As you probably realize, health has many components.  Dr. Scott and I firmly believe that health should be cared for, cultivated, and maintained in a holistic manner.  Think of a plant: it needs water, carbon dioxide, nutrients, and loving care to thrive.  Health is similar: nutrition, mindfulness, exercise, and sleep are vital aspects of health.  Your NSA spinal care lays the foundation for all of these components to work effectively.  By removing spinal cord tension, you are improving neurological function, AND improving communication between the brain and organ systems, providing healing information to the body while removing health-diminishing, dangerous subluxations.

Today I want to focus on an aspect of health to consider: BLOOD SUGAR REGULATION.  Your blood sugar is highly affected by your stress levels, your nutrition, sleep and exercise.  As you may realize, when you look at this holistically, you can achieve the most optimal changes.  How do you create a plan to regulate your blood sugar?  Here are top tips to consider.

1. Sleep: When we experience a lack of sleep, our cortisol levels are increased, which increases blood sugar.  We are then more prone to experiencing increased cravings throughout the day which sets us up for making poor food choices, which can further dysregulate blood sugar!  Aim for at least 7 hours of sleep and practice stress-relieving practices like your NSA adjustments (they are good for so many aspects of health): yoga, an Epsom salt bath, and truly taking the time to unwind 1-2 hours before you attempt sleep.  Avoid alcohol and drinking caffeinated beverages after 12pm.  
2. Exercise: Exercise, especially strength training has a blood sugar stabilizing effect.  Cardiovascular exercise can also provide benefits. Both should be combined with a healthy protein source as quickly as possible after exercise for the purpose of building muscle mass.  Also, consider taking time for movement after a meal.  A walk or gentle yoga poses can help lower or regulate blood sugar after eating.    
3. Stress Management: When our bodies are in fight-or-flight, our stress hormones are elevated, elevating our blood sugar.  Find healthy ways to get ahead of stress.  Does that mean taking a walk outside for 10 minutes, taking a meditation or breathing break, or giving yourself time and space to “be” before you start the day?  Your NSA adjustments decrease fight-or-flight physiology.
4. Avoid Caffeine: Avoind drinking highly caffeinated beverages (like coffee) on an empty stomach.  This can spike blood sugar.  Consider switching to tea or making “Bulletproof” coffee with coconut milk or coconut oil.  The higher (good) fat content in these foods is great for helping to stabilize blood sugar.  Or, wait to have coffee with a meal that is balanced with protein, fiber, and a healthy fat (a starchy carb is OK too—but avoid consuming just coffee and carbohydrates alone.  This will most likely cause an intense blood sugar spike and set you up for a blood sugar roller coaster throughout the day).  
5. Balanced Meals: In order to balance blood sugar, it doesn’t mean that you have to be carb-free.  But think of whole-food-starchy carbs being the best choice—like quinoa, brown/black rice, sweet potato, or a potato.  Think of your plate divided into sections. By having protein on ¼ of your plate, the whole food carb on another ¼ of your plate, and low-glycemic index veggies on ½ of your plate, you are providing your body with high levels of nutrients as well as a combination of blood sugar stabilizing foods.  In addition, choose 1 Tbsp of a high quality, healthy fat as part of your meal (avocado oil, olive oil, or coconut oil—or my personal favorite—avocado mayo).    **If you are ready to take it to the next level, consume your veggies and protein first, then choose to eat the starchier carbohydrate.  This will set you up for blood sugar stabilization before you eat the starchy carb.  
6. Avoid Processed Sugar: Nothing spikes blood sugar like sodas, candy, and sugary snacks, especially when they are eaten without protein, fat, or fiber to stabilize the high sugar content.  Avoid these foods at all cost.  
   The good news is that the more you avoid blood sugar spikes throughout the day, the fewer cravings you will experience.  

And, remember, health is a journey.  You can implement these strategies to change the trajectory of your health and make positive changes that stick.  We are here to support you—so ask questions and engage in your health and wellness.  

As always, Create Health by Choice, Not by Chance.