Fueling your Body for a Balanced Blood Sugar and Lasting Energy
Have you ever waited a little too long to eat? You probably get shaky, hangry, lightheaded and lose concentration. These symptoms are indications that your blood sugar is plummeting, and it usually feels horrible. Ever wonder why you are so exhausted after your pasta lunch and just can’t keep your eyes open? That’s because your blood sugar has gone too high and the carb load is taking its toll on your energy production.
Blood sugar dysregulation is one of the foundational problems I see causing all sorts of chronic symptoms. Although blood sugar is just a piece of the puzzle, figuring out how to regulate it throughout the day is essential for balanced energy and overall well being.
Poor blood sugar control wreaks havoc on our stress response system (HPA axis). When we eat refined sugar and processed foods, it causes peaks and valleys that are constantly activating our stress hormones. Our main stress hormone, called cortisol, will shoot through the roof if our blood sugar is dropping. This helps raise your blood sugar to keep you alive but when these blood sugar swings happen regularly, it places a heavy burden on our stress system. Over time our ability to maintain resiliency becomes eroded.
This leads to chronic health issues, such as fatigue, mood imbalances, irritability, gut symptoms etc. The good news is, we have control over our daily habits and the food we put into our bodies.
Here are some ways you can keep your blood sugar in check daily:
Eat a balanced breakfast every morning. This helps ensure that you don’t start the day in a hypoglycemic state (when your blood sugar is too low). This means you should eat something that has plenty of protein, fiber, and healthy fats. A few examples of meals for balancing blood sugar would be: eggs with avocado, or a protein smoothie. Stay away from the traditional American breakfast options (bagels, cereal, waffles, orange juice etc) that set us up for a roller coaster ride with our blood sugar.
Consume balanced meals and healthy snacks throughout the day. As opposed to skipping meals, this approach will keep your blood sugar steady and metabolism running efficiently. We want to avoid those dramatic dips and spikes in blood sugar, so eating before you’re hungry and irritable is important. This can also take preparation, but again, you will feel so much better doing it.
Just like with breakfast, try to make sure your meal or snack is balanced and includes protein, fiber, and healthy fats. Candy, soda, bread, and pasta are all going to spike your blood sugar because they are simple carbs. Instead, be sure to include several daily servings of colorful vegetables along with your favorite protein source. I love a big salad most days for lunch with some chicken, olives and olive oil. It keeps my blood sugar steady for hours!
Do some planning. Instead of being caught behind the eight ball with low blood sugar and it’s 5 pm but you have nothing planned for dinner, try to make a game plan ahead of time. Once per week, try to spend 15 minutes figuring out your dinners at least for the week ahead. Then you can create your grocery list and even prep stuff ahead of time. Those 15 minutes will save you from making poor choices come dinnertime.
I am passionate about helping people listen to their bodies and what they need. Through testing, lifestyle changes, and supplements I have helped many people – from top executives to busy stay at home moms – overcome their chronic conditions. Eventually they are able to show up in their lives with a new, balanced energy and a whole toolbox of knowledge to keep them healthy.
If you’re interested in learning more about the impact of blood sugar dysregulation on your health – check out our membership options here.
In health,
Dr. Emily