Blog Layout

The blood sugar rollercoaster

Katie Tarling • December 19, 2023

Blood sugar


I thought I'd write this article, as we approach the New Year, about my recent relationship with sugar! This article is for information and interest only and is neither advice nor instruction.


I’ve been feeling recently like I've been riding the blood sugar rollercoaster and have decided to write this article about how that makes me feel and what I’ve tried to do to help me pause the rollercoaster and get off the ride! 


When my blood sugar rises and falls regularly throughout the day my energy levels often dip, and I feel lethargic and lack motivation, especially in the mid-afternoons. I crave more sugary foods, find myself snacking more often, I notice worsening anxiety, and I have less patience with myself and with those around me.


photograph of a til rollercoaster

My low energy levels are likely the result of a sudden surge and consequent dip in my blood sugar levels after a snack or meal that's high in simple carbohydrates. This dip is likely caused by a surge in insulin, the hormone required to move glucose out of the blood and into the cells in our muscles or liver. This insulin surge often results in a very rapid crash in blood sugar levels, hence my lethargy. One theory for managing this is to even out the peaks and troughs, creating a more stable blood sugar level throughout the day.


I'm aware that this blood sugar rollercoaster is not only causing me some issues in the short term but is not optimal for my long-term health either. Raised blood sugar levels are connected to higher levels of inflammation in the body, which is linked to most of the chronic long-term health conditions that are so common today. So, by improving my relationship with sugar now, I hope to improve my wellbeing both now and into the future. 


Changes I'm trialling


These are some of the things I’ve changed...


1 - Avoiding eating sugary foods on an empty stomach – So, if I fancy an afternoon snack, such as crisps or chocolates, I’ll have a piece of fruit first, often combined with some protein such as nuts or cheese. 


2 - Having vegetables first - I’ve been trialling some of the glucose goddess hacks, including starting my meals with the vegetables. When it’s convenient I’ll eat my vegetables first and my carbs towards the end of the meal. Then if I fancy something sweet, I'll have it as my pudding, and not as a separate snack.


3 - Movement - Another of the glucose goddess tricks is to utilise our muscles soon after a meal to help remove some of the additional glucose from the blood. So whilst watching television after dinner, I might do a few simple exercises like calf raises or squats, or perhaps dance around the kitchen while clearing up!




Whilst it’s impossible know which specific changes are having an effect amongst all my other daily habits, I do feel an improvement in my energy levels overall, and I’ve eaten fewer sugary foods lately. However, I'm writing this in early December, so time will tell if I'm able to stick at it over the festive holidays!



Resources


An interesting online article on the Healthline website discusses 11 reasons why sugar isn't good for you and can be found here


In summary, it explains that consuming high levels of sugar, especially those found in sodas and sugary drinks can have an impact on our risk of high blood pressure, heart disease, type II diabetes, obesity, acne, low mood, liver issues, cellular ageing and more.



If you're thinking of changing your diet or lifestyle to try and improve both your short and long term health outcomes, I recommend seeking advice from a qualified professional such as a health coach, doctor, or nutritional therapist, and perhaps checking out the resources listed below. You can find out more about health coaching at the UKIHCA website here


Are you already subscribed to my monthly emails? If not, why not sign up using the button below and choose a free Pilates class voucher to use at your first class, or instead claim a free guide to better sleep.


Books 

The glucose goddess method - Jessie Inchauspé and New River

The Four Pillar Plan - Dr Rangan Chatterjee



Share by: