3 Key Strategies for Balanced Blood Sugar After 40

Ever hit 4pm and suddenly crave all the cookies? Or maybe you wake up feeling sluggish, even after a full night's sleep? These could be signs your blood sugar is out of whack. But don't worry! You're not alone. Many women over 40 experience blood sugar imbalances that can lead to fatigue, sugar cravings, and stubborn weight gain.

The good news is, you don't have to stay stuck! By making a few simple but effective modifications to your daily routine, you can take back control, ditch the blood sugar drama, and feel amazing again.

​Let's dive into three key strategies to get you started.

1. Ditch the Blood Sugar Rollercoaster by Embracing Whole Foods

Imagine your blood sugar like a rollercoaster. Processed foods and sugary drinks send it soaring, then crashing you into a bottomless pit of fatigue. One of the most important steps in managing blood sugar is to focus on consuming a diet rich in whole, unprocessed foods. 

Think colorful veggies like rainbows on a plate, delicious fruits (think berries for a sweet, fiber-filled treat!), and slow-burning complex carbs like whole grains and legumes. Don't forget healthy fats for satiety – think avocados, nuts, seeds, and olive oil. These will keep you feeling fuller for longer, reducing cravings and helping you manage weight naturally.

Example: Swap out your sugary morning latte for a protein smoothie packed with spinach, berries, almond milk, and a scoop of protein powder. You'll get a burst of energy and stay fuller longer, keeping those mid-morning donuts at bay.

2. Practice Mindful Eating and Portion Control

How you eat is just as important as what you eat when it comes to blood sugar regulation. Mindful eating is all about slowing down, savoring each bite, and listening to your body's hunger cues. This helps you avoid mindless overeating and make intuitive choices that nourish your body.

Portion control is also key. The plate method is a great tool: half your plate filled with non-starchy veggies, a quarter with lean protein like grilled chicken or salmon, and the last quarter with complex carbs like brown rice or quinoa. By being present and intentional with your meals, you're setting yourself up for healthy blood sugar success.
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Example: Put your phone away at mealtimes. Chew slowly and focus on the colors, textures, and flavors of your food. Take breaks between bites and ask yourself if you're still feeling hungry before going for seconds. By being present and intentional with your eating habits, you can better support healthy blood sugar levels.

3. Move Your Body & De-Stress

Regular exercise is your BFF for balanced blood sugar. It helps your body use sugar more effectively, keeping your energy up and those cravings at bay. Aim to incorporate a combination of cardio exercises like brisk walking, cycling, or swimming and strength training exercises to build lean muscle mass. In addition to formal exercise, find ways to increase daily movement, such as taking the stairs instead of the elevator or going for a short walk after meals.

Stress can also significantly impact blood sugar levels by triggering the release of cortisol, a hormone that raises blood glucose. To mitigate the effects of stress, find healthy ways to incorporate stress-reducing practices into your daily routine. This may include deep breathing exercises, yoga, guided meditation, sound healing, or engaging in hobbies that bring you joy and relaxation. By managing stress and prioritizing regular movement, you can better support healthy blood sugar levels and your overall well-being.

Example: Park further away from the door at work or when shopping at your favorite stores. In the evenings, unwind with a relaxing bath or curl up with a cup of tea and a good book.

Ready to Take Control of Your Blood Sugar and Live Your Most Vibrant Life?

Taking control of your blood sugar is about creating a healthy lifestyle that works for YOU. By embracing whole foods, practicing mindful eating, and incorporating regular movement and stress management, you can begin to experience a surge of energy, improved weight management, and overall well-being.

Want personalized guidance on your journey to thriving health?

I know you're unique, and that's why I offer personalized coaching programs to help you achieve optimal blood sugar control and experience the vibrant health you deserve.

Schedule a FREE 15-minute Blood Sugar Breakthrough Call with me today! We'll chat about your unique health concerns, goals, and lifestyle and explore how working together can help you achieve balanced blood sugar and thriving health. Click the link below to book your free session. Let's ditch the blood sugar struggles and embrace a life filled with energy, confidence, and well-being!

Book Your Free 15-Minute Blood Sugar Breakthrough Call Now 



​Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or starting any supplements.