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Consider this: that slice of toast in the morning may be doing much more than starting your day – it may actually be fueling anxiety, fatigue, and restless nights. Those refined breads and processed carbs can, in fact, put you on an up and down “blood sugar rollercoaster” with all the jitters and heart racing that come with anxious mood swings. There are additional considerations on how what we eat can affect our mood, including the more recent trending theory known as the “Gut-Brain Axis”. We will explore all of this and more in the following article.
The Blood Sugar Rollercoaster
To understand the ups and downs of the blood sugar rollercoaster, we first need to define the term “glycemic index”. The glycemic index indicates the likelihood of a food causing a rise in blood sugar, measured on a scale of 0 to 100. Thus, foods with:
• A high glycemic index causes blood sugar levels to rise rapidly and then crash.
• A low glycemic index only causes a gradual rise in blood sugar without the subsequent crash.
The “sugar crash” comes from our body’s attempt to regulate our blood sugar levels by telling our pancreas to release the hormone insulin, which lowers our blood sugar. The quick lowering of our blood sugar levels does lead to mood changes, including fatigue and irritability. Furthermore, consistently overworking your pancreas due to persistently high blood sugar levels from a poor diet can increase one’s risk of developing diabetes as well. Therefore, be sure to be health-conscious and research the foods you eat regularly to avoid those with a high glycemic index. Now, this doesn’t mean you can or should overindulge in low glycemic index foods, as the total number of carbs is just as important a factor as well in increasing one’s risk of developing diabetes.
The Gut-Brain Axis
In recent years, there has been growing evidence linking a healthy gut to the normal functioning of the brain, also known as the Central Nervous System (CNS). Suggested mechanisms for how this works include the release of hormones, neurotransmitters (or nerve messengers), and immune factors from the gut, which send signals to the brain. Thus, gut health experts are recommending a healthy diet rich in the nutrients your gut bacteria need to continue to produce the healthy messengers your brain needs to function well. If our gut bacteria have the nutrients they need to thrive, they will produce the necessary factors your brain needs to thrive as well. You may also want to discuss adding a probiotic to your daily regimen with your doctor. Probiotics supply your gut with the bacteria needed for a healthy gut.
Eat Smart, Sleep Deep
An important factor in feeling good is getting a restful night’s sleep. You may want to keep an eye on the foods you eat, especially before bed, as they can affect the quality of your sleep each night. It has been found in a recent study that intake of high-sugar foods hurts sleep, and it is no surprise, given the jittery feelings and irritability that a sugar crash can cause. The study authors note that foods and beverages with high-sugar content may also likely contain caffeine, which can affect sleep quality.
According to the National Sleep Foundation, foods to avoid before bedtime, in addition to high-sugar foods, include:
• Spicy foods, which can trigger heartburn and indigestion before bedtime.
• Fatty foods: foods high in saturated fat have been found to disrupt sleep patterns.
• Caffeine: a stimulant that keeps you alert, it’s a sleep disruptor as well.
• Alcohol: hurts sleep and keeps you awake, and can also worsen symptoms of Obstructive Sleep Apnea.
If you need a small snack before bedtime, consider foods such as oatmeal and other whole-grain foods, which are complex carbs that gradually increase blood sugar levels, thereby avoiding blood sugar spikes. It is still best to give a window of time between eating and sleeping, so the body can focus on sleeping instead of digestion. In terms of daytime eating, healthy eating habits have been found to lead to more restorative sleeping patterns. Experts suggest consuming the following as part of your healthy diet:
• High fiber diet: fresh fruits, vegetables, whole grains, and low-fat proteins.
• Foods high in B Vitamins: B Vitamins are believed to help regulate melatonin.
o These include fish, lean poultry and meat, legumes, eggs, and dairy.
A healthy diet also contributes to a healthy weight, which in turn reduces one’s risk of developing obstructive sleep apnea, a medical condition characterized by poor sleep, abnormal breathing patterns, daytime sleepiness, fatigue, and an increased risk of heart disease.
Practical Strategies to Stay on Track
We have now outlined several practical strategies to follow a healthy diet, keep a healthy gut, and, in turn, maintain a healthy mind. To summarize, here are the key steps to feed our gut what it needs and support healthy brain function:
• Choose lower glycemic index foods: avoid the blood sugar rollercoaster, skip the jitters, and lower your risk of diabetes.
• Support gut health: feed your gut bacteria the nutrients they need to thrive, and support healthy brain functioning too. Consider discussing a probiotic with your doctor.
• Foods and Sleep: Avoid foods that negatively impact your sleep, and follow a healthy diet.
In summary, what you feed your gut, and ultimately your body, has an impact on much more than just your gut itself. It affects your sleep, mood, brain function, and overall risk of chronic disease. Stay on track, consult your doctor, and follow a diet that keeps you happy and healthy.
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