Blood sugar control. The key to having a good day ?

 
 
 
 
 

      SYMPTOMS INDICATING A BLOOD SUGAR IMBALANCE :

Irritability, Indigestion

  • Cravings, especially for sugar and fatty foods

  • Headache, migraine, dizziness,

  • Flare ups of other conditions

  • Anxiety, panic attacks

  • Blurred vision, Insomnia

  • Depression, fatigue, low mood

  • Low blood pressure, Breathlessness

  • Poor concentration/memory

  • PMS, Weight Gain

 

WHEN BLOOD SUGAR RE BALANCED :

  • Constant energy levels

  • Good mood and emotions

  • Stable weight & feel full after meals.

 

Sugar crashing is inducing a stress response which can feel identical to anxiety. Anxiety is often part of the Digestive health picture. So if you are suffering from IBS or any other digestive issues balancing your blood sugar is a sure way to feel a lot better and in my opinion often the difference between having a good or a bad day. Balancing your blood sugars will make you calmer and better able to handle what comes your way , be more resilient to what life throws at you .

 
 
 
 

HOW INSULIN WORKS

  When you eat sugary or refined carbohydrates these sugars cause a surge in blood sugar and the body releases insulin to lower it again. Too much insulin release can lead to sugar being stored as fat and an over correction of blood sugar levels causing you to feel hungry shortly afterwards. This can become a vicious circle, and can lead to central obesity, cardiovascular diseases, fatigue, headaches. These hormones fluctuation can also cause anxiety and panic. irritability and low moods and anxiety.

HOW TO REGULATE  YOUR   BLOOD SUGAR :

  •   Avoid refined carbohydrates that may disrupt blood sugar balance. Cut down on the white stuff such as cakes and biscuits. Wholefoods homecooked is best

•  Starchy carbohydrates such as wholegrains and potatoes should only be eaten in small amounts (whole meal bread can raise blood sugar rapidly)

•Eat with protein healthy fats and fibre at each and every meals

•    Fasting :  It takes most people 8-10 hours for their body to burn the sugar stored in the body as glycogen and it is not until you have used up your glycogen that your body starts to burn fat and insulin levels fall allowing the spiral of insulin resistance to be switched off – it appears most people hormonally switch from “fed” state to “fasted” state after 12 hours. Many studies have shown that even after only a two-week intermittent fasting regime, insulin resistance falls and alongside this fat breakdown increases

• Shortened food window – this involves eating your meals over a shortened time period each day aim to eat your last meal at least 3 hours before sleeping. Aim for 12 hours without any food .

•        Exercise !      

If you want to know more about my nutritional therapy services, let's talk. You can book a free discovery call with me

BREAKFAST IDEAS :                                                                                     

·       Oat porridge with raspberries and ground seeds (50% linseeds: 50% divided equally between sesame, pumpkin and sunflower seeds)

·       Muesli with a handful of chopped nuts and a spoonful of natural bio-yoghurt

·       Wholegrain toast with either:

o   boiled egg(3 OR 4) and cherry tomatoes        

o   peanut butter

o Baked beans , sautéed mushrooms and parsley, Add ½ avocado

 
Jody Middleton