Do you feel tired and exhausted all the time? Do you have difficulty concentrating on your work or getting out of bed in the morning? Do you feel energy-drained after lunch or late afternoon? Do your bouts of energy come by having sugary or caffeine drinks or food, which leave you sapped, nervous, short-tempered, and edgy afterward? Well, you are in for a surprise. You may be a sugar addict! Sugar dependence for energy can contribute to symptoms such as mood-swings, fatigue, headaches, motivation loss, low productivity, and sometimes depression. The more you consume sugar for temporary energy; the more dependent you become on it, leading to health imbalance and chaos. Let us see what frequent sugar consumption does to the body.
When refined sugar and carbohydrates (sweets, soda, drinks, chocolates, pastries, refined grains) are consumed alone and frequently, blood glucose peaks in the body triggering insulin spikes in response. Insulin rush causes a sudden blood sugar drop, leaving the individual sapped of energy, exhausted, moody, short-tempered, and low. As a result of hyperglycemia, the victim resorts to more sugar and caffeine, which produce seesaw effects on both body and brain, causing sugar dependence. Sugar interferes with the brain chemistry. So how do we correct the condition? Dietary changes, blood sugar control, stress reduction by avoiding sugar, caffeine, and stimulants are safe ways of balancing mood swings, eliminating exhaustion, and improving energy levels.
Dietary changes encompass several steps. The first one is replacing pure sugar and refined carbohydrates with whole grains, legumes, fruits, and vegetables such as yams with skins.
Taking more than three smaller meals a day is important, yet main meals should never be omitted. A balanced breakfast is the most important meal of the day; it is an energy booster and stops munching in between meals. Meals should be regular and on time.
Blood sugar should be controlled with the right mix of low glycemic foods that neither elevate sugar nor insulin levels. Whole foods (whole grains and fruits) should substitute sugars and soda drinks and should be combined with protein or other foods to ensure long lasting energy and regulate sugar levels. Should you wish to eat carbohydrates, fruit juices, chocolates, or sweets, make sure you eat them within a meal to slow down sugar uptake. Whole fruits mix well with nuts, seeds, and cheese.
Fruits such as banana, pineapple, and melon contain the brain chemical serotonin, which is a mood stabilizer. To stabilize blood sugar levels further, add ground cinnamon or a cinnamon stick to herbal tea, desserts, pastries, morning cereal, and cooking. It controls blood sugar spikes.
Dairy products, poultry (turkey), nuts, proteins, whole grains, and legumes have tryptophan, which is converted to serotonin, a calming neurotransmitter that also enhances sleep and subdues stress hormones. Potassium and other minerals in fruits and vegetables soothe anxiety. Lettuce juice and herbs (chamomile, valerian) calm the nerves and induce sleep.
Stress can result from caffeine, stimulants (energy and soda drinks), and sugar, which disrupt sugar balance and flood the body with cortisol, leaving the individual run down, edgy, and nervous. If you cannot quit them completely, take them with meals to avoid their highs and lows and go for decaffeinated coffee.
Essential fatty acids (EFA), omega-3, lower risk of depression that follows ups and downs of sugar, caffeine addiction, and stress hormone flooding. They also prevent cardiovascular disease and dementia. These fats are found in deep-water fish (salmon, tuna, sardines), nuts, and seeds (flax seeds, hemp, walnuts). They also increase serotonin production, control stress hormones, and improve the neuron’s electrical impulses.
Regular exercise improves energy, stamina, and physical and mental well-being and reduces stress-related imbalances. A balanced diet and regular activity can transform fatigue, anger, uneasiness and mood swings into energy, wellness, calmness, and positive thinking and will add a spark to your health and a sparkle to your life.
(Mariam A. Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)