My top tips on how to feel more energised
Do you often feel tired throughout the day? Are you constantly wanting to snack? Have you got sugar cravings?
These may be signals indicating that your body is struggling to balance your blood sugar levels. Even if diabetes isn't a concern for you, the food you consume directly impacts our blood sugar levels. So, why is this balance so crucial? Imbalances of blood sugar levels can manifest as symptoms ranging from weight fluctuations, anxiety, fatigue, acne, and stress, to more severe conditions like PCOS, type 2 diabetes, and cardiovascular diseases.
Let’s have a look at the basics.
Understanding glucose
Glucose is a type of sugar which you get from foods you consume, and it is the body’s preferred source of energy. As it journeys from our digestive system into our bloodstream reaching our cells, it's often termed as blood glucose or simply blood sugar. The presence of glucose triggers the release of insulin, a hormone that assists glucose in transitioning from the bloodstream to the cells, fueling our energy needs.
Blood Sugar Spikes and Crashes
Foods which are high in sugar such as refined carbohydrates, cause our blood sugar levels to spike and then crash which leads to feelings of exhaustion and mood swings. When our blood sugar levels dip too low, our body sends out signals that we need to increase blood sugar levels again making us crave quick sources of energy, often sugary treats. It is a vicious cycle and a difficult one to break. The frequent consumption of refined carbohydrates means that our blood sugar levels are persistently elevated, and therefore our insulin levels are also permanently high. This can lead to our cells not responding to insulin properly, also known as insulin resistance, and increases the risk for type 2 diabetes.
Here are my top 6 tips to balancing your blood sugar levels naturally and to help you break the vicious cycle of blood sugar spikes and dips:
Consume protein at each meal. Build your meals around protein. Jump–start your mornings with a protein–rich breakfast such as omelettes, fried eggs, beans, grilled chicken, smoked salmon and pair it with some vegetables. If you’re a porridge or smoothies enthusiast, make sure to add lots of nuts, nut butters, coconut, seeds and protein powders to reduce the blood sugar spike.
Opt for complex carbohydrates. These release glucose more gradually, reducing the ensuring a gentler rise in blood sugar and sustaining fullness for extended periods. Complex carbohydrates include fruit, vegetables, wholegrains and legumes.
Avoid hidden sugars. Be vigilant about hidden sugars, particularly in drinks. Always check the labels and avoid anything with sugars and artificial sweeteners. For a refreshing twist, infuse water with zesty citrus or cool cucumber slices?
Swap sweet snacks, for a protein rich snack such as 2 boiled eggs, hummus with veggie sticks or pair fruit with nut butters.
Make sleep a priority. Prioritising sleep every night helps the body to manage blood sugar levels and reduces the secretion of cortisol, the stress hormone. Adequate sleep often translates to better food choices as we are not reaching for those sugar treats.
Incorporate movement post–meals. Aim to engage in some form of physical activity, even a short brisk walk around the block, within 90 minutes post eating. As you move around, your muscles are soaking up the glucose from your bloodstream, reducing the spike of it and avoiding a crash later on. Activity aids muscles in absorbing glucose from your bloodstream, mitigating sharp rises and subsequent crashes in blood sugar.
Let me know what you think of my top 6 tips in the comments below and if they’ve helped you feeling more energised.