Balancing Blood Sugar

Balancing Blood Sugar

By Stephanie Walsh

Posted on June 12, 2025

We’ve all experienced that energy crash after a sugar overload. But how much are those energy rollercoaster rides really effecting your health?

Carbohydrate Metabolism

When you eat any type of carbohydrate – bread, potato, quinoa, candy, fruit, etc. – your body needs to break it down to a usable form for energy. Your saliva and digestive juices start the breakdown process while the liver finishes by converting them to their final form – glucose. The liver then releases glucose into the bloodstream, but it cannot be used for energy until it is taken up by your cells. So when glucose enters the bloodstream, the pancreas releases insulin into the blood to help shuttle glucose into cells to be used for energy.

The more complex a carbohydrate is, the longer it will take to break down and the steadier your blood sugar and energy will be. Simple carbohydrates – such as sugars and refined flours – will convert faster into glucose, creating a spike in blood sugar.

When there is a steady, controlled influx of glucose, there is a stable supply of energy. However, when there is carbohydrate overload or constant spikes of blood sugar your energy, blood sugar, weight, and health all suffer.

Developing Insulin Resistance

Because they are already in a simple form, when you eat sugar or refined flour foods, they create a spike in blood sugar. This creates a spike in insulin production to bring blood sugar within normal range. These spikes, however, can lead to overcompensation – shuttling too much blood sugar into cells. This creates low blood sugar, fatigue, mental fogginess and more sugar cravings. This sends you on an endless rollercoaster ride of energy.

The rollercoaster ride is not your only downfall. When insulin spikes repeatedly, your cells eventually stop listening. Insulin becomes the Chicken Little to your body cells – insulin can only cry emergency for so long! Soon your cells start to reduce their insulin receptors dramatically. A healthy cell has approximately 200,000 insulin receptors while an insulin-resistant diabetic cell has only 2,000! A constant intake of refined flour foods and sugars eventually lead from rollercoaster ride to insulin resistance, the pre-cursor to Type II Diabetes.

Metabolic Syndrome

If your diet is high in refined carbohydrates and sugars, you may be on the path to Type II Diabetes without realizing it. In fact, pre-diabetes can exist for many years before you are aware of the problem. Awareness before a Type II Diabetes diagnosis can set you on the right path. There are certain symptoms that may indicate you have high blood sugar and pre-diabetes:

• Weight gain around the belly and mid-section

• High blood pressure

• High triglycerides

• Low HDL cholesterol

• Insulin resistance

If you have been diagnosed with any of the above, ask your doctor about testing your fasting blood glucose and hemoglobin A1C to better understand your blood sugar levels. If you cannot get your blood sugar levels under control, Type II Diabetes may be imminent.

Type II Diabetes

When cells become insulin resistant, your cells can no longer get the energy they need, and glucose stays circulating in the blood. This excess glucose will become toxic to the body if not stored or converted, so the liver converts the excess to triglycerides. In the process of conversion, inflammatory cytokines are also produced. These triglycerides and cytokines can eventually damage small blood vessels to organs. So becoming insulin resistant can lead to high triglycerides, systemic inflammation and organ dysfunction, as well as:

• High cholesterol

• High blood pressure

• Thickening of blood

• Atherosclerosis

• Cardiovascular Disease

• Kidney Disease

• Fatty Liver Disease

• Cancer

• Immune Dysfunction

• Poor Wound Healing

• Foot Ulcers

• Retinopathy

• Blindness

• Neuropathy

• Depression

• Alzheimer’s Disease

Medical Treatments

If you are diagnosed with Type II Diabetes, you’ll need to monitor your blood sugar. This can range from every now and then to several times per day. Checking your blood sugar requires pricking your finger to get your blood on a test strip, not something for the squeamish!

There are also several medications your doctor may prescribe if you are diagnosed with Type II Diabetes:

• Medications to improve insulin sensitivity – including Metformin and Thiazolidinediones. These medications have side effects ranging from nausea and diarrhea to increased risk of heart failure and fractures.

• Medications to reduce blood sugar levels – including DPP-4 inhibitors and GLP-1 receptor antagonists. Possible side effects include nausea and increased risk of pancreatitis.

• Medications to increase insulin production – including Sulfonylureas and Meglitinides. Common side effects are low blood sugar and weight gain.

• Medications to prevent reabsorbing sugar from the kidneys – including SGLT2 inhibitors. Side effects may include yeast infections, urinary tract infections, increased urination and hypotension.

• Insulin Therapy – this involves injecting insulin using a syringe or pen injector. Again, not for the squeamish!

Balancing Blood Sugar

All of the above medications are meant to help balance your blood sugar. That is because imbalanced blood sugar or insulin levels can lead to hormone dysfunction. This in turn can lead to dysfunction of the sex hormones, adrenal glands, thyroid and more. So balanced blood sugar is key to health. Thankfully, medications are not the only way to achieve balance!

Lifestyle Changes for Diabetes

Despite the option of medications, diet and lifestyle modification is still the most important therapeutic component of preventing and reversing Type II Diabetes. In fact, one large study showed that lifestyle intervention reduced the incidence of diabetes by 58% compared to a 31% reduction in patients taking Metformin.

Here are some key lifestyle changes you can start making today to reduce your risk of, or potentially reverse, Type II Diabetes.

• Consume a whole foods, low glycemic, complex carbohydrates diet.

• Make sure each meal is also rich in essential fatty acids and high quality protein.

• Avoid all refined grains and sugars, especially if you are trying to restore your insulin sensitivity.

• Eat breakfast within one hour of rising.

• Eat at regular intervals, every 2-4 hours.

• Exercise for 30-60 minutes every day.

• Incorporate stress management in to your day.

Supplements for Diabetes

In addition to the lifestyle changes above, certain supplements can actually help you reduce your risk of, or potentially reverse, Type II Diabetes.

• Vitamin D3 improves metabolism and influences genes that can prevent diabetes.

• Omega-3 Fatty Acids (EPA and DHA) help improve insulin sensitivity, lower triglycerides and reduce inflammation.

• Magnesium helps glucose enter cells.

• Alpha Lipoic Acid (ALA) helps reduce blood sugar and boost mitochondrial function.

• Chromium is important for proper sugar metabolism and insulin sensitivity, and can help you make more insulin receptors.

• Cinnamon helps control blood sugar and improve insulin sensitivity.

Stephanie Walsh

• https://www.theholistichealthapproach.com/blog/balancing-blood-sugar

Understanding Hypothyroidism

By Stephanie Walsh

Posted on June 9, 2025

Your thyroid gland is a tiny butterfly-shaped organ located at the base of your neck near the Adam’s apple. Despite its tiny size, the thyroid has a big job controlling energy production for every cell in the body.

The thyroid’s main role is regulating metabolism through two hormones – thyroxine (T4) and triiodothyronine (T3). T4 is an inactive form which gets converted into T3 in the liver, kidneys, gastrointestinal tract, brain and muscles. It is the active form of T3 that stimulates cells to produce energy.

The thyroid works in concert with the hypothalamus and pituitary gland to regulate thyroid hormone production. But, the health of your thyroid is also intricately tied to the health of your gastrointestinal tract, gut microbiome, liver, kidneys, adrenal glands and even your immune system.

Problems with thyroid function arise when something throws off the delicate balance between any of these connections. Eventually thyroid hormone production gets out of whack, conversion of thyroid hormone into its active form falters, and/or thyroid tissue gets damaged. This is when your thyroid, and overall health, gets compromised.

The Causes

Hypothyroidism is described as an under-active thyroid gland or the inability to convert inactive thyroid hormone to its active form. Because of the complexity of what may influence thyroid function, there are many potential causes of hypothyroidism.

The hypothalamus and pituitary gland are constantly monitoring thyroid hormone levels, so any dysfunction in this network will compromise thyroid health. Here are some additional ways the thyroid may be effected.

• Serotonin and/or Dopamine Deficiency: Insufficient levels of serotonin or dopamine will hinder communication between the hypothalamus and thyroid, decreasing thyroid hormone production.

• Blood Sugar Imbalance: Hypoglycemia, insulin resistance and diabetes will decrease serotonin and dopamine production and suppress pituitary function which, in turn, reduces thyroid hormone production.

• Systemic Inflammation: Chronic infections, Lyme disease, food intolerances, insulin resistance, molds and toxins can damage the hypothalamus and affect its communication with the thyroid.

• Autoimmune Disease: Autoimmunity is when the immune system attacks healthy cells, which could include the thyroid.

• Gut Dysfunction: If stomach acid and digestive enzyme production are suboptimal, or the gut lining is compromised and “leaky,” absorption of nutrients vital for thyroid health is greatly reduced. Additionally, healthy gut flora converts 20% of the body’s T3, which means gut dysbiosis will reduce conversion of thyroid hormone to its active form.

• Liver Dysfunction: If the liver is not working optimally, the body cannot clear excess estrogen and environmental toxins, compromising thyroid health.

• Chronic Stress: Chronic stress will lead to adrenal fatigue, reduced stomach acid production, gut dysbiosis, leaky gut syndrome, compromised immunity, blood sugar imbalance, systemic inflammation, improper liver detoxification, and suppressed pituitary function. All of these are detrimental to thyroid hormone production.

The Symptoms

If you have one or more of the following symptoms, you may have hypothyroidism:

• Fatigue

• Depression

• Poor concentration

• Forgetfulness

• Weight gain or the inability to lose weight

• Constipation

• Food sensitivities, especially gluten

• Muscle soreness and pain

• Puffy face

• Dry and brittle hair and nails

• Dry, flaky skin

• Cold hands and feet

• Thinning outer third of eyebrows

• Heavy menstrual periods

• Infertility

• High cholesterol

Hashimoto’s Thyroiditis

Hashimoto’s Thyroiditis is an autoimmune disease in which the body attacks its own healthy thyroid tissue. This condition arises from an overactive immune system, not from thyroid dysfunction. So understanding what’s putting your immunity into overdrive is key to treating and managing the disease.

The primary cause for an overcharged immune system is inflammation. If the inflammatory process never gets a rest, it stays in overdrive. This can occur because of:

• Infections

• Injuries

• Overload of toxins

• Diet lacking in antioxidants

• Intestinal permeability or “leaky gut”

Additionally, having another autoimmune disease, such as Type 1 diabetes, celiac disease, lupus, rheumatoid arthritis, or multiple sclerosis can increase your risk of Hashimoto’s.

Thyroid and Gut Health

A leaky gut is not just a source of inflammation, it is a cog in a vicious cycle that spirals out of control. It starts with a disruption in the gut lining – from food intolerances, alcohol, stress, anti-inflammatory drugs, antibiotics, candida overgrowth, or fatty acid deficiency.

This leads to improper absorption of food which creates an immune response. The immune response creates immune complexes that settle in the gut lining and create inflammation. This inflammation continues to damage the gut lining which leads to food intolerances, more disruption in the lining, more malabsorption, more inflammation and more leaky gut.

Gut health is very important for immune and thyroid health. Over 70% of your immune system is in the gut, and 20% of circulating T4 is converted to T3 by an enzyme in your gastrointestinal tract. If the gut lining is compromised your immunity weakens and your production of active thyroid hormone decreases.

Additionally, the protein structure of gluten is very similar to thyroid tissue which can create the perfect storm leading to Hashimoto’s. It is a trifecta of autoimmune risk – a compromised gut, an overactive immune system, and a diet high in gluten. When your immune system mounts an attack on gluten, it also mistakenly attacks healthy thyroid tissue. This is the very definition of Hashimoto’s Thyroiditis.

Getting Back into Balance

Taking steps to enhance immunity, optimize gut health, reduce inflammation, balance blood sugar and support the liver are all important for thyroid health. Here are 6 tips to support your thyroid and overall health:

• Exercise. Choose a mix of short cardio sessions and strength training.

• Manage Stress. Find a work-life balance, discover activities you find relaxing and joyful.

• Eat every 2-4 hours. This is an easy way to balance blood sugar and support the thyroid.

• Eat a diet low in carbohydrates and high in healthy fats, protein and veggies.

• Choose Organic. Reducing pesticide and toxin exposure will support all aspects of health.

• Avoid soy, gluten, dairy and sugar. All of these foods compromise thyroid function.

• Cook Certain Foods. Kale, cabbage, turnips, sweet potatoes, kelp, broccoli and Brussel sprouts have goitrogen – a compound that inhibits iodine uptake by the thyroid. But, lightly cooking them will inhibit this negative effect.

Foods for Thyroid Health

In addition to the above, certain foods and supplements can help get thyroid function back into balance.

• Selenium. This mineral assists with conversion to T3, reduces inflammation and protects the thyroid. Food sources: Brazil nuts, salmon, free-range eggs, and mushrooms.

• Vitamin D. This vitamin is key for regulating the immune system. Food sources: Salmon, free-range eggs, and mushrooms.

• Magnesium. This mineral helps balance blood sugar, supports serotonin production, and assists the pituitary-thyroid connection. Food sources: Leafy greens, pumpkin seeds, almonds, bananas and avocados.

• Vitamin C. This vitamin enhances immunity, repairs the gut lining and reduces inflammation. Food sources: strawberries, cantaloupe, and sweet potato.

Stephanie Walsh

• https://www.theholistichealthapproach.com/blog/the-heart-of-the-matter

The Heart of the Matter

The Heart of the Matter

By Stephanie Walsh

Posted on June 2, 2025

To have heart means many things.  It means to love, have passion, be generous and forgiving, show kindness and sympathy, be compassionate and have courage.  The heart is a symbol for all these things and more, including one major factor in all our lives – state of health.

A Healthy Heart

If you recall from biology or anatomy class, the heart has four chambers – two atria and two ventricles.  Each atrium is a depository for blood coming in, while the ventricles pump blood out of the heart.

More specifically, blood circulates through the body and returns back to the right side of the heart – making its way through the right atrium and ventricle.  From there, blood gets pumped to the lungs where it exchanges carbon dioxide for a resupply of oxygen before returning to the heart in the left atrium.  Finally, this newly oxygenated blood flows into the left ventricle and gets pumped back out to the body for another cycle.  The timing of each contraction of the heart is critical, yet it happens automatically without skipping a beat, literally.  Even more amazing is the fact that the heart pumps roughly 6 quarts of blood through the body over 1000 times a day.  Which means your heart pumps over 6000 quarts of blood in a single day!

It is the heart, and the rest of the circulatory system, that helps bring oxygen and nutrients to every cell in the body.  Another important piece of the circulatory system is the endothelium.  The endothelium is a thin layer of cells that coat the inside lining of the entire circulatory system – from the heart to blood vessels to even the smallest capillaries.  This makes the endothelium very critical to health because it plays an important role in the proper function of every organ in the body, including the heart.

Now a healthy heart can keep chugging along at this pace for decades with nary a peep as long as the endothelium lining is healthy as well.  But a life of unhealthy choices, whether inadvertent or deliberate, can lead to a troubling heart.

When Disease Strikes

One major function of the endothelium is to facilitate blood flow.  It does this by providing a smooth surface that’s meant to inhibit foreign particles and substances from adhering.  However, when chronic inflammation damages the lining and allows cholesterol to stick to the endothelium, plaque begins to form.  So when the body has systemic and chronic inflammation, formation of plaque in the heart and arteries occurs which then leads to arteriosclerosis, hardening of arteries and heart disease.  Plaque buildup is also a silent condition; it cannot be felt until the situation is severe.  So taking care of your heart and circulatory system is not something you should wait to do or take lightly!

Not convinced?  Here are some alarming statistics on Heart Disease from the American Heart Association:

• Heart disease strikes someone in the U.S. about once every 42 seconds.

• Heart disease is the No. 1 cause of death in the United States, killing over 370,000 people a year.

• Heart disease is the No. 1 killer of women, taking more lives than all forms of cancer combined.

• Cardiovascular operations and procedures increased about 28 percent from 2000 to 2010, according to federal data, totaling about 7.6 million in 2010.

• About 750,000 people in the U.S. have heart attacks each year. Of those, about 116,000 die.

• About 550,000 people in the U.S. have a first-time heart attack each year, and about 200,000 have recurrent heart attacks.

Although this information is scary, the good news is that modest changes to your lifestyle can greatly decrease your risk of being another statistic.  The American Heart Association recommends 7 simple life changes for long lasting health.

• Smoking. Approximately 20% of all deaths from heart disease in the U.S. are directly related to cigarette smoking. Your risk of heart disease and heart attack greatly increases with the number of cigarettes you smoke.

  • If you smoke, find the support you need to quit for good.

• Body Weight. 21% of ischemic heart disease is attributable to a BMI (Body Mass Index) above 21. As your BMI increases, so does your risk of heart disease and stroke.

  • If your body weight is putting you at risk, work with a nutritionist and/or personal trainer to help you get back to a healthy weight.

• Cholesterol. Approximately 73.5 million adults (31.7%) in the US have high LDL (aka “bad”) cholesterol. If your total cholesterol is high you have twice the risk for heart disease than someone with normal cholesterol levels.

  • If you have high cholesterol, work with your doctor and nutritionist to help reduce your total cholesterol numbers.

• Blood Pressure. In the US, 1 out of every 3 adults (77.9 million) have high blood pressure. About 69% of people who have a first heart attack, 77% who have a first stroke, and 74% who have congestive heart failure had blood pressure higher than 140/90mmHg.

  • If you have high blood pressure, speak with your doctor to determine the best steps you can take to lower your blood pressure.

• Blood Sugar. Over time, high blood sugar levels will damage nerves and blood vessels. This leads to complications such as heart disease and stroke, the leading causes of death among people with diabetes.

  • If you are diabetic or pre-diabetic, make an appointment with your doctor and a nutritionist to help get your blood sugar under control.

• Physical Activity. You can double your risk of dying from a cardiovascular event just by being inactive. Walking at least two hours a week can reduce the incidence of premature death from cardiovascular disease by about 50%.

  • If you are currently inactive, or workout less than 2 hours per week, start adding in short walks several times per week and consider hiring a personal trainer.

• Healthy Diet. A diet high in processed fats, trans fats, refined carbohydrates, sodium and junk food leads to high levels of cholesterol, blood pressure and blood sugar as well as increased body weight – all of which contribute to increased risk of heart disease.

  • Make an appointment with a nutritionist to help work toward a more heart friendly diet.

How Food is a Heartbreaker

One quick way to reduce your risk of heart disease is to start eliminating some of the foods that contribute to chronic inflammation and plaque formation.  Below is a list of foods to start reducing in your diet.

Foods High in Salt.  Too much sodium increases blood pressure.  If sodium intake is consistently excessive, it can snowball into uncontrolled high blood pressure, hardening of the arteries and eventually heart disease.  Although some foods high in salt are obvious, some are also considered healthy.  Read labels to see how much sodium you’re getting in your diet.  Here are some of the top offenders.

• Chips, pretzels and salted nuts

• Prepared boxed meals

• Canned vegetables and soups

• Soups from restaurants and your local grocer.

• Cold cuts

• Beef Jerky

• Frozen meals

• Catchup

• Tomato sauce

• Vegetable juice

• Capers and olives

• Cottage Cheese

Foods Containing Trans Fats.  Trans fats not only clog arteries, they damage the endothelial lining and create inflammation in the body.  This triple whammy effect dramatically increases your risk of heart disease.  The following foods are some of the highest in trans fats.  Work at completely eliminating these and any foods that contain hydrogenated, partially hydrogenated or fractionated oils – code for trans fat – and you will greatly enhance your heart health.

• Coffee creamer

• Frozen pies and desserts

• Frozen dairy dessert and some ice creams

• Microwave popcorn

• Margarine

• Biscuits and croissants from a can

• Shelf stable muffins and pastries

Foods High in Sugar.  Every time blood sugar spikes in the body, a process called glycation occurs.  During glycation, sugar adheres to collagen, elastin and other parts of the body such as blood vessels, weakening those structures.  Glycation creates inflammation throughout the body, and that chronic inflammation can lead to heart disease.  Avoiding obvious sources of sugar like cakes, pastries, desserts, muffins and sugary drinks will be a great start.  Also make sure to read labels on the following foods to see how much hidden sugar you may be consuming.

• Yogurt

• Protein and energy bars

• Coffee drinks

• Chinese food (many sauces are high in sugar and sodium)

• Fruit juices

• Salad dressings

• Tomato sauce

• Granola

• Milk alternatives, such as soy, almond or coconut milks

Remember, for plaque to form in the heart and arteries, there first needs to be an environment of inflammation.  That’s why a heart healthy diet is also an anti-inflammatory diet.

Foods Your Heart Hearts

A heart healthy and anti-inflammatory diet is much easier to obtain than you think!  Below is a list of some amazing and tasty foods you can start adding to your grocery list.

Veggies, including plenty of greens.  They are not only full of vitamins, minerals and antioxidants.  Many vegetables are a good source of potassium – a mineral key to controlling blood pressure.

Avocado.  Avocados have been found to decrease inflammation in the body and reduce narrowing of blood vessels in the hours following consumption.

Garlic. This pungent bulb helps to regulate cholesterol, reduce plaque formation and decrease oxidative stress.

Wild Blueberries.  A 2013 study found that consuming ¾ cup wild blueberries every day significantly improved endothelial function.  This translates into a healthier heart.

Pomegranates.  These juicy, seedy gems have a high level of polyphenols which can defend against arteriosclerosis and fight oxidative stress.

Whole grains.  Grains as close to their natural form as possible are full of fiber which helps lower cholesterol.

Wild-caught Fatty Fish.  Fish such as salmon and trout can be a rich source of omega 3 fats.  These essential fatty acids reduce inflammation and your risk of heart disease.

Extra Virgin Olive Oil.  A landmark study found that consumption of EVOO or nuts decreased risk of heart disease by 30%.

Green Tea.  One meta-analysis study found green tea may reduce risk of heart disease by as much as 28%.

Dark Chocolate.  The flavanols found in dark chocolate (70% cocoa or higher) have been shown to help improve blood flow and lower blood pressure.

Incorporating many of these foods in your meal plan throughout the week, and reducing or eliminating the inflammatory foods listed above, can greatly improve your heart health.

Stephanie Walsh

• https://www.theholistichealthapproach.com/blog/the-heart-of-the-matter