The 411 on Nutrients that reduce stress and balance Blood Sugar
Nutrients provide the building blocks for our bodies to function properly and keep us moving, talking, seeing, and pretty much everything else. You could almost say they are needed for life!
When we experience stress, our bodies release stress hormones, such as cortisol and adrenaline. These hormones trigger the "fight-or-flight" response, causing a surge in energy levels. As a result, the liver releases stored glucose into the bloodstream to provide immediate energy for physical or mental exertion. This increase in blood sugar levels is a normal response to help the body cope with stress. Stress can make it more challenging to manage blood sugar levels for several reasons. The release of stress hormones can interfere with the effectiveness of insulin, the hormone responsible for regulating blood sugar. This can lead to difficulty in maintaining stable blood sugar levels. During prolonged or chronic stress, some people may resort to unhealthy coping mechanisms, such as emotional eating or consuming high-sugar and high-calorie foods. This can disrupt blood sugar control and potentially lead to weight gain or poor glycemic control.
Conversely, stress can also have the opposite effect on blood sugar levels. In some cases, stress can cause a decrease in appetite or changes in eating patterns, leading to an inadequate intake of carbohydrates. This can result in low blood sugar levels, also known as hypoglycemia, which can be particularly dangerous.
What are Macronutrients?
Nutrients that are needed in larger amounts for energy.
The three main Macronutrients are Fats, Proteins, and Carbohydrates
Fat is essential for: Brain development, insulation, energy reserves, cell function, organ protection, and absorption of fat-soluble vitamins A, D, E & K
Sources: Meat, Dairy, Eggs, Oils, Nuts, Seeds, Avocado
Protein is essential for: Building muscle, skin, blood, brain and nervous system
Sources: Meat, Fish, Eggs, Dairy, Beans, Legumes, Nuts, Seeds
Carbohydrates are essential for: Fuel for energy
Sources: Raspberries, Blueberries, Brussels, Beans, Legumes, Honey, Whole Grains
Macronutrients
Micronutrients
What are Micronutrients?
Nutrients needed in smaller amounts for metabolic processes
The three main Micronutrients are Vitamins, Minerals, Phytochemicals
Vitamins are essential for: Cell function, development and growth, function as antioxidants, and assist in the absorption of other nutrients
Examples: Vitamin A, B’s, C, E, K, D
Minerals support: Bone, muscular, cardiovascular, and nervous system functioning, plus produce enzymes/ hormones
Examples: Magnesium, Copper, Zinc
Phytochemicals: Prevent chronic diseases, and exert actions like anti-inflammatory, anti-microbial, and antioxidant effects
Example: flavonoids, phenolic acids, isoflavones, curcumin, isothiocyanates, and carotenoids
It’s no secret that food is our fuel source for our bodies and minds. Without it, we could not survive. Similarly, we aren’t able to function well when we do not eat enough in general or are not giving our bodies the right foods they need to work. Optimal fuel changes depending on the person and what their body needs at a particular time, but I think it's safe to argue, in general, that supplying our bodies with a nutrient-dense diverse diet will provide the best building blocks to live.
Focusing on a well-balanced and nutritious diet with regular physical activity and stress managements exercises, like yoga or meditation, will go a long way. Simply just being aware of what is on your plate, meal planning, portion control, and regular mealtimes can help stabilize blood sugar levels. And, when coupled mindful eating, like eating in a relaxed environment, and going for a quick 15 minute walk after eating to reducing the post meal blood sugar spikes, you’ll be able to better control your stress related blood sugar instability!
Ready to take the first step towards feeling alive again?
We go over:
What your goals are and why you are working towards those goals
What your life looks like now and how we can make small modifications to get you working towards your goals
The importance of accountability & realistic timelines when setting a goal so you can feel empowered and see results
What you need from me to help you feel your best and get you where you want & need to be
