Constant sugar cravings low energy or sudden mood swings? Your blood sugar levels could be playing a bigger role than you think. Healthista spoke with Nutritional Therapist Cara Shaw who shared a few simple ways to help manage blood sugar naturally and support better overall health.
Small changes in blood sugar throughout the day are completely normal but when the spikes and crashes become more extreme it can sometimes signal that something isn’t balanced properly in the body.
Blood glucose is basically the amount of sugar moving through your bloodstream. It mainly rises after eating carbohydrates because the body breaks carbs down into glucose. Usually the more carbohydrates you eat the more glucose enters the bloodstream.
Levels can also rise during stress. When you’re stressed the body breaks down stored energy including proteins from muscles to release glucose into the bloodstream. This happens because the body thinks it needs quick energy to handle danger.
Levels are increased by consuming carbohydrates which get broken down by the body
The body doesn’t really know the difference between serious danger and everyday stress. Whether you’re running from danger or rushing through a stressful morning the body often reacts in a similar way by raising blood sugar to prepare for “survival mode.”
There are several common signs that may suggest blood sugar levels are not being managed well:
- Cravings especially for sugary foods
- Low mood
- Low energy
- Inflammation including symptoms like acne
- Infertility
- Polycystic ovaries
If these symptoms happen regularly there are a few natural ways that may help support healthier blood sugar balance.
Healthista spoke to Nutritional Therapist Cara Shaw who shared 5 simple ways to help manage blood sugar levels more effectively.
#1 Ensuring restorative sleep
Sleep plays a huge role in how the body functions especially when it comes to blood sugar control. Poor sleep can affect blood sugar levels from the moment you wake up even before eating anything.
The body follows something called the circadian rhythm which helps regulate energy hormones and metabolism. When sleep is disrupted this balance can get affected too.
Poor sleep can mean that your blood sugar is negatively affected from the moment you wake up
Getting enough quality sleep is one of the best ways to support the body naturally although many people struggle with this.
Some research suggests that CBD may help support relaxation and reduce anxiety which can make it easier to sleep more deeply.
Cara recommends Sleep Deep from JP’s Originals which contains herbal ingredients along with 15mg of full spectrum water-soluble CBD designed to help the body relax unwind and support deeper sleep.
#2 Lowering your stress levels
Stress and sleep are closely connected and both can affect blood sugar levels.
When stress levels stay high the body continues releasing stress hormones which can raise blood sugar because the body believes it needs extra energy to deal with danger.
If stress becomes constant blood sugar may stay elevated for long periods which can negatively affect overall health over time.
can cause your blood sugars to spike as your body prepares to respond to danger
Managing stress doesn’t always require anything complicated. Simple things like yoga meditation breathing exercises or even going for a walk can help calm the mind and body.
Sometimes stepping away from a stressful situation listening to music spending time doing something enjoyable or talking with someone supportive can make a big difference too.
#3 Limit fruit juices and artificially sweetened juices
Fruit juice may seem healthy but it can still cause blood sugar spikes because it contains carbohydrates that convert quickly into glucose.
This rapid rise in blood sugar is often followed by a crash later which can leave people feeling tired sluggish or craving more sugar especially in the afternoon.
Artificially sweetened drinks and squash may also affect blood sugar and can make tastebuds more used to very sweet flavors which may increase cravings for sugary foods.
make sure to pair it with a meal that contains protein healthy fats and fibre
Enjoying sweet drinks occasionally is completely fine but balance matters.
Pairing sugary foods or drinks with meals that contain protein healthy fats and fibre can help slow down how quickly glucose enters the bloodstream.
Moving your body after eating carbohydrates can also help because exercise allows the body to use glucose for energy instead of leaving it circulating in the bloodstream or storing it as fat.
#4 Be sure to eat breakfast
There’s always debate around breakfast and whether it’s really necessary but for many people skipping it can leave them feeling tired moody and low on energy. After going all night without eating your blood sugar levels can drop and that’s often when people start feeling “hangry” or irritated for no obvious reason.
Eating a balanced breakfast in the morning helps your body stabilise blood sugar levels and gives you more steady energy through the day.
Choosing a savoury breakfast instead of something very sugary can help even more because sweet breakfasts often lead to quick energy crashes later on.
Some people also experience a natural rise in blood sugar in the morning because of stress hormones released after waking up. Starting the day with good nutrients can help keep those levels more balanced and easier to manage throughout the day.
READ MORE: 3 healthy breakfast recipes that will keep you full till lunch
#5 Opt for complex carbohydrates over simple carbohydrates
Carbohydrates are an important part of a healthy diet but the type of carbs you eat really matters.
For example eating a large plate of white pasta on its own can cause a much bigger blood sugar spike compared to having a smaller portion mixed with protein and healthy fats.
Instead of relying mostly on simple carbs try choosing more complex carbohydrates. These foods contain more fibre which helps slow down how quickly glucose enters the bloodstream. That means steadier energy fewer crashes and better blood sugar control overall.
Good options include whole grain bread brown rice root vegetables and grains like oats quinoa and buckwheat.