Surprising Factors That Impact Blood Glucose Levels
Photo by Vicky Ng
Maintaining stable blood glucose levels is crucial for overall health and well-being. Yet various factors can influence blood glucose regulation, and these extend well beyond just diet and exercise. Sleep, stress, macronutrients, microbiome, and environmental toxins all play a role. That’s why we often work with our patients to help them understand these influences, so that they can make informed choices to take control of their health and support optimal blood glucose control.
Here’s an overview of some of the areas we focus on:
Sleep:
A remarkable study on healthy young men has unveiled a striking connection between sleep deprivation and blood glucose levels. After just five nights of sleep deprivation, with only four hours of sleep per night, the participants displayed metabolic profiles that resembled those of individuals with Type 2 diabetes. They experienced impaired metabolism, insulin resistance, and a significant 40% decrease in the rate at which their body was able to clear sugar from the bloodstream, compared to when they were well-rested. That’s just one reason why it’s so important to aim for 7-8 hours of quality sleep per night.
Stress:
Chronic stress can significantly impact blood glucose regulation. During stressful situations, the body releases stress hormones like cortisol, which can increase blood sugar levels. Prolonged exposure to elevated cortisol levels may contribute to insulin resistance and imbalanced glucose control. That’s why we recommend regularly incorporating stress-reduction techniques such as meditation, exercise, and engaging in hobbies you enjoy.
Micronutrients:
Certain micronutrients play crucial roles in glucose metabolism, insulin sensitivity, and insulin action. For example, vitamin D deficiency has been linked to increased insulin resistance, while magnesium deficiency can impair glucose tolerance. Chromium, another essential micronutrient, enhances insulin action and glucose metabolism.
Including a variety of nutrient-dense foods in your diet, such as fruits, vegetables, whole grains, and lean proteins can help ensure an adequate intake of these micronutrients and support optimal blood glucose control.
Microbiome:
Your gut microbiota influences incretin secretion. That’s why researchers have observed significant differences in incretin production between individuals with Type 2 diabetes or prediabetes, and those without these conditions.
Incretins, such as glucagon-like peptide 1 (GLP-1), play a role in insulin release and blood glucose reduction. Moreover, the production of short-chain fatty acids (SCFAs), like butyrate, generated by specific gut bacteria fermenting non-digestible fiber, is also important.
Reduced butyrate levels in individuals with Type 2 diabetes may contribute to inflammation, insulin resistance, and compromised glycemic control. Understanding these microbiome-mediated mechanisms offers valuable insights into the complex interplay between gut health and glucose regulation.
If you are experiencing problems with maintaining stable blood glucose, it may be worth increasing fiber intake (think fruits, veggies, whole grains) and probiotic-rich foods like sauerkraut, kefir or yogurt.
Environmental Toxins:
Scientists have linked exposure to environmental toxins—such as certain chemicals found in plastics, pesticides, and air pollutants—to disruptions in blood glucose regulation. These toxins can interfere with insulin signaling pathways, leading to insulin resistance and impaired glucose metabolism.
Minimizing your exposure to environmental toxins by choosing organic produce, using BPA-free containers, and maintaining good indoor air quality is not a magic bullet, but it may help to reduce their potential impact on blood glucose levels.
Of course, understanding how different factors influence your blood glucose levels is one thing. Implementing a strategy for managing those factors is quite another. That’s why it’s important to consult with both your primary care provider and your Whole Health Partners practitioner for personalized advice.
Together, we can move toward a whole-person approach that’s tailored to your needs, and that supports both balanced blood glucose levels and your overall well-being.
What would you like help with?
Weight Loss and Weight Maintenance
Blood Glucose Management, Diabetes, Insulin Resistance, Hypertension, High Cholesterol, Thyroid Disease, Hormonal Health
Polycystic Ovarian Syndrome (PCOS), Perimenopause/Menopause
