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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.
Excess glucose is then stored as glycogen in the liver and muscles. When those stores are full, glucose is converted to fatty acids and triglycerides and stored away in fatty tissue. Decreased levels of glucose stimulate glucagon, causing the release of glucose from glycogen stores, fatty acids and through the process of gluconeogenesis whereby your body makes glucose from scratch.
Our body is generally able to switch between different fuels depending on what is available from diet. Some cells (muscle cells) use fatty acids, glucose, and amino acids, whilst the brain cells prefer glucose and ketones.
In recent times, we have seen a growing dependence on carbohydrate and simple sugars (sucrose & glucose) as a primary source of fuel, as 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 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. 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, consisting of mostly non-starchy vegetables, and include good quality essential fats and protein at each meal.
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.
Reduce or eliminate added sugars, sugary drinks, snacks, and processed foods. Try to eat regularly and before 6pm in the evening.
Enjoy a low GI/GL diet, rich in a wide variety of wholefoods to ensure a diverse daily intake of energy-supportive vitamins, minerals, phytonutrients, and fibre.
Chromium: broccoli, raw onions, green beans, mushrooms, cinnamon.
B Vitamins: avocado, whole grains, liver, berries, green leafy veg, nuts, eggs, broccoli, cauliflower, daikon radish, mushrooms, salmon, meat, dairy.
Magnesium: leafy greens, squash, pumpkin seeds, spinach, Swiss chard, sesame seeds, quinoa, black beans, cashews, sunflower seeds, daikon radish, cacao.
Fibre: minimum 30g per day (vegetables, fruits, whole grains, nuts, seeds, legumes).
Improve the pancreatic function by limiting fats and sugary foods and by creating a meal routine and avoiding erratic and frequent eating.
Gluco Complex contains chromium, magnesium and B vitamins for blood glucose and energy support with manganese and myo-inositol.
Effective - Providing high dose chromium to help the body maintain balanced blood glucose levels, along with vitamins B2, B3, B5 and B6, manganese and magnesium for energy support and the reduction of tiredness and fatigue.
Specific solution - One of our edited range of go-to specific solution products for your health concerns.
Health properties - Also includes alpha lipoic acid which is a powerful antioxidant produced in the body.
Optimum support - Myo-inositol is a naturally occurring substance produced in the body. It is the most easily used by the body type of inositol which has been used in clinical trials.
Synergistic formulation - Specifically selected blend of nutrients to support blood glucose and energy, especially if you have energy slumps after eating, or sugar and carbohydrate cravings.
Flexible - Easy to swallow capsules allowing convenience and splitting dose throughout the day to ensure maximum efficacy.
No unnecessary additives.
Environmentally friendly - Recyclable packaging.
Suitable for vegetarians and vegans.
From 30 to 90 days’ supply at 1-3 capsules per day.
Prefer a liquid? Try our Nutrisorb® Chromium which is provided in a simple purified water base for blood glucose and energy support.
Optimum support – optimally absorbed, high potency liquid form providing 220μg per 2 drops.
No unnecessary additives.
Flexible – only use what you need, easily mixed into liquids or under the tongue, and convenient to use on the go. Especially suited to individuals who have difficulty swallowing tablets or capsules, those with digestive and absorption difficulties.
Suitable for vegetarians and vegans.
Changing habits that have developed over years is never easy, but hopefully these few smart tips will help you on a road to better blood glucose regulation and health.