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.

Hormones, Part 2: Cortisol, Adrenaline & Insulin

Now that we know about biochemicals and that hormones play an important role in keeping the biochemicals balanced, let’s learn more about these specific hormones.

Cortisol

Cortisol’s many functions include preventing blood sugar from falling too low, aiding the liver in energy storage and new sugar production for energy, mobilizing energy to the brain so we can think and act more efficiently, and fighting inflammation throughout the body. All good things! However, too much cortisol can lead to a serious imbalance within the body. Cortisol production can become out of balance as a result of STRESS: emotional stress, nutritional stress, chemical stress, physiological stress, or hormonal stress. When we have excess cortisol production, we use up our structural and functional biochemicals very quickly and become depleted. This leads to symptoms such as depression, memory loss, loss of lean body tissue, bone loss, type II diabetes, high cholesterol and triglycerides, redistribution of fat to midsection, high blood pressure, weakened immunity, and inflammation throughout the body.

Adrenaline

Adrenaline is also known as the “fight or flight” hormone, which I write about every now and then. It is secreted in large amounts when we are under any type of stress, and is secreted in smaller, more regularized amounts constantly to help the body do things like maintain heart beat, access biochemicals, break down food for energy, and break down old cells to rebuild new ones. High adrenaline levels can be addicting in the short-term, because they demand the use of all of our biochemicals which leads to a false sense of optimal health. This is why people may experience a “high” or energy burst when they are under tight deadlines or when they are in a dangerous situation and must act quickly and smartly. However, over time too much adrenaline production can lead to the body using up its storage of biochemicals faster than it can rebuild them. This leads to any of the following symptoms: agitation, anxiety, nervousness, bladder urgency, blurred vision, emotional intensity, excessive sweating, heart palpitations, inability to fall or stay asleep, loose bowels, headaches, mental exhaustion, and flulike symptoms.

Insulin

I write about insulin often in relation to blood sugar imbalances. Insulin is another very useful hormone, as it helps keep the body from using up too many biochemicals and is a major rebuilding hormone (assuming one is eating the proper nutrients). However, lifestyle-based insulin disorders are caused by the under- or over-secretion of insulin due to daily poor nutrition and/or lifestyle habits. These can include a diet too high in refined carbohydrates or processed foods; over-exercising OR not enough exercise; over-consumption of alcohol; smoking or drug use; and more. High levels of insulin lead to oxidation, which is the forming of free radicals inside the body. Eventually one will become insulin-resistant, which causes chronic high insulin levels. The following are symptoms of insulin-resistance: fatigue, brain fog, heart palpitations, difficulty sleeping, irritability, anxiety, loose bowels or constipation, panic attacks, severe sugar cravings, acne, depression, infertility and/or irregular menstrual cycles, and weight gain. If left untreated, insulin resistance will eventually lead to poor health and disease, including things like high cholesterol, high triglycerides, hypertension, type II diabetes, coronary and cerebral atherosclerosis, and even cancer.

Now that we know a little more about these three important hormones, we need to know how to rebalance them! On Friday, I will address this issue, including nutritional protocols for rebalancing the hormones.

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!

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.