As a nutritionist and herbal medicine pracitioner, I have a lot of clients coming to me with symptoms that are being driven by blood sugar imbalance such as waking during the night, excessive hunger, increased thirst, frequent urination, low energy (especially after meals), headaches, frequent yeast infections, sugar cravings, brain fog and sweating. These symptoms don’t mean that you have diabetes but they can be warning signs as they can be related to imbalance blood sugar levels which could put you at future risk if not addressed. Catching things early is easier to treat, but if you’ve just been diagnosed with diabetes (Type 2) then you usually still have a small window of time where you can work on bringing your blood sugar levels down naturally. With approval from your GP there’s lots of measures to put in place before your next blood test.
Diet is the first place to start, most people know that processed sugar needs to go, but you need to be aware that sugar is added to a large amount of processed foods. Start looking at the labels, if sugar is near the top of the ingredients list then it’s going to be high. Traffic light systems on the food packaging can be a quick way to check the sugar levels. Biscuits, crisps, breakfast cereals, jarred sauces and even some dark chocolate can be hidden sources of extra sugar. I always get clients to swap their chocolate for dark chocolate but a lot of 70% chocolate that has added nuts always has sugar as the first ingredient, so plain and preferrably 85%+ is going to be very high in polyphenols which contains all the health benefits and will be very low in sugar.
To balance blood sugar you need to choose foods that release their natural sugars slowly (low on the glycaemic load), these include whole grains (brown rice, pasta and breads), high fibre (vegetables), high protein (fish, chicken, eggs, legumes, nuts and seeds) and healthy fats (avocado, nuts, seeds, coconut, butter). So swap white flour and rice for wholegrain versions, increase vegetables for their fibre, include plenty of protein and healthy fats such as fish, nuts, seeds, beans, lentils and chicken. Fruits low in sugar such as blueberries and blackberries can be eaten in moderation along with plenty of herbs and spices such as cinnamon which can improve insulin sensitivity and can be easily incorporated into the diet as a food by adding to whole oats or high protein yoghurts for breakfast. A nutritionist can help you balance your meals so you are including the correct amount of protein and fibre in each meal so your blood sugars stay stable throughout the day. One diet style won’t work for everyone, as we are all unique, different foods can create blood sugar spikes in different people. Continous blood glucose monitoring can useful here. Some clients need to cut down on heathy carbohydrates and increase fats and proteins, where as others still need to adjust their diet but need to focus more on exercise or stress management because sugar levels are affected by more than just the food we eat.
Lifestyle factors can also imbalance blood sugar levels, most people focus on the diet but chronic stress raises blood sugar, it keeps sugar in the blood so the body and brain has an available supply in order to stay alert and focused during this time, the release of stress hormones also relases the glucose stored in the liver and increases absorption from the gut. When stress is chronic this then becomes a problem. Lack of sleep from doing shift work or just insomnia also raises blood sugar levels and reduces insulin sensitivity, when tired we also make poor food choices which can just add to the problem. Lack of exercise also contributes, building muscle is the best way to manage high sugar levels because muscle acts like a sponge to sugar. Regular activity, even long walks, especially after meals helps get sugar into the cells and out of the blood. Hormones can also contribute such as menopause and certain medications are also know for increasing blood sugar levels, espcially steroids. Genetics are also a strong driver so some people have to work extra hard to try and stay in balance.
If you’ve tried making changes and still can’t reduce your sugar levels then maybe it’s time to see a practitioner for more tailored advice. As a nutritionist I can look at your diet diary to identify nutritional imbalances – highlighting where you may be consuming too much of certain foods and identify nutrients you may be lacking. As a herbalist I can custom make a herbal tincture to help balance not just blood sugar and insulin resistance but the potential root cause such as sleep issues or high stress levels. Combining adaptogenic and nervine herbs in a formula can help to relax the nervous system and balance the adrenal glands which secrete the stress hormones so they are not over functioning and contributing to excess blood sugars, this also supports deep restorative sleep. Certain herbs/foods have been traditionally used to support healthy blood sugar levels such as fenugreek, bitter melon, holy basil and cinnamon. Berberine containing herbs have been well studied for improving insulin sensitivity and gymnema (known as ‘sugar destroyer’) can help with reducing sugar cravings. A herbalist can combine all of these different herbs and herbal actions into one bottle, and if taking medications then the chosen herbs can be checked for drug-herb interactions.
Blood sugar imbalance and insulin resistance rarely develops overnight, and they don’t resolve with a single quick fix. By taking the time to understand your unique history, dietary patterns, stress levels and lifestyle habits, we can uncover the underlying imbalances that may be contributing to your symptoms. Through personalised combination of targeted nutrition, carefully selected herbs and practical lifestyle support, we create the right conditions for your body to move towards more stable blood sugar levels and improved insulin sensitivity.
If you’d like to get in touch to see if I can help then you can reach me here. I work mainly online so I can see clients across the UK, I’m based in Eastcote Ruislip (London) for those requesting an in-person consultation.
