If your energy levels are up and down consider your blood sugars (glucose)!
Blood sugar/glucose, is the main sugar found in your blood that comes from the foods you eat, its' your body's main source of energy.
This is why your energy levels are driven by the foods you eat. Foods breakdown and covert into glucose which gets released into the blood stream. Some foods release sugars into your bloodstream much faster than others, you want to be consume less of these and more foods that are slow releasing known as low GI (Glycemic Index) foods.
Your breakfast will impact your energy levels throughout the day!
Blood sugar levels are naturally lower first thing in the morning, if on top of that you start your day with high GI foods such as simple carbohydrates; toast and jam, pastries and cereals, after the initial surge of energy you will experience that blood sugar crash!
The sugars from simple carbohydrates break down very quickly in the body, entering the blood stream fast causing a spike in blood sugar.
Some of the signs of blood sugar crashes!
Drowsiness
Low energy
Irritability and mood swings
Sugar cravings
Weight gain
Poor concentration
Palpitations and anxiety
Excessive sweating
Headaches
"Breakfast is the most important meal of the day, depending on what you eat."
The first meal of the day after an overnight fast is important for blood sugar control.
Food, in simple terms is fuel for the body, energy that the body will use up throughout the day.
So it makes sense to consume majority of your daily calories earlier in the day so they get used up, as you are more likely to be moving around.
Evening is the time when you are more likely to be sedentary and will store most of the food you consume, which can lead to weight gain. Eating heavy meals too close to bedtime will also impact sleep as the body is still digesting.
What goes up must come down, the higher the sugar levels rise (peak) the bigger the CRASH (dip)!
You body is constantly trying to maintain a state of balance and will try to normalise blood sugar.
“Blood sugar levels are lower when you wake up in the morning, so it's important to eat a meal that won't cause an instant spike.”
So how do you keep your blood sugar levels in check?
Avoid eating simple carbohydrates on an empty stomach:
Commercial breakfast cereals including granola
Sweetened yogurts
Pastries
Toast & Jam
Fruit juices and fruit on its own
Breaking your fast with a healthy balanced breakfast consisting of protein, healthy fats and complex carbohydrates that contain fibre, will keep your blood sugar levels on an even keel.
Examples of blood sugar friendly breakfast:
Overnight Soaked oats
Avocado with Eggs
Wholegrain bread with nut butter and banana
Berries with plain full fat yogurt
Green smoothies
The gradual release of sugars from these foods will keep you feeling fuller for longer.
Avoid snacking in between meals, eat every 3-4 hours, allowing sufficient time for digestion and experience fewer blood sugar spikes.
"A high consumption of simple carbohydrates can lead to weight gain, particularly around the middle."
Other factors that effect blood sugar
Stress: When you are stressed, your body releases several hormones, even if there isn't a major physical threat involved. Blood pressure rises, heart rate increases and a blood sugars rise. Learning to manage stress is therefore important.
Sleep Even just one night of poor sleep can make your body use insulin less efficiently. Practice sleep hygiene, avoid stimulants, caffeine, alcohol, chocolate (contains caffeine), have your last meal 2 hours before bed, avoid caffeine after 2pm.
Dehydration: Less water in your body means your blood sugar is more concentrated. Drink a minimum of 2 litres of water a day, this includes herbal teas but caffeine and alcohol negates water consumption as they are dehydrating, drink an extra glass of water to counterbalance.
Artificial sweeteners: Artificial sweeteners can signal the same response in the body as table sugar and get mistaken for glucose (due to their sweet taste). They are low in calories and 200 to 700 times more sweeter than table sugar. They can increase cravings for sugary foods and drinks therefore consume with caution.
Glucose releases insulin from the pancreas, increasing the levels of insulin in the blood, this can lead to insulin resistance causing diabetes. Insulin resistance is the main cause of diabetes, the more glucose in released into the blood stream the higher the demand for insulin.
If you, or anyone you know, can relate to this, get in touch!