Do you get tired in the afternoon?  Do you crave sweets? Do you experience brain fog?  Do you need caffeine to get through the day or have trouble sleeping?  If so, you may want to start thinking about your glucose levels.  Blood sugar is the fuel that keeps your body running, and if it’s bouncing up and down, it can mess with your energy, mood, and even your long-term health. 

Before reading Glucose Revolution by Jessie Inchauspe I thought monitoring glucose was only for people with diabetes, but I now realize that keeping an eye on it (sooner than later) can be a game-changer for everyone.  Biochemist Jessie shares tips for what to eat, when to eat, and even tells you in what order you should eat your food – and why.   I wish I had this book when I was 20!  

Why Bother Checking Blood Sugar If You’re Not Diabetic?

Your blood sugar is always on the move—rising after a big meal, dropping when you’re active, or spiking when you’re stressed out. For most of us, it stays in a healthy range, but if it’s creeping up too often or swinging wildly, that’s a sign something’s off. Here’s why tracking it, even without diabetes, is worth your time to get to know your body.

  • Ever wonder why you feel sluggish after a big bowl of pasta? Monitoring glucose shows how your body handles different foods, workouts, or even a bad night’s sleep. It’s like a sneak peek into what makes you tick.
  • High glucose over time can be a red flag for insulin resistance, which is like a warning light for type 2 diabetes. Catching it early gives you a chance to hit the brakes before things get serious.
  • Stable blood sugar means no more mid-afternoon crashes or brain fog. You’ll feel sharper and more “on” all day long.

Why Smoother Glucose Levels Are a Big Win

Nobody likes a rollercoaster, especially when it’s your blood sugar. Keeping those peaks and valleys flatter has some awesome perks, both now and down the road:

  • Steady Energy: No more feeling like you need a nap an hour after lunch. Stable glucose keeps your energy consistent, so you’re not reaching for snacks every five minutes.
  • Happier Mood, Clearer Head: Ever get cranky or fuzzy-brained for no reason? Glucose swings might be the culprit. Smoother levels help you stay calm and focused.
  • Less Inflammation: Big glucose spikes can spark inflammation, which is tied to all sorts of chronic health issues. Keeping things steady lowers that risk.
  • Easier Weight Control: Spikes trigger insulin, which can tell your body to store fat. Stable levels help you feel full longer and cut those pesky cravings.
  • Healthier Future: High glucose over time can wear down your blood vessels and organs. Flattening the curve protects your heart, kidneys, and eyes for the long haul.

Easy Ways to Keep Blood Sugar Steady

Good news: you don’t need to overhaul your life to smooth out your glucose. A few simple tweaks can do wonders – the book I reviewed above covers ten simple, surprising hacks to help you balance your glucose levels. 

What Happens When Glucose Runs Too High

If your blood sugar is consistently high, even if you’re not diabetic, it can set the stage for some not-so-fun health problems:

  • Insulin Resistance: When your cells start ignoring insulin, glucose piles up in your blood, paving the way for type 2 diabetes.
  • Heart Trouble: High glucose can damage blood vessels, upping your risk for heart attacks or strokes.
  • PCOS (Polycystic Ovary Syndrome): High glucose and insulin issues often go hand-in-hand with this hormonal condition.
  • Fatty Liver Disease: Too much glucose can lead to fat buildup in your liver, which is becoming a bigger issue these days.
  • Brain Health Risks: Long-term high glucose is linked to memory problems and even a higher chance of dementia.

How to Keep Tabs on Your Glucose

A simple blood test like fasting glucose or HbA1c can give you a snapshot. Even just noticing how you feel after meals—energized, starving, or totally wiped—can tell you a lot about your glucose game.

Paying attention to your blood sugar isn’t about stressing out—it’s about taking control. 

By keeping those glucose levels steady, you’re setting yourself up for more energy, better moods, and a healthier future. Little changes, like tweaking your meals or sneaking in a post-dinner walk, can make a huge difference. So, start tuning in to your blood sugar—it’s like a secret health hack that’s way too good to ignore!  That said, before starting any new health program, please talk to your doctor to make sure your intended plan is right for you.  

Before sharing local resources with you, I must note that I am a strong believer in building a healthcare team with different practitioners that approach health and wellness with different perspectives.  I have found this collaboration often unlocks greater health benefits.  I absolutely recommend finding a primary care doctor to manage and treat symptoms, but you may also want to look into alternative medicine providers.  For example:

  • Diabetes Redefined:  This organization offers diabetes psychology services, specializing in supporting individuals with diabetes (PWDs) by addressing emotional and psychological challenges like burnout, distress, and perfectionism. Using evidence-based strategies, it helps PWDs manage mood disorders, such as depression and anxiety, and offers specialized care for diabulimia, diabetes trauma, and gestational diabetes, while also guiding mental health providers to develop effective diabetes programs.  Rooted in health psychology, the practice takes a holistic approach, examining thoughts, feelings, behaviors, relationships, and support systems to create personalized action plans. Clients collaborate in open discussions about their concerns, health, and lifestyle to co-create strategies that promote sustainable well-being.
  • Root & Branch Chinese Medicine: I absolutely love this place; I’m a strong believer in Traditional Chinese Medicine (TCM).  It has been used for centuries to manage diabetes and stabilize blood sugar levels, primarily through herbal remedies that address imbalances in Qi, Yin, and Yang. For instance, a 2001 study in Diabetes Spectrum noted that ginseng (100–200 mg/day) lowered blood glucose and improved mood, while bitter melon (18 g/day) reduced blood glucose by enhancing carbohydrate utilization. Additionally, a 2019 study from UNC Gillings School of Global Public Health found that Lycii Cortex’s kukoamine B regulated lipid metabolism and lowered fasting blood glucose in mice without significant side effects. While these findings are promising, TCM’s efficacy requires further rigorous clinical trials to ensure safety and consistency, especially when combined with Western treatments.  

More traditional local resources include:

  1. Portland Diabetes and Endocrinology Center (PDEC)
    • Location: 9135 SW Barnes Rd #985, Portland, OR 97225
    • What They Offer: PDEC is one of the oldest and largest endocrinology clinics in the U.S., specializing in diabetes care. They provide continuous glucose monitoring (CGM) systems, insulin pump management, and personalized education for managing blood sugar. Their team includes certified endocrinologists and diabetes educators who help patients understand glucose patterns and optimize treatment plans. They also offer resources for conditions like prediabetes and insulin resistance.
    • Why It’s Relevant: Ideal for hands-on glucose monitoring and learning how to use advanced tools like CGMs. They emphasize patient education and tailored care, which is great for non-diabetics curious about glucose control.
    • Contact: (503) 297-3336; pdec.org
    • Note: Bring glucose meters or CGM data to appointments for detailed review. They also have a patient portal (MyHealthRecord) for managing appointments and accessing resources.
  2. Providence Diabetes Education Services
    • Locations: Multiple sites across Portland, including Providence St. Vincent Medical Center (9205 SW Barnes Rd, Portland, OR 97225) and other primary care clinics in the metro area.
    • What They Offer: Accredited by the Association of Diabetes Care and Education Specialists, Providence provides diabetes self-management education (DSME) and medical nutrition therapy (MNT) led by registered dietitians and certified diabetes educators. Programs cover blood glucose monitoring, healthy eating, lifestyle adjustments, and stress management. They also offer the Prevent: Diabetes Prevention Program, a year-long lifestyle change program for prediabetes to reduce type 2 diabetes risk.
    • Why It’s Relevant: Perfect for learning practical skills like meal planning and understanding blood sugar patterns, even if you’re not diabetic. The Prevent program is evidence-based and great for proactive glucose management.
    • Contact: Varies by location; check providence.org or call (503) 216-1234 for the nearest clinic. Financial assistance is available for uninsured patients.
  3. OHSU Harold Schnitzer Diabetes Health Center
    • Location: Physicians Pavilion, 3147 SW Sam Jackson Park Rd, Portland, OR 97239 (Marquam Hill)
    • What They Offer: Part of Oregon Health & Science University, this center provides comprehensive diabetes care for all ages, including prediabetes classes and the National Diabetes Prevention Program. Their Prediabetes Class teaches simple steps to reduce type 2 diabetes risk through diet and exercise. They also offer mindfulness classes for stress reduction, which can help stabilize glucose levels, and support groups for ongoing education.
    • Why It’s Relevant: Their prediabetes and lifestyle programs are excellent for non-diabetics looking to prevent glucose issues. The academic setting ensures access to cutting-edge resources.
    • Contact: (503) 494-3273; ohsu.edu
  4. The Portland Clinic Diabetes Center for Comprehensive Care
    • Locations: Multiple neighborhood clinics in the Portland metro area (e.g., Beaverton, Tigard, Northeast Portland). Downtown location at 800 SW 13th Ave has closed, so check for the nearest site.
    • What They Offer: This center provides a team-based approach with primary care providers, certified diabetes educators, and dietitians. Services include CGM management, nutrition counseling, and classes on diabetes self-management. They focus on personalized plans to manage glucose effectively.
    • Why It’s Relevant: Their holistic approach is great for learning how diet and lifestyle impact glucose, with accessible locations for Portland residents.
    • Contact: (503) 221-0161; theportlandclinic.com
  5. Providence Community Teaching Kitchen
    • Location: Varies; offered through Providence locations in Portland (check St. Vincent or other clinics).
    • What They Offer: A unique program combining nutrition education, cooking skills, and lifestyle changes to manage glucose. Led by registered dietitians, it includes hands-on cooking classes, access to a food pantry, and a community garden. Focuses on practical ways to eat for stable blood sugar.
    • Why It’s Relevant: Awesome for anyone wanting to learn how to cook blood-sugar-friendly meals. It’s community-oriented and emphasizes food access, which is great for sustainable changes.
    • Contact: providence.org; call (503) 216-1234 for scheduling.
  6. CareOregon Diabetes Information and Care
    • Location: Portland-based, serving members across Oregon (office at 315 SW 5th Ave, Portland, OR 97204, but services are often virtual or coordinated through clinics).
    • What They Offer: CareOregon provides resources for managing diabetes and prediabetes, including screenings, medication coverage, and care coordination. Their team helps connect members to diabetes education, nutrition counseling, and dental care (important for glucose control). They also offer a Diabetes and Oral Health brochure in multiple languages.
    • Why It’s Relevant: Ideal for those with Oregon Health Plan or Medicaid, offering free or low-cost resources to learn about glucose management.
    • Contact: (503) 416-4100 or toll-free (800) 224-4840; careoregon.org
  7. Columbia Clinic Urgent Care & Walk-in Clinic
    • Locations: Multiple sites, including 1620 SE 4th Ave, Portland, OR 97214, and others in the metro area.
    • What They Offer: Offers diabetes management support, including blood sugar monitoring guidance and lifestyle counseling. Doctors focus on diet, exercise, and overall health to control glucose, with an emphasis on open communication about routines.
    • Why It’s Relevant: Convenient for quick consultations or starting a glucose management plan, especially if you’re new to monitoring.
    • Contact: (503) 233-6940; columbiaclinic.com
  8. Oregon Diabetes Program (State of Oregon)
    • Location: Statewide, with resources accessible in Portland via partnerships with local clinics and health departments.
    • What They Offer: Run by the Oregon Health Authority, this program provides patient and provider resources for diabetes prevention and control. Includes links to local education programs, screening tools, and community outreach for prediabetes and diabetes management.
    • Why It’s Relevant: A great starting point for free or low-cost resources, especially for finding Portland-based programs tailored to glucose control.
    • Contact: oregon.gov; contact local health departments like Multnomah County Health Department at (503) 988-5558.

Additional Notes

  • For Non-Diabetics: Programs like Providence’s Prevent: Diabetes Prevention Program and OHSU’s Prediabetes Class are especially relevant if you’re monitoring glucose to prevent future issues. They focus on lifestyle changes that stabilize blood sugar without requiring a diabetes diagnosis.
  • Insurance and Accessibility: Many of these programs (e.g., Providence, OHSU) are covered by Medicare, Medicaid, and most commercial insurance. Check with providers for financial assistance if uninsured.
  • Community Support: Look into the American Diabetes Association’s Portland chapter for local events or virtual resources, like their “Ask the Experts” community for glucose management tips. diabetes.org
  • Clinical Trials: If you’re interested in cutting-edge glucose management, Portland has active diabetes research studies (e.g., at OHSU or through policylab.us). These often include free CGM or education as part of participation.

Taking your health seriously and making your health a priority early will pay off in the long run!

Please note, the link to the Glucose Revolution book in this post is an affiliate link, which means if you buy it from the link provided, you will help me cover the cost of this web site.