Sugar cravings? Feeling ‘hangry’? Energy levels all over the place? Does this sound like you? If it does, there is a good chance that the reason for your symptoms is an underlying imbalance in your blood sugar levels, and the good news is that these symptoms are fixable.
Your body has some very tight controls in place to keep things working at optimal function and this is especially true when it comes to blood sugar levels. Blood sugar can either be too high, which is what happens in diabetes when insulin is either no longer produced or does not work properly, or you can also have low blood sugar, which is what causes the symptoms mentioned above.
High blood sugar causes damage to organs over time and is generally not considered a crisis for the body in the short term. Low blood sugar, on the other hand, is considered an emergency for the body as sugar is the primary energy supply to the brain, and once levels get too low, your brain can stop working properly – definitely an emergency! We know that high blood sugar can be caused by a diet high in simple (refined) carbohydrates, sugar and not enough exercise, but why does low blood sugar occur? Well, there are a few reasons. One of these is called reactive hypoglycaemia which occurs when your body’s insulin signalling is out of balance. What happens in reactive hypoglycaemia is that when you eat something (especially foods high in sugar or more refined), your body releases too much insulin. Insulin acts like a key to open the doors of your cells, allowing glucose to go into the cells to be used to make energy. When you release too much insulin, more of the glucose travels into the cells and you are left with less in your blood. When the blood glucose levels get to low, your body sends out distress signals such as carbohydrate or sugar cravings, shaking, sweating, feeling like you might kill someone if they stand in the way of you and food (hangry) and your energy levels can drop too as your body thinks it is in starvation mode and stops producing energy.
The other reason that you can have low blood sugar is simply because you are not eating enough, regularly enough or have done lots of exercise without eating enough. This second type of low blood sugar is easily remedied by making sure you eat regularly especially when exercising.
So, what can be done about it?
Reactive hypoglycaemia is a reaction to the food that you are eating, so the easiest thing to do is to change your diet. The best diet for this condition is a well-balanced whole foods diet with a special focus on eating a good breakfast containing protein. Research shows that eating a higher protein breakfast leads to reduced food intake throughout the day. Make sure that you have protein with each meal, some unrefined complex carbohydrates (like whole grains, fruits and vegetables) and some healthy fats too as these also help to slow down the digestive process and reduce spikes in blood sugar.
Other things that help with healthy insulin signalling and maintaining good blood sugar levels are:
- Avoiding high sugar foods and refined carbohydrates
- Exercising (improves insulin signalling) and making sure you eat after exercising
- Eating at regular intervals – try not to go too long in between meals – snacks are a good idea for you
- Omega 3 fats – these assist insulin signalling
- Nutrients such as chromium, zinc, magnesium and vitamin B3 also help your body to hear the signals it is receiving
- Reducing stress – the release of cortisol, your main stress hormone, increases blood glucose and can cause a crash later on in the day
- Avoid caffeine – this works in a similar fashion to stress at causing blood sugar crashes
- Talk to your naturopath about herbal medicine to help your body get back into balance
If you have symptoms of blood sugar dysregulation, it is important that you seek the advice of your health care practitioner as these symptoms can be due to other health issues which need investigating.
Our naturopaths routinely help people with diabetes, pre-diabetes and blood sugar dysregulation. Call us on 07 3367 0337 to make an appointment.