Energy slumps after eating? Support your blood glucose balance

Do you have energy slumps especially after eating, sugar or carbohydrate cravings, and are perhaps overweight?  If so, you might need support for your blood glucose (blood sugar) levels.

When we eat high carbohydrate or sugary foods, we raise the levels of glucose in the blood. This has to be well-controlled as high glucose levels have a negative effect on health. The hormone insulin helps us use the glucose or store the excess as fat. If this process is disrupted, we may have energy slumps when high sugar levels drop, experience weight gain, and perhaps even permanently disrupted metabolism. 

For many of us, unless you are following a specific diet (e.g. high fat/ketogenic diet), glucose from carbohydrates is the main source of fuel. The blood levels of glucose are managed by 2 hormones: insulin and glucagon. Increased blood glucose stimulates insulin production by the pancreas. Insulin increases glucose uptake by cells through the glucose transporters (GLUT) for energy production.  

In recent times, we have seen a growing dependence on carbohydrates and simple sugars (sucrose & glucose) as a primary source of fuel, as it is easy to think that a sugary snack is the quick fix solution when you’re feeling tired. However, our bodies seem to prioritise the storage of fuel rather than the release of it.  

Diets rich in refined carbohydrates lead to metabolic maladaptation and poor glucose management, leading to low energy,  sugar/carbohydrate cravings, and a number of other symptoms.  

How can we optimise our energy and balance blood glucose levels so we can be naturally healthy and productive, yet rested and recuperated? How can vitamins, plant extracts and other nutrients in supplements help?

The key to balancing blood glucose levels is to avoid a rollercoaster of peaks and troughs by managing your diet and lifestyle and increasing your intake of the key nutrients. Excess blood glucose is a huge problem as it damages the body, while not enough ‘fuel’ may make you feel tired.

Here are some useful tips to help you balance your blood sugar and energy levels.

• Eat within a 9-12 hour window each day. Keeping to a regular timing/frequency of eating can be helpful to reduce glucose peaks and troughs (e.g. ‘time-restricted feeding’ or ‘intermittent fasting’).

• Avoid caffeine, or drink one cup of good quality green tea/coffee before 12 p.m. Caffeine elevates cortisol, which in turn elevates our blood sugar.

• Exercise or move at least once a day for 30 minutes. Also include some muscle building exercise as strong & efficient muscles burn more fuel.

• Keep to a regular sleep-wake routine (e.g. 10pm-7am per night). A healthy sleep-wake cycle has a significant effect on daytime energy, blood glucose and appetite regulation.

• Address the stressors in your life and increase daily calming activities. Cortisol counteracts insulin, so elevated levels can lead to increased blood glucose and fatty acids.

• Monitor your blood glucose regularly. This can help to see how your diet and lifestyle affect your levels and enable you to choose the right strategies to regain stability and control. For guidance, seek professional advice from a qualified health professional.

• Eat a healthy, low processed food diet. Focus on non-starchy vegetables, and include good quality essential fats and protein at each meal. 

• Limit added sugars and processed foods. Avoid sugary snacks and drinks which lead to energy slumps from glucose spikes and crashes.  

• Eat anti-inflammatory foods – For example, a Mediterranean diet high in oily fish, wholegrains, fruit and vegetables, beans and pulses, nuts and seeds and good quality oils such as olive oil can support weight loss and reduce inflammation. Visceral (abdominal) obesity can lead to insulin resistance and a perpetuating cycle of inflammation.

• Establish a regular meal routine and reduce intake of high-sugar and high-fat foods to support the balance of energy levels and contribute to overall digestive wellbeing.

• Eat a wide variety of wholefoods to ensure a diverse daily intake of energy, vitamins, minerals, phytonutrients and fibre. 

Prefer a liquid? Try our Nutrisorb® Chromium which is provided in a simple purified water base for blood glucose and energy support.

Changing habits that have developed over years is never easy, but hopefully these few smart tips will help you on the road to better blood glucose regulation and health.