Your pancreas may be small, but it is powerful. This little organ is constantly working to keep your blood sugar balanced. When it begins to struggle—as in the case of Type 1 or Type 2 Diabetes—many assume there's little hope for healing and wellness.

We have good news. Below, you'll find how each principle of the SUSTAIN ME framework supports the pancreas and blood sugar regulation. These come straight from Mum's book, Sustain Me, and have helped many of her students and retreat guests. Some are so simple, you'll wonder why no one told you sooner.

How does sunshine help the pancreas?

Sunlight directly over the pancreas (in the upper abdomen) increases blood flow, resulting in more oxygen, nutrients, and hydration to the area. The UVB rays also trigger the production of vitamin D in the skin. In fact, Vitamin D has over 2,000 receptor sites on the DNA of pancreatic cells, which makes it a vital player in pancreatic function.

Careful sun exposure is key: light skin needs only a few minutes, while darker skin may require ten times that amount to receive the same benefit.

Why is water essential for blood sugar balance?

The production of insulin and glucagon—the hormones responsible for balancing blood sugar—requires water. Dehydration compromises their production and raises blood sugar concentration.

Drink water between meals (not with meals), aiming for 8 glasses a day. Often, what feels like hunger is actually a sign of thirst.

What role does sleep play in pancreatic health?

The body regenerates during sleep, and this includes the pancreatic beta cells. Melatonin protects the pancreas from inflammation, but the body requires darkness to produce it. Artificial light at night, especially from electronic devices, blocks melatonin and interrupts this healing process.

Aim for 8 hours of sleep, starting as close to 9 pm as possible. And if you can, turn your WiFi off by 8 pm to discourage late-night scrolling.

Can trusting in God reduce stress?

Stress, anxiety, and worry cause the release of certain hormones which can raise blood sugar and place greater demands on a pancreas that is already struggling. Yes, the body burns through fuel quickly in fight-or-flight mode, but it can't keep up if the pancreas is weak.

Peace matters. And so does perspective.

"God has just given us this one day... and soon He will give us another."

What foods should you avoid if you want to heal your pancreas?

Certain foods and substances make blood sugar control nearly impossible:

• Refined Sugar spikes glucose levels, requiring large amounts of insulin and exhausting the pancreas.
• Caffeine mimics a crisis response, causing blood sugar levels to rise via the release of glucagon. It also often appears alongside sugar.
• Wheat (modern, hybridized) is extremely high GI and raises blood sugar faster than table sugar.
• Dairy may trigger autoimmune responses against pancreatic beta cells in some individuals.

Even natural sweeteners like honey or maple syrup should be limited during the healing process.

How important is oxygen for your blood sugar?

Oxygen is essential for every cellular function, particularly for the production of insulin and glucagon. Ensure your air is clean and well-circulated, especially in your bedroom. Open a window, use an air purifier, and always breathe through your nose.

What can you eat?

Focus on low glycemic index (GI) foods that release glucose slowly. High fiber, healthy fats, and quality proteins keep blood sugar stable and reduce pressure on the pancreas.

Low GI eating prevents the spikes and crashes that can wear out the pancreas.

How much is too much?

Even natural carbohydrates should be eaten in moderation. Whole grains and fruits are beneficial, but they can still raise blood sugar levels if consumed in excess.

Stevia can be used sparingly, as it does not trigger an insulin response.

What’s the link between exercise and healing?

Movement stimulates the pancreas! It increases blood flow, creates more insulin receptor sites in the cells, and helps the body use glucose efficiently. Exercise also reduces the buildup of ectopic (hidden) fat in the pancreas.

High-intensity interval training (HIIT) and aerobic exercise are especially beneficial. But any movement is better than none.

Your body was designed to heal. To read the full chapter on the pancreas, and other chapters about the heart, men's and women's health, and arthritis, grab your copy of Sustain Me.