Do you often find yourself feeling 'hangry'?
Maintaining stable blood sugar levels is crucial for our energy, mood, and overall wellbeing, especially as we get older. And our blood sugar is impacted not only by sugary foods, but also by simple carbohydrates, such as white rice and white flour.
What's the impact?
Dramatic blood sugar spikes and crashes can leave us feeling fatigued, irritable and moody. And over time, ongoing blood sugar imbalances can even increase our risk of serious conditions like type 2 diabetes, heart disease, cancer and Alzheimer's. Unfortunately, as we age, our ability to regulate insulin declines, and this is why we really need to start paying more attention to this area of our diet once we approach our forties and beyond (and even earlier if possible).
Where does blood sugar come from, and what factors influence it?
Simply put, the carbohydrates you eat get broken down into glucose, which your body then uses for energy. But when you eat sugar or simple carbohydrates, this process happens too rapidly. And this sudden influx of glucose sets off a cascade of rollercoaster effects in your body, releasing too much insulin and cortisol, and thereby creating inflammation, plus those up-and-down moods. These effects can continue for hours after you eat.
How can you stabilise your levels?
1. First and foremost, focus on eating a diet rich in whole, unprocessed foods. Things like vegetables, fruits, whole grains, lean proteins, and healthy fats should make up the bulk of your meals and snacks. These nutrient-dense foods digest slowly and help prevent blood sugar spikes and crashes.
2. Be sure to include a source of protein and fibre at every eating occasion. For example, you could have an apple with a handful of nuts, or some carrot sticks with hummus. The protein and fibre help blunt the impact of the carbs on your blood sugar.
3. It's also crucial to stay hydrated. Dehydration can cause your blood sugar to rise, so be sure to sip water throughout the day. Aim for at least 8 cups per day.
4. And don't forget movement! Regular exercise, even just a brisk 20-minute walk after a meal, can help your body use insulin more effectively and keep your levels steady. Plus strength or resistance training also become even more important as we age. Did you know that 80% of our blood glucose is stored in our muscle, but that we lose around 8% of our muscle mass every year?
5. The sequencing of how you eat your meals is also very important. If you are determined to eat a simple carbohydrate or sugar, try to eat it at the end of your meal. Alternatively, start each meal with a small salad.
6. Finally, pay attention to how different foods affect you individually. Everyone's gut biome is unique, so experiment to see which foods and eating patterns work best for your blood sugar control. Many of my clients have found it helpful to track their blood sugar for two weeks through the use of a continuous glucose monitor (CGM). These were developed for people with diabetes, but can be used by anyone if desired. It can be quite motivating to understand what is happening in your body when you eat certain things.
Making change
I encourage you to start experimenting with some new dietary and lifestyle changes, and noticing the changes that take place. But please make sure whatever goal you initially set for yourself is achievable and sustainable, as you want to set yourself up to succeed. For example, you could start with just a simple step, like switching out your white pasta for wholemeal pasta, or replacing that sugary afternoon snack with some carrots and hummus two days a week. Then you can gradually make more changes over time.
If you are the kind of person who does better with support, or perhaps someone who feels disheartened having tried unsuccessfully to make lifestyle changes many times before, you will probably benefit from having a health coach. To get to know me, and to see if I can help you, book a free 30-minute call here.
The ultimate goal of changing the way you eat is to feel energised, mentally sharp, and free from frustrating symptoms like energy crashes, mood swings, and intense cravings. By making blood sugar regulation a priority, you can take a huge step towards better overall health and wellbeing. I have experienced it myself, and so have my clients.
I promise that your body (and mind!) will thank you.