Are You Hypoglycemic?

Hypoglycemia is a fancy word for low blood sugar. The concepts of low and high blood sugar can be confusing at times, because they are so closely related and both indicate a diet too high in sugars and carbohydrates. So what distinguishes one from the other?

We all have a pancreas. Right after we eat a meal or snack, the pancreas secretes a hormone called insulin. Insulin’s main job is to take the glucose (sugar) from the foods we eat and put it into our cells. Once inside our cells, that sugar is stored for future energy production.

In a healthy body, insulin lowers blood levels of sugar after a meal by increasing the rate at which cells absorb this sugar. When we are exercising our haven’t eaten in a while, our body helps us regulate our blood sugar levels by releasing some of this stored sugar back into the blood, providing us with the energy we need to go about our lives.

However, poor dietary and lifestyle choices can interrupt this careful balance of sugar in our blood. A diet high in refined sugars, trans fats, and other processed foods, and low in fiber and fresh fruits and vegetables, can lead to hypoglycemia. When a lot of sugar is consumed, it is absorbed quickly into the bloodstream, leading to a hyperglycemic state. Due to the rapid increase of sugar in the blood, the pancreas secretes large amounts of insulin and that insulin works to put this sugar into cells. This then causes blood sugar levels to drop very quickly, leading to a hypoglycemic state. As this cycle continues with each meal or snack a person eats, the insulin eventually becomes tired and worn out, leading to poor function and eventually more serious diseases, such as diabetes.

Symptoms of Hypoglycemia

• Cravings for sweets or carbohydrates
• Irritability if a meal is missed
• Tired or weak when a meal is missed
• Dizziness when going from sitting to standing suddenly
• Frequent headaches or migraines
• Forgetfulness or low concentration
• Tiredness an hour or two after eating
• Heart palpitations
• Occasional shakiness
• Afternoon fatigue
• Occasional blurry vision
• Depression or mood swings
• Being overweight
• Frequent anxiety or nervousness
• PMS

What Can You Do About It?

Exercise can help prevent the onset of hypoglycemia and type II diabetes, and can also help to control these issues. Exercise enhances the sensitivity of insulin, making it more efficient inside the body. In addition, it strengthens the body so it can function at a higher level. It makes sense if you think about it. When you have excess sugar in the body, it is just sitting there waiting to be used as energy (or, to be stored as fat). When we exercise, we demand more energy from our cells, utilizing all that excess sugar.

Avoiding alcohol can really help people with hypoglycemia, as alcohol interferes with normal glucose utilization and increases the secretion of insulin. Smoking increases free radicals and contributes to symptoms of hypoglycemia and diabetes, so quitting smoking is very important (for a thousand other reasons too!). Finally, as usual, focus on a whole foods diet – eliminate or reduce refined sugars and fats, excess caffeine, and all processed foods. Increase dietary fiber in the form of vegetables, legumes, nuts and seeds, and drink plenty of water each day.

As I have said in the past, blood sugar issues are at the root of many of our health problems (I know this from personal experience!) and it is very important to choose wisely for proper blood sugar control!

Stress: Cortisol, Blood Sugar & Disease

I know I promised this stress information last week, but I had too much going on and could not find the time to post. Normally I’d try to squeeze it in, but given the topic, I figured it was better to let it go and revisit it this week when I have more time.

We experience stress when life’s demands exceed our ability to meet those demands. Each of us has a different capacity to handle stress – this is an important thing to remember. One person may be able to juggle a full-time job, family, cleaning the house, volunteering, and cooking meals all without issue, while another may experience severe stress and fatigue with a full-time job and no family to worry about. Another important point: stress can be physical (such as a knee surgery), emotional, psychological, or social; short-term or long-term; and real or imaginary/perceived.

Acute stress is the body’s initial response to stress, otherwise known as the “fight-or-flight” response. Remember, fight-or-flight refers to a series of changes that rapidly occur inside the body when we encounter a stressful situation. These specific changes actually prepare the body for quick thinking and fast-acting behavior so we can optimize our response to the stressful encounter. Energy reserves of fat, protein and carbs are rapidly mobilized through tissue breakdown, and this energy is transferred to our arms and legs so we can move quickly. Adrenaline levels increase, heart rate increases, blood pressure rises, body temperature increases, and we become very alert. The idea is that we will deal with the situation and then our body will quickly return to its normal balanced state.

Chronic stress, however, interferes with the natural fight-or-flight response. When someone is under chronic stress (and I think it’s safe to say we’ve all experienced chronic stress), cortisol levels increase. Cortisol is a hormone that helps the body respond to stress. It is useful in small amounts but very damaging in large amounts. The chronically high cortisol levels contribute to muscle loss, fat gain, and accelerated breakdown of bones and tissues. Symptoms of too much cortisol include weight gain, fatigue, blood sugar fluctuations, increased appetite, carbohydrate cravings, muscle weakness, low immunity, anxiety and depression, and low sex drive. Eventually, chronically high cortisol levels lead to inflammatory diseases such as diabetes, obesity, heart disease and arthritis.

Research has made it clear that there is a strong relationship between chronically elevated cortisol levels due to chronic stress, and long-term health. One of cortisol’s original roles is to encourage the body to refuel after responding to stress. However, when we have chronically high levels of cortisol, we are always hungry and craving certain foods, because our body thinks we need to refuel. This can lead to over-eating, and the fat tends to accumulate in the midsection – so it is readily available for the next stress response. This type of abdominal fat is associated with heart disease, diabetes and cancer.

Finally, I want to share the connection between chronic stress, elevated cortisol levels, and blood sugar imbalance. Insulin is another hormone I’ve talked about occasionally. Insulin’s primary role is to regulate our blood sugar levels. Other roles of insulin are to store fat in our cells, store sugar in our liver and muscle cells, and instruct proteins to build muscle. Someone with healthy insulin levels and insulin responses will optimally utilize the hormone and have internal balance.

During the stress response (fight-or-flight), all of our cells are instructed to ignore insulin, so as to keep the energy (fat, proteins and carbs) in the blood for rapid mobilization and use as our body responds to the stressor. Cortisol sends a message to the cells that rather than storing energy, they should break down their stored energy and send it into the blood. This is quite effective when we are actually facing a stressful situation, because we suddenly feel a surge of energy and can move quickly.

However, with chronic stress and chronically high cortisol, the body is continuously told to ignore insulin, which leads to insulin resistance. This is when our body becomes desensitized to insulin and therefore we have too much sugar in our blood, leading to weight gain, increased appetite, carbohydrate cravings, and diabetes.

Later this week I will talk about some important nutrients for someone who is under a lot of stress.

Fruit = Sugar = Fruit

My teacher gave us a friendly reminder yesterday that fruit, despite all of its wonderful nutrients, is still classified as a simple sugar. Yes, that means it’s in the same category as things like juice, soda, candy, or fat-free ice cream.

Fruit contains mainly fructose, which is the sweetest of all of the sugars. Simple sugars such as fructose go straight into our bloodstream after eating them, which gives us a quick rush of energy. Our body tells our pancreas to produce the hormone insulin, which is released and attaches to the sugars to guide them into our cells. This all happens very quickly, leaving us craving another energy burst by way of more simple sugars. As you can see, it’s this process that leads to constant sugar cravings.

But fruit is supposed to be healthy for us, right?

While fruit does contain many antioxidants and important nutrients for our health, it cannot be ignored that fruit is high in sugar. The skin of fruit does contain some fiber, but not much. The best way to approach eating fruit is to consume it with a protein and a fat. This way, the sugar will take longer to get into our bloodstream, and we will feel full for a longer period of time. This prevents the instant spike in our blood sugar. Rather than craving more sugar immediately, we will feel satisfied.

So basically, a piece of fruit alone is not the most well-rounded snack, especially for someone who tends to enjoy or crave sugar a lot. Some foods that would pair well with fruit that include protein and fats include nut butters; nuts and seeds; full-fat yogurt; a smoothie that includes flaxseed oil, nuts and tofu; or even some cheese.

And speaking of fruit, I happened to get an enormous amount of apples and pears from my CSA the past couple of weeks, so I made applepearsauce last night. I couldn’t find a recipe that I approved of so I made up my own – apples, pears, lemon juice, cinnamon, and a little bit of water. I kept the skins on and did not add ANY sugar. It turned out perfectly – nice and chunky, and just sweet enough. We had it with dinner (grass-fed steaks, kale chips, cucumbers and peppers) so there was plenty of protein and fat in the meal. But just a little tip for those of you that make homemade applesauce in the fall – no sugar is needed! The natural sugars in the fruit keep it plenty sweet. Also, if you keep the skin on the fruit, you’ll get a little extra fiber and texture!

Triglycerides

Triglyceride levels are typically measured at an annual doctor’s appointment, along with blood pressure and cholesterol. However, it seems like people take blood pressure and cholesterol levels more seriously and tend to ignore or be more relaxed about a high triglyceride reading. So, I thought I’d take a few minutes to just explain what triglycerides are, ideal ranges, and what a high reading can mean about your health.

About 95% of the fats inside our bodies are made up of triglycerides, and they are found both in our blood and our tissues. When we eat too many calories (essentially, more than we can burn up each day), triglycerides are stored as fat inside our bodies. Unsaturated fatty acids make triglycerides more fluid, whereas saturated fats are straight and therefore make the triglycerides more rigid and solid. High triglyceride levels are one of the biggest risk factors for heart disease, and since excess triglycerides are stored as body fat, they are directly linked to obesity as well.

The Blood Sugar & Triglyceride Connection

This can be a bit confusing but it's really important, so pay attention!

When we consume glucose in any form from any food, our pancreas releases insulin so we can get that glucose into our cells quickly to be used as energy. This, in turn, inhibits the release of triglycerides (because if we have glucose, we don’t need to use our triglycerides for energy).

However, when blood sugar imbalances are present and insulin resistance is occurring, we may have plenty of glucose in the blood, but no insulin to help get it into our cells to be used for energy. And when we need energy, our bodies respond. If the cells don’t have glucose, they turn to triglycerides. Therefore, our cells will continuously release triglycerides into the blood so we have something to burn as energy. However, if our triglycerides are constantly being used up, our liver is stimulated to produce even more triglycerides, which overloads the blood with them. This creates blood that is overloaded with triglycerides, glucose, and unproductive insulin – all risk factors for heart disease.

In a healthy, balanced body, insulin does its job of grabbing glucose as soon as the meal is eaten, placing it into the cells, and therefore supplying the energy needed to go on with the day. The liver is not stimulated to produce triglycerides, so blood levels stay healthy.

Elevated triglyceride levels can result from a number of different things. A chromium deficiency can increase triglycerides, as can too much vitamin E in the diet. Cirrhosis of the liver, a diet too high in carbs and too low in protein, too much alcohol, hypothyroidism, and poorly controlled diabetes can also lead to high triglycerides. However, most often elevated triglycerides are a result of one of two things: either someone is eating more calories than their body needs for daily energy, or their blood sugar is out of balance and so their body is confused and is producing more triglycerides than it really needs. A combination of these two things is also often the cause of high triglycerides.

Fish oil is one way to lower triglycerides. Supplementing with 2-4 grams of EPA and DHA (combined) daily has successfully lowered triglycerides in many people, along with reducing inflammation, reducing blood clotting, and stabilizing the heart.

Dietary changes can lower triglyceride levels as well. Balancing your blood sugar is a great way to lower triglycerides. I talk about blood sugar often – go HERE to read more about it. Other dietary measures that can help lower triglycerides include reducing calories to only those you need each day; reducing fat from non-whole food sources; increasing omega-3 fatty acids to 4 grams per day; reduction in alcohol intake; and weight loss.

NOTE: A triglyceride level of less than 100 mg/dL is desirable. “Normal” triglyceride levels are less than 150 mg/dL, borderline high is 150-199 mg/dL, and high is anything over 200 mg/dL.

Adrenal Fatigue: Part 2

Yesterday I talked about adrenal fatigue: what it is, what the symptoms are, and why it happens. Today, let’s look at some of the solutions.

The best way to approach this is to look at the stressors in our lives. Stress can include having a demanding job that soaks up too much of our time; feeling financially burdened because we have a family to support; emotional stress from our family life or personal issues; stress on our bodies due to poor diet or lack of adequate sleep; physical stress from training for races or other activities; and more. We all experience some level of stress. The difference is in how we approach this stress. I believe some level of stress is actually good – it helps motivation levels and keeps someone going. However, when we overreact to stress our body takes a toll, and we can start to show signs of adrenal fatigue.

Some stress is beyond our control, so let’s focus on the thing we can control: our diet. Diet is a great way to balance your adrenals and get your body in the best shape it can be to deal with the other stressors in life.

Since cortisol helps us to regulate our blood sugar, keeping blood sugar in balance will in turn keep cortisol levels more balanced. I’ve talked before about blood sugar and insulin resistance. Eating more protein at breakfast is the first step in balancing blood sugar. For someone whose blood sugar is out of whack, a fruit and yogurt parfait will just not cut it in the morning. Instead, they should be eating things like eggs, vegetables, nuts, and even a little meat or fish. In addition, mid-morning and mid-afternoon snacks are important. If someone with adrenal fatigue gets too hungry, more stress is put on the adrenals and they’ll experience increased symptoms. Snacks should be composed of whole foods and should include a fruit or vegetable as well as some protein and a little healthy fat. Examples: apples with almond butter; veggies with hummus; whole grain crackers topped with pesto; or berries and nuts with plain yogurt.

Since eating will give your cortisol levels a boost, it’s best to eat your biggest meal in the morning and a smaller meal in the evening. This will not only get you going in the morning, but will prevent unwanted energy bursts late at night that keep you from falling asleep when you get into bed. I often tell people not to be afraid to make breakfast their biggest meal of the day. It really sets the tone for your day and can be a powerful tool in weight loss, balancing hormones, increasing energy levels, and more.

Finally, someone who is experiencing some level of adrenal fatigue will find it very helpful to eliminate or reduce nutritional stressors such as caffeine, alcohol, refined or processed sugars and fats, and other processed foods. People with adrenal fatigue often have food sensitivities, especially to dairy or gluten, so eliminating these for a few weeks to see if there is a difference is often recommended. I know these things are difficult, so taking it slowly is a good idea. Focusing on whole foods, especially fresh fruits, vegetables, and lean protein, can really make a difference for people!

I know this is just a brief overview, but hopefully it gives you some idea of the direction you need to take and (more importantly) why you need to make the changes. I think it’s empowering to understand what is going on inside your body and make a conscious decision to make changes, rather than just follow a doctor’s or nutritionist’s orders without really understanding the “why”. The more people can educate themselves, the easier it will be for them to make decisions that are supportive of health and balance. I have seen the above nutritional recommendations make amazing changes for individuals, so I know that they work!

Have a great weekend!

Chromium

Chromium has come up a few times in my classes recently, so I thought I’d do a quick overview of what it is, why it is important, and which foods contain high levels of chromium.

What is chromium?

Chromium is an essential trace mineral. Our bodies absorb about 10-25% of chromium from a particular food.

Why is chromium so important?

One of the main functions of chromium is to help control blood sugar. Chromium is used to produce glucose tolerance factor, which is a compound that helps insulin function properly. When insulin is functioning properly, we are less likely to experience dramatic highs and lows in our blood sugar. I talked about blood sugar last week here – if you are someone who has ever had trouble stabilizing your blood sugar, you know what I’m talking about when I say “highs and lows”. Not everyone experiences these dramatic shifts, but many do (I know I do!).

One of the results of balancing blood sugar through chromium’s ability to produce glucose tolerance factor could be a clearing up of someone’s acne. Often times acne is directly related to blood glucose levels, and when they become balanced, the skin will also clear up.

Another function of chromium is fat and cholesterol metabolism. One study has found that chromium works with niacin (vitamin B3). You may remember when I talked about niacin back in March. It is a key nutrient used for metabolism of all of our food.

Chromium intake has also been linked to an increase in lean body mass.

Since our country eats so much processed foods, it is very realistic to think that one may have a chromium deficiency if they have certain symptoms. Symptoms can include high triglyceride levels, high blood sugar, low HDL cholesterol and high blood pressure.

Which foods contain chromium?

The most chromium-packed food I could find is (big surprise) calf’s liver. I blogged a great liver recipe here, but remember that it is extremely important to get your liver from a grass-fed calf to ensure its liver is healthy.

Other great food sources of chromium include potatoes (and I don’t mean french fries, unless of course you make them yourself at home); oysters; chicken; bran; whole grain bread; raw onions; green peppers; romaine lettuce; carrots; apples; bananas; cooked spinach; and cooked cabbage.

Some people also take a chromium supplement if they are experience signs of a deficiency. Before supplementing with chromium, talk to your doctor or nutritionist about any potential interactions chromium could have with other drugs.

Blood Sugar & Insulin Resistance

I am reading a book right now for my Body Typing class called The Nutrition Solution: A Guide to Your Metabolic Type, by Harold J. Kristal, D.D.S. & James M. Haig, N.C. According to this book, there are four different metabolic types, and people need to eat according to their metabolic type in order to maintain the proper acid/alkaline balance inside their bodies. The idea is that once this balance is achieved, all metabolic systems will be functioning optimally and one is more likely to avoid things like weight gain and disease.

I’m not sure I really buy into this metabolic typing theory, but many nutritionists do. Call me crazy, but it just seems unrealistic to me that we can put every person on the earth into 1 of 4 categories, and if they eat the diet for their category, they will stay healthy.

However, the book is still interesting to me and I really like their description of insulin resistance. Blood sugar is a major problem for many people, whether they know it or not. I didn’t even realize I had blood sugar issues until I started nutrition school. Basically, when we eat, our pancreas releases a hormone called insulin. This insulin acts as a “key” that unlocks our cell’s doors, so that energy (in the form of glucose) from our food can enter. Without glucose, our cells have no energy. Our brain cells ESPECIALLY need glucose and will stop functioning properly without it. SO, insulin is very important. I'll do my best to explain it in simple terms - stick with me, because understanding this stuff can be helpful if you or someone you know may have blood sugar issues.

So when we eat food, insulin lets it into our cells so we get energy. But when we eat foods that are really high in sugars, our pancreas needs to release LOTS of insulin to quickly get all of that sugar out of our blood. All of this insulin causes cell walls to become crowded. They begin to reject insulin because they are so overwhelmed. Without insulin, the sugar begins to build up in the blood. Sugar buildup in the blood interferes with proper metabolism and can eventually lead to disease.

We learned that people with blood sugar problems may suddenly NEED to eat and get cranky and cannot think about anything else until they get food. And I thought “that’s totally ME!” When I’m hungry, I have a really difficult time staying even-tempered and waiting patiently until I get food. I remember once I was a young kid and we were driving home from somewhere, and I just hit a wall. I got out of the car and just plopped down onto the driveway and began to cry. My mom and sister kept asking what was wrong, and all I could say was “I’m dysfunctional!” I didn’t really even know what that word meant at the time, and my sister totally made fun of me for using it, but my brain couldn’t think or react to anything because it needed fuel so badly!

I’ve worked hard to adjust my diet so I don’t experience such dramatic fluctuations in my blood sugar anymore (in a nutshell, more protein and fats!). However, according to this book I’m reading, I am a “fast oxidizer” meaning I tend to metabolize quickly. This means the sugars go into my cells fast and I am hungry again sooner than others may be. (But, keep in mind I’m not totally buying into this book… it also says that I am more likely to sleep well (totally not true); like to sleep in (again, not true), and have small to medium pupils (no idea if this is true or not!)).

When dramatic blood sugar fluctuations occur over extended periods of time, people can become insulin resistant, which can lead to things like diabetes and heart disease. Insulin resistance is typically accompanied by high triglyceride levels (this is a blood test your doctor can do); low HDL cholesterol; and elevated blood pressure. Those with insulin resistance tend to be at higher risk of cardiovascular disease than other people. This is because the accumulation of the hormone insulin on our cells can eat away at our blood vessels. And we all know that heart health depends on healthy blood vessel walls, so when they become corroded, our heart suffers.

Things that improve the cell’s ability to “fix” blood sugar issues include weight loss, exercise, and (of course) proper nutrition. According to this book, “proper nutrition” means eating according to your metabolic type. However, according to me, “proper nutrition” means avoiding processed and refined foods whenever possible and eating fresh, whole foods that give you energy and make you feel healthy and satisfied.

Blood sugar is a huge topic and I have only scratched the surface here. However, I think people should be aware of how it affects the body, particularly if it is allowed to occur for longer periods of time. It is possible to get it under control with some simple lifestyle changes, and I believe people will be more motivated to make these changes if they fully understand blood sugar and realize that if they don’t make changes, they are truly putting their body at risk for disease.