Managing Blood Sugar Naturally in the Office

As many of you busy corporate professionals know, maintaining steady energy levels throughout the day can be a constant struggle. Often, the culprit behind those afternoon slumps and brain fog is hidden – your blood sugar. Managing your blood sugar is is critical for your long-term health and well-being.

Chronic stress, a mainstay in the corporate world, wreaks havoc on blood sugar regulation. When we’re stressed, our bodies release cortisol, a hormone that can lead to insulin resistance. This means your body struggles to use insulin effectively, causing blood sugar levels to fluctuate wildly. Add to that erratic schedules, skipped meals, and unhealthy snacking habits, and it’s a recipe for blood sugar disaster. Let’s explore some simple food hacks and a helpful energy medicine technique to help you manage your blood sugar naturally and conquer the corporate energy drain.

The Corporate Blood Sugar Rollercoaster and Why It Matters

Let’s face it, corporate life can be a constant adrenaline rush. Tight deadlines, demanding projects, and ever-present email notifications keep our stress levels on high. This constant fight-or-flight response wreaks havoc on our hormonal balance. Cortisol, released during stressful situations, can lead to insulin resistance. Insulin is the key that unlocks your cells, allowing blood sugar (glucose) to enter and provide energy. When you’re insulin resistant, your body struggles to usher that glucose into the cells, leading to a spike in blood sugar followed by a crash, leaving you feeling drained and foggy.

Your brain relies on glucose as it’s main source of fuel, which allows us to think clearly, stay focused and remember information. When blood sugar levels dip, so does brainpower, leading to fatigue, difficulty focusing, and even foggy thinking. Let’s face it, your job demands peak brainpower.

Aside from the obvious energy dips, imbalanced blood sugar can have long-term health consequences, including increased risk of developing diabetes, heart disease, eye problems and kidney issues. So, let’s get to the good stuff – managing your blood sugar naturally!

Food Hacks for Managing Blood Sugar Naturally

1. Tame the Sugar Monster

We all know added sugar is bad, but did you know it can wreak havoc on your entire system? Processed foods, sugary drinks, and hidden sugars in seemingly healthy options can cause blood sugar spikes. So, ditch the sugary treats and processed snacks.

2. Plan Your Meals

Planning meals and snacks in advance can help you make healthy choices and avoid unhealthy temptations.

3. Embrace Fiber Power

Fiber is your blood sugar’s best friend. It slows down the absorption of glucose into your bloodstream, preventing those dreaded spikes and crashes. Think of fiber as a sponge – it soaks up sugar, releasing it slowly for sustained energy. Fill your plate with high-fiber foods like whole grains (think brown rice, quinoa, oats), legumes (beans and lentils), and don’t forget your colorful vegetables and fruits. Here’s a bonus tip: When choosing carbohydrates, pay attention to the glycemic index (GI). GI ranks foods based on their impact on blood sugar. Choose low-GI options like sweet potatoes, apples, and whole-wheat bread to keep your blood sugar happy.

Egg & Quinoa Salad

4. Protein for Sustained Energy

While carbs provide a quick energy burst, protein helps regulate blood sugar and keeps you feeling fuller for longer. This translates to fewer cravings and more stable energy levels throughout the day. Lean meats, fish, eggs, nuts, and seeds are all excellent protein sources. Aim to incorporate protein at every meal and snack. For example, start your day with eggs or Greek yogurt, add grilled chicken to your salad, or enjoy a handful of almonds as a mid-afternoon pick-me-up.

Pear & Chicken Salad

5. The Power of Healthy Fats

For years, we’ve been told fat is bad. But the truth is, healthy fats are essential for balanced blood sugar and overall health. Healthy fats, like those found in avocados, nuts, and olive oil, slow down the absorption of sugar from your food, keeping you feeling satisfied and preventing blood sugar spikes. Additionally, healthy fats play a role in hormone regulation, which can indirectly support blood sugar balance. So, drizzle some olive oil on your veggies, enjoy a slice of avocado toast, or incorporate a handful of nuts into your yogurt parfait.

Stuffed Avocado

6. Pair Carbs with Protein & Healthy Fats

Eating carbohydrates alongside protein and healthy fats like nuts, avocado, or olive oil helps slow down digestion and prevent blood sugar spikes.

7. Portion Control is Key

Be mindful of portion sizes, especially for starchy carbohydrates. Use smaller plates and bowls to avoid overeating. Here’s a handy guide for portion size. If you’re struggling to manage your blood sugar levels, have smaller portions more often. So instead of having 3 meals, try 4 or 5 smaller meals, allowing 2 -3 hours between each meal.

Simple food portion guide showing healthy portion sizes for males & females

8. Don’t Skip Meals, Plan Smart Snacks

Skipping meals might seem like a time-saver, but it can backfire on your blood sugar. Long stretches without food lead to drastic drops in blood sugar, followed by intense hunger pangs and cravings for sugary snacks. This sets you up for a blood sugar rollercoaster. The key is to plan and eat regular meals and healthy snacks throughout the day. Aim for 3 meals and 2 snacks to keep your blood sugar levels stable and your energy consistent. Here are some healthy snack ideas: enjoy veggie sticks with hummus, or whip up a protein-rich yogurt parfait with berries. Remember, portion control is also key. Don’t overdo it on even healthy snacks.

Hummus & Miso with Veggies

9. Stay Hydrated

Drinking plenty of water helps your body flush out excess sugar and keeps you feeling full.

10. Mindful Eating

Slow down and savor your food. Pay attention to your body’s hunger and fullness cues to avoid overeating.

Energy Medicine for Managing Blood Sugar Naturally

Now, let’s explore how energy medicine can support your blood sugar management journey. Our bodies have energy meridians, channels believed to carry energy throughout the system. Stimulating specific points on your body can influence energy flow and potentially support various bodily functions, including blood sugar regulation. Stimulating the neurolymphatic (NL) reflex points on your body helps stimulate the lymphatic system and move stagnant lymph fluid. This supports your detoxification processes and boosts your immune system. 

Today, we’ll focus on rubbing NL reflex points under the breasts, where the underwire support would be on a bra.  The NL reflex points on the right side supports liver function and the left side supports your stomach meridian and digestive functions.  There are also spleen points on both sides. The spleen meridian is thought to govern digestion, nutrient absorption, and energy production. The spleen meridian encompasses the functions of both the spleen and pancreas and is considered to be linked to blood sugar balance. 

You can rub both sides simultaneously.  The energy in this area becomes blocked when you’re sedentary and especially if you wear a bra or you slouch.  You can do this every morning or whenever you change your clothes or before your shower, or all three if you want.

Underwire Rub – Diagram showing neurolymphatic reflexes that will help in managing blood sugar naturally

Remember, this technique is a complementary tool, not a replacement for healthy eating habits.

Reducing Stress

Stress can cause your blood sugar to rise. When you’re stressed, your body releases hormones like cortisol and adrenaline. These hormones are helpful in the short term, giving you a burst of energy. But over time, they make it harder for your body to use insulin effectively, leading to higher blood sugar levels. This can be especially problematic for people with diabetes, but even healthy people can experience blood sugar spikes due to stress. Reducing stress levels is an integral part of managing blood sugar levels. Get the Stress Relief Swipe File which will help you reduce stress quickly and naturally even when you’re in the office.

By incorporating these food hacks and the NL point stimulation technique into your daily routine and reducing your stress generally, you can empower yourself to manage your blood sugar naturally and conquer those afternoon slumps. Remember, a holistic approach is key. Combine healthy eating habits with stress management techniques like exercise or meditation for optimal results. Don’t hesitate to experiment and find what works best for you. If you have any underlying health conditions, consult your healthcare professional before making significant dietary changes.


I am not a medical professional. The information provided on this website is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.

Do not disregard medical advice or delay seeking medical advice because of information you read on this website. Do not start or stop any medications without speaking to your medical or mental health provider.

4 thoughts on “Managing Blood Sugar Naturally in the Office”

  1. Hello Jennifer , you offer practical and insightful tips for managing blood sugar levels naturally in the office, particularly tailored for busy corporate professionals. I appreciate that you highlight the detrimental effects of chronic stress on blood sugar regulation and provide a comprehensive set of food hacks to help stabilize energy levels throughout the day.  You  showing the importance of stress reduction alongside dietary adjustments, therefor you advocate for a holistic approach to maintaining optimal blood sugar levels and overall well-being in the corporate environment. well done.

    • Thanks Ela! Yes, an integrative approach is key because stress causes the blood sugar to spike but ill-health caused by the blood sugar fluctuations causes more stress.  The only way to end this cycle is to approach health from multiple angles.

  2. Very good and informative article. Living with Type 2 myself, I am all too familiar with the key steps mentioned in your article. Controlling your blood sugar does not have to be tough in the corporate world. I manage everyday, but that did not happen overnight. It took self control. My biggest hurdle was portion control which you mentioned in your article.  Well, that and the wrong snacks throughout the day. It took discipline but I was finally able to get myself on track.

    The information contained in your writings is invaluable to someone with sugar issues. I have bookmarked this page so I can return to see future post.

    Thank You 


    • I’m glad this information is helpful to you.  Look out for some healthy balanced snack ideas I’ll share on the blog soon!  


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