Managing Blood Sugar for Health

Regularly high spikes in your blood sugar levels can significantly impact your health. High blood sugar has been associated with increased inflammation, aches and pain, weight gain, poor circulation and more alarming, a higher risk for heart disease, diabetes, kidney disease, vision loss, nerve damage, and various other health issues. Speak to your physician if you have concerns. 

Simple steps to help balance your blood sugar levels to achieve optimal health:

Build Muscle

Muscle is metabolically active tissue and metabolizes more glucose (sugar) than any other tissue in the body. Strength training studies show that lifting weights will reduce blood sugar levels and reduce body fat, not just when you’re exercising but 24 hours per day! Many physiologists suggest that building muscle is the most important thing we can do to preserve our overall health. 


All exercise is helpful to manage blood glucose levels, but in particular, walking is very impactful. First, it’s very accessible and can be done anytime, anywhere with no cost and no equipment required. Secondly, walking will cause your muscles to burn energy and utilize glucose, helping to lower and stabilize blood sugar levels. Last, walking after a meal is very helpful for this reason and isn’t so intense to cause digestive issues. So, strap on your shoes and take a walk around the neighborhood after your meals.


The Mediterranean Diet, which emphasizes plant-based foods, high fiber, and healthy fats, is regarded as the most effective nutrition approach to managing blood sugar levels. Strive to eat mostly veggies, fruits, legumes, beans, nuts, whole grains, fish and lean cuts of meat, and use extra virgin olive oil as your main source of fat. Reduce your sugar intake and processed foods.

Eat Your Carbs Last

There is some strong evidence to suggest that we should eat our carbs last during meals. Eating your protein and/or vegetables prior to carbohydrates can result in lowered glucose spikes. 

Try Apple Cider Vinegar

A number of studies have indicated that consuming Apple Cider Vinegar prior to meals can help to reduce blood sugar spikes. Start by adding 1 tablespoon of Apple Cider Vinegar in water before your meals. 

Yours in health & fitness,
Sherri McMillan

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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