And why should you care?
It is normal for our blood glucose levels to have some ups and downs throughout the day.
These fluctuations can also vary from day to day. Food, exercise, mood, stress and sleep can cause blood sugar levels to rise and fall.
Variability
We call this up and down of blood glucose levels during the day variability.
They are a normal part of our body's response to our life. High variability is when blood glucose levels rise and fall sharply, very high and very low. - The classic blood sugar roller coaster
Maybe you ate a big portion of pasta for lunch. Your blood sugar rises sharply, and for about half an hour you feel great, full of energy and in a good mood. But soon that energy is used up. You can't concentrate anymore, and you really need something to eat; and you need it now.
When you experience something like this several times a day, your blood sugar fluctuates wildly, which means high variability. You're on a blood sugar roller coaster. This constant roller coaster ride of highs and lows can leave you exhausted, cranky and hungry.
Adaptability
In addition to variability (how much blood glucose rises and falls), it is also about adaptability (how long blood glucose levels remain elevated before returning to baseline).
If your body quickly counteracts a rise in blood glucose levels and manages to keep them stable, you have high adaptability. A blood glucose level that does not drop within 2.5 hours after eating is a sign of poor adaptability.
The Good News:
The good news:
You can stabilize your blood sugar levels with a few simple lifestyle changes, making it easier to stay in the optimal range of 80-110 mg/dl (140 mg/dl after eating).
Tips to improve your variability and adaptability:
Watch your diet
You can't run away from a bad diet. Even with regular exercise, unhealthy foods stress your body on a cellular level. Focus on whole foods with lots of fiber and avoid highly processed foods and added sugars.
Ideally, eat fiber first whenever possible.
Move regularly
Exercise has many positive effects, such as better control of blood glucose levels and improved insulin sensitivity. Improving insulin sensitivity leads to better variability and adaptability. It also helps your body maintain healthy blood sugar levels.
Engage in a variety of sports as you help your body become more metabolically flexible.
Reduce stress and make sure you get enough sleep
Too much stress and too little sleep can lead to chronic health problems such as diabetes or increase the risk of cardiovascular disease.
Poor sleep can affect hormone balance and increase inflammation in your body. Stress causes the body to release hormones like adrenaline and cortisol. During a "fight-or-flight" stress response, our bodies release glucose to provide the extra energy needed to cope.
Stress reduction and improved sleep can support healthy glucose regulation and positively impact variability and adaptability.
