Balancing Sugar Levels: A Functional Medicine Approach to PCOS and Diabetes

by Julienne Clohessy, Functional Medicine Health Coach

Managing sugar levels is foundational for maintaining energy, metabolic health, and overall wellness. Sugar, when balanced, fuels the body effectively. However, disruptions in this system—such as insulin resistance—can lead to complex health issues, including polycystic ovary syndrome (PCOS). This article explores sugar's role in the body, the function of insulin, the challenges of insulin resistance (with a simple metaphor for clarity), and how to manage high insulin levels through a functional medicine lens.

Understanding Sugar as a Fuel Source

Sugar, in the form of glucose, is a primary energy source for the body. When you consume carbohydrates, they break down into glucose, which enters the bloodstream. Your cells then utilise this glucose to produce energy, especially during physical activity or mental focus. However, for glucose to enter cells, it requires the help of insulin—a hormone that acts like a key, unlocking the doors to cells.

While glucose is essential, too much circulating in the bloodstream can be harmful, leading to issues like inflammation, metabolic syndrome, and diabetes. Balancing sugar intake and ensuring its effective use in the body is vital for long-term health.

What is Insulin?

Insulin is a hormone produced by the pancreas in response to rising blood sugar levels. Its primary roles include:

Facilitating Glucose Uptake: Insulin helps cells absorb glucose from the blood to use for energy or store as glycogen in the liver and muscles.
Regulating Blood Sugar: By moving glucose out of the bloodstream, insulin prevents hyperglycemia (high blood sugar) and keeps levels stable.

When functioning correctly, insulin ensures that blood sugar levels remain balanced. However, chronic overconsumption of sugar, stress, or lack of physical activity can disrupt this balance, leading to conditions like insulin resistance.

Insulin Resistance and PCOS

Insulin resistance occurs when the body’s cells no longer respond effectively to insulin. To understand this better, let's use a simple metaphor:

The "Key and Lock" Metaphor:

Imagine insulin as a key and your cell's insulin receptors as locks on a door. In a healthy scenario, the key (insulin) fits perfectly into the lock (cell receptor), unlocking the door to allow glucose to enter the cell and provide energy. In insulin resistance, the locks have become rusty or jammed due to overuse or damage. The keys are the same, but the locks don't work properly anymore. As a result, glucose can't enter the cells efficiently, and it accumulates in the bloodstream. The pancreas, noticing high blood sugar levels, produces even more insulin (keys) to try to open the doors. Over time, this leads to an excess of insulin in the blood (hyperinsulinemia), which can cause various health issues.

Connection to PCOS:

PCOS, a common endocrine disorder among women, is closely linked to insulin resistance. High insulin levels can stimulate the ovaries to produce excess androgens (male hormones), disrupting ovulation and leading to symptoms such as:

Irregular menstrual cycles
Weight gain, particularly around the abdomen
Acne and excess hair growth
Increased risk of infertility

Understanding the connection between insulin resistance and PCOS highlights the importance of managing insulin levels to improve metabolic and reproductive health.

How to Approach High Insulin Levels from a Functional Medicine Perspective

Functional medicine takes a root-cause approach, addressing the underlying factors contributing to high insulin levels rather than just the symptoms. Here’s how this approach works:

Personalised Nutrition:
- Low-Glycemic Diet: Focus on foods that don't spike blood sugar. Incorporate plenty of vegetables, lean proteins, healthy fats, and fiber-rich carbohydrates like whole grains and legumes.
- Avoid Refined Sugars: Limit intake of sugary snacks, beverages, and processed foods that can exacerbate blood sugar imbalances.
Lifestyle Interventions:
- Regular Exercise: Engage in both aerobic activities (like walking, cycling, swimming) and strength training to enhance insulin sensitivity and promote glucose uptake by muscles.
- Stress Management: Chronic stress raises cortisol levels, which can interfere with insulin function. Techniques such as mindfulness meditation, yoga, and deep-breathing exercises can help lower stress.
Supplements and Support:
- Nutrient Support: Nutrients like magnesium, chromium, and omega-3 fatty acids support blood sugar balance and reduce inflammation.
- Herbal Remedies: Supplements like inositol have shown promise in improving insulin resistance and symptoms of PCOS. Always consult a healthcare provider before starting any new supplement.
Blood Sugar Monitoring:
- Regular Testing: Keep track of fasting insulin and glucose levels. Using tools like continuous glucose monitors (CGMs) can provide real-time feedback and help tailor dietary and lifestyle choices.
Gut Health Optimisation:
- Healthy Microbiome: A balanced gut flora aids in metabolism and reduces inflammation. Incorporate prebiotic and probiotic foods like yogurt, kefir, sauerkraut, and high-fibre vegetables.
Hormonal Balance:
- Professional Guidance: Work with a functional medicine practitioner to address hormonal imbalances. Personalised strategies might include bioidentical hormone therapy or specific dietary plans to manage PCOS symptoms effectively.

Balancing sugar levels is a cornerstone of metabolic and hormonal health. By understanding the role of insulin and visualising insulin resistance through simple metaphors, we can grasp the importance of maintaining insulin sensitivity. Applying a functional medicine approach allows you to address the root causes of imbalance, empowering you to take proactive steps toward better health.

Whether managing PCOS or striving for optimal energy and vitality, these strategies offer a pathway to long-term wellness. Take control of your health journey—your body and mind will thank you.

For more information contact Julienne: