Dr Michael Mosley's radical new dieting approach
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Most people at some point in their life will experience an element of grouchiness that takes over when going too long without food. As our lives get busier, it can be easy to forget to eat or choose to ignore obvious hunger signs. By ignoring these signs, an emotional reaction can be triggered that are most like anxiety and stress, which become greater the longer the body is deprived of food. In a study published in the Proceedings of the National Academy of Sciences, researchers found a correlation between hunger, feeling angry, and low blood sugar levels, proving that hanger-related emotions are linked to low blood sugar levels.
To effectively manage your blood sugar levels, Jess Hillard, nutritionist from leading sports nutrition brand, Warrior (www.teamwarrior.com), offered her expert advice on the importance of avoiding hanger emotions by managing your blood sugar levels and how to do this.
Don’t skip meals
To effectively manage your blood sugar levels, it is extremely important to ensure that you are eating three meals per day that contain all the essential nutrients your body needs, said Jess.
She continued: “This includes carbohydrates, protein, vegetables, and healthy fats. By not eating at key mealtimes, your body will find it difficult to stabilise blood sugar levels and will leave you feeling famished.
“To avoid this and ensure your energy levels are consistent throughout the day, eating at key mealtimes is essential.”
Have snacks available
If you know that you are prone to low blood sugar levels or find that you get the shakes during the day, it is important to carry snacks with you at all times, advised Jess.
“These should be high in carbohydrates to give you the nutrients you need to effectively manage your blood sugar levels. A great option for when you are on the go is the Dark Chocolate Raspberry Warrior CRUNCH bars from leading sports nutrition brand, Warrior (RRP £19.95, available to buy from www.teamwarrior.com). These contain 24g of carbohydrates and are a convenient snack to carry around with you to avoid having to reach for something unhealthy.
“Having healthy snacks on you at all times are key to preventing you from getting to the ‘hangry’ point and feeling dizzy.”
Exercise consciously
Exercising regularly is essential to a healthy routine.
But Jess added: “It is important to be aware of the impact exercise can have on your body as it increases insulin sensitivity.
“Whilst this is not necessarily a bad thing, as it means your cells can effectively use the available sugar in your bloodstream, it does mean that you need to ensure that you are fuelling your body sensibly before and after exercising.
“To avoid experiencing dizzy spells or feeling faint after exercise, you should ensure you have a high carbohydrate snack or meal shortly after finishing.
“If the workout is longer than 60 minutes, you might want to think about having something to refuel your blood sugar levels during your workout too. Great options for this are sports drinks, sweets, or energy gels, which are easy to consume during exercise.”
Sleep regularly
A poor sleep routine sleep can have an impact on blood sugar levels, and even one night of sleep deprivation can increase insulin resistance, which can impact your blood sugar levels, said Jess.
“Lack of sleep is also seen to be related to diabetes and other blood sugar disorders which make it hard for your body to regulate blood sugar levels.
“You should allow yourself at least one hour before you intend to sleep to unwind, with no screen time. This will wind your brain down ready to sleep and will improve the quality of your sleep too. Instead of looking at your phone, scrolling endlessly on Instagram, read a book for an hour.
“If you are prone to overthinking at night, which in-turn effects your sleep, great options can be putting on some storm sounds to take your mind off the thoughts, or even a soothing podcast.”
Stay hydrated
Many overlook the importance of drinking enough water when it comes to managing blood sugar levels, but sufficient hydration can not only support but even lower blood sugar, said Jess.
She explained: “This is because water not only prevents dehydration, which can elevate blood sugar levels due to a higher concentration of glucose in the bloodstream, but it also helps flush out excess sugar through urine.
“It is recommended that you should drink at least eight glasses of water per day, but if you find this difficult you could try adding lime or lemon to give it added flavour.”
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