood sugar levels.
Live Smart and Prosper
Smart eating is important, but lifestyle choices matter too. One of the simplest ways to support healthy blood sugar is to get at least seven hours of uninterrupted sleep each night. University of Chicago researchers found that chronic sleep deprivation may contribute to type‑2 diabetes due to changes in glucose metabolism, nervous system activity, and hormone levels.
Losing excess weight—especially abdominal fat—can also help stabilize blood sugar. Excess weight contributes to insulin resistance, making it harder for insulin to do its job. Regular exercise improves insulin sensitivity and helps regulate blood sugar. Physical activity also reduces stress, which is important because stress hormones can raise blood sugar levels. Activities like yoga and meditation may help lower blood sugar while improving mental well‑being.
Keep Your Balance
While these strategies can go a long way toward balancing your blood sugar, some people may need additional support. If diet, exercise, and lifestyle changes aren’t enough, natural supplements designed to support healthy blood sugar levels may be helpful.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
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