Blood Sugar Spikes - How it affects Hormones + Mood

A blood sugar spike is a rapid increase in blood glucose levels, often after eating a meal. Blood glucose is the body's primary energy source, but when levels rise too quickly, it can cause many problems.

Anytime you eat carbs, whether it’s sweet like fruit, starchy like potatoes, or grainy like oatmeal, your body will break it down into glucose.

Once the glucose enters the bloodstream, it leads to an increase in blood sugar. Your pancreas will then release the hormone insulin so it can fuel your cells with glucose and reduce your blood sugar. Your cells then use glucose for energy! However, if glucose levels rise too quickly, the body can become resistant to insulin, leading to an increased risk of developing conditions such as type 2 diabetes.

But, diabetics are not the only people that should care about blood sugar and insulin. In fact, we ALL experience a glycemic response from the foods we eat.

Balanced meals that contain fiber, fat, and protein will still increase your blood sugar levels because that is a normal response. But, processed foods, sugary drinks, or carbohydrates like fruit eaten on their own with no protein or fiber to blunt the blood sugar response, can create blood sugar spikes that mess with our energy, mood, hormones, inflammation, cravings, and even aging!

In addition, insulin resistance can also contribute to hormonal imbalances, including an increase in androgens (male hormones) in women. This can lead to symptoms such as acne, hirsutism (excessive hair growth), and irregular periods.

Furthermore, blood sugar spikes can also affect mood. When glucose levels rise quickly, the body releases a surge of adrenaline to help regulate the glucose. However, when glucose levels then drop rapidly, it can cause feelings of irritability, fatigue, and anxiety. This is often referred to as a "sugar crash."

We have the opportunity to balance our blood sugar with our diet.

There are several things you can start to do to balance your blood glucose levels:

• Eat balanced meals that contain protein and fiber.

• Try to avoid eating “naked carbs”. This means if you are having a banana as a snack, pair it with some almond butter or some beef jerky. The fat and protein will help flatten your glucose curve.

• Drink a diluted shot of apple cider vinegar before meals. This can help reduce a glucose spike by 30%!

• Change up the order you eat your food. Start with veggies on your plate, then protein +fats, and lastly eat your carbs. For example- eat your salad first, then chicken, then sweet potatoes.

• Save your dessert for after your balanced meal, not before and not in between meals.

• Move after a heavy meal. This could be as simple as going for a walk.

Aside from food, taking care of your health in other aspects like engaging in regular physical activity and managing stress levels can also help regulate blood sugar levels.

In conclusion, blood sugar spikes can contribute to hormonal imbalances and mood swings by affecting insulin sensitivity and causing adrenaline surges. By focusing on a balanced diet, regular physical activity, and managing stress levels, it is possible to regulate blood sugar levels and reduce the risk of these problems.