I find I am very sensitive to those blood sugar crashes. You know, the ones that come when you push past your usual lunch break to meet a deadline or squeeze in one more task, or in my case, one more client? I can run on the adrenaline of the session, but when it's over, so am I. I hate that stopped in your tracks feeling. I always have more I want to get done and when I let my blood sugar crash, I know I won't accomplish more in that day. It feels like someone turned my brain off.
To minimize spikes and crashes in energy level, you want to make sure your nutritional intake supports a sustained flow of energy by limiting fluctuation in blood sugar level. An even blood sugar level can also help you improve your focus and concentration, and help you prevent mood swings caused by hypoglycemia.
Here are 5 tips to use nutrition to support a sustained flow of energy:
1. Eat meals with a low glycemic load – combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.
2. Eat foods rich in B vitamins, such as whole grains and nutritional yeast.
3. Eat just the right amount and type of protein for your body – keep a food journal to see how much protein works best for you.
4. Stay hydrated – dehydration often causes fatigue and headache. How much is enough? Divide your body weight in half. That's the number of ounces to aim for in a day. (If you weigh 150 lbs, you should drink 75 ounces of water each day!)
5. Avoid caffeine, which worsen blood sugar fluctuation. A little natural caffeine is good for the brain; just don't run on caffeine as a source of energy!
Can't figure out how to incorportate these tips into your lifestyle? Check out our group coaching offer for practical help. Sometimes you just need a weight loss coach to make it all fit!