As the warmer months approach, many of us look forward to enjoying the outdoors, soaking up the sun, and perhaps indulging in some seasonal treats. However, for those managing blood sugar levels, the transition to summer can come with challenges, especially when it comes to preventing blood sugar spikes.

Here are three effective strategies for those looking to balance their blood sugar to help you enjoy a healthier summer:

1. Mindful Eating and Portion Control

One of the most impactful ways to manage blood sugar levels is through mindful eating and portion control. Summer brings a variety of delicious foods, from barbecue gatherings to ice cream on the beach. While it's okay to enjoy these indulgences in moderation, being mindful of portion sizes and making smart food choices can make a significant difference in long term insulin resistance health.

Tips for Mindful Eating: 

• Choose whole, unprocessed foods, such as fresh fruits and vegetables, lean proteins, and whole grains.
• Pay attention to portion sizes. Use smaller plates to help control portions and avoid overeating.
• Practice mindful eating by savoring each bite, eating slowly, and paying attention to hunger and fullness cues.
• Be mindful of carbohydrate intake, especially foods with high glycemic index (GI) values, such as sugary treats and refined grains. Opt for lower GI options like whole grains, legumes, and non-starchy vegetables.

By being mindful of what and how much you eat, you can better manage blood sugar levels and enjoy summer foods without major spikes.

2. Stay Hydrated and Choose Smart Beverages

Proper hydration is essential for overall health and can also help regulate blood sugar levels. In the summer heat, it's crucial to stay hydrated, but not all beverages are created equal when it comes to managing blood sugar.

Tips for Smart Beverage Choices:

• Drink plenty of water throughout the day to stay hydrated and support optimal body functions.
• Limit sugary drinks such as sodas, fruit juices, and sweetened beverages, as they can cause rapid spikes in blood sugar levels.
• Opt for sugar-free or low-sugar alternatives like sparkling water, unsweetened teas, and infused water with fresh fruits or herbs for flavor.
• Be cautious with alcohol consumption, as it can affect blood sugar levels and may interact with medications. If you choose to drink, do so in moderation and pair alcoholic beverages with food.

By prioritizing hydration with water and choosing smart beverage options, you can maintain better blood sugar control during the summer months.

3. Incorporate Regular Physical Activity

Physical activity plays a crucial role in managing blood sugar levels, improving insulin sensitivity, and promoting overall health and well-being. With longer daylight hours and pleasant weather, summer is the perfect time to engage in outdoor activities and incorporate more movement into your daily routine.

Tips for Physical Activity in Summer:

• Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, swimming, or dancing.
• Include strength training exercises at least twice a week to build muscle mass, which can help regulate blood sugar levels.
• Take advantage of outdoor activities like hiking, gardening, or playing sports to stay active and enjoy the sunshine.
• Monitor blood sugar levels before and after exercise, and adjust your medication or carbohydrate intake as needed to prevent hypoglycemia (low blood sugar).
• Consult with your healthcare provider before starting a new exercise routine, especially if you have other medical conditions.

By incorporating mindful eating, staying hydrated with smart beverage choices, and embracing regular physical activity, you can take proactive steps to manage blood sugar spikes and enjoy a healthier, more vibrant summer ahead. Prioritize self-care, listen to your body, and make informed choices that support your blood sugar goals while savoring the joys of the season.

Bonus Tip: 

If you are looking for a daily supplement to help boost your blood sugar maintenance goals try Control by Mend.

Control by Mend is formulated with clinically researched ingredients that have been proven to help balance blood sugar and in turn, stabilize energy and manage cravings.

In a product usage test on Control by Mend:

80% of users noticed reduced cravings between meals

82% of users noticed improved energy

83% of users noticed less sweet cravings