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Sweet Harmony: How Balanced Blood Sugar Supports Your Brain and Mood

Have you ever wondered why you feel cranky when you're hungry, or why you can't concentrate after a sugary snack? The answer lies in a fascinating connection between your blood sugar and your brain. Let's dive into this sweet relationship and discover how keeping your blood sugar balanced can lead to a happier mood and sharper thinking.

The Basics of Blood Sugar: Your Body's Fuel

Imagine your body as a car. Just as a car needs the right amount of fuel to run smoothly, your body needs the right amount of sugar in your blood to function well. This sugar, called glucose, comes from the food we eat and serves as energy for our cells.

Normally, your body is like a skilled driver, keeping your blood sugar levels just right. It does this with the help of hormones like insulin, which acts like a key, unlocking cells so they can use the glucose. But sometimes, things can go awry, leading to blood sugar levels that are too high or too low.

The Mood Rollercoaster: When Blood Sugar Goes Wild

Have you ever heard of being "hangry"? It's that cranky feeling you get when you're hungry, and it's all about your blood sugar. Let's look at Sarah's story to understand this better.

Sarah, a busy 65-year-old retiree, often skipped meals while volunteering at the local library. By mid-afternoon, she'd feel shaky and irritable. To quell these feelings, she'd grab a candy bar from the vending machine. At first, she'd feel better, but soon after, she'd be back on the mood rollercoaster.

What Sarah was experiencing is called "reactive hypoglycemia." When we go too long without eating, our blood sugar drops (hypoglycemia). Our body reacts by releasing stress hormones, making us feel anxious and irritable. Eating something sugary causes a rapid spike in blood sugar, followed by a crash, creating a vicious cycle. We have all seen the Snickers commercials. Entertaining as they are, they are the exact opposite of what to do. Sugary snacks tend to make those symptoms worse over time.

Sarah broke this cycle by planning regular, balanced meals and snacks. She swapped her candy bars for nuts and cheese, which helped keep her blood sugar stable. I added some adrenal support, Sarah found her mood much more even throughout the day.

But it's not just low blood sugar that affects our mood. High blood sugar can lead to feelings of lethargy and even depression over time. It's all about finding that sweet spot of balance. Processed foods, foods with chemicals and additives tend to make it more difficult to find that sweet spot. Getting back to basics makes it a bit easier. Proteins take longer to digest, but are not great for energy. Fats are much better for energy but some people may have trouble switching over to use this more efficient form of energy. Keep in mind that fats, although they have more calories per gram, they are also used for a lot of different functions in the body. They are essential. Carbs are just energy. The more processed the faster it hits your blood sugar.

Thinking Clearly: Your Brain on Balanced Blood Sugar

Your brain is a glucose glutton, using about 20% of your body's energy. It needs a steady supply of glucose to function well. When your blood sugar fluctuates, it's like trying to drive a car that's alternately flooring the gas pedal and slamming on the brakes.

Low blood sugar can make you feel confused and forgetful. On the flip side, high blood sugar can leave you feeling foggy and unfocused. It's like trying to think through a cloud of cotton candy - sweet, but not very clear!

Interestingly, while glucose is the brain's preferred fuel, it's not the only option. Many people who follow low-carb diets, such as the Keto diet, report experiencing improved mental clarity and mood stability. This is because when carbohydrate intake is very low, the body starts producing ketones from fat, which the brain can use for energy.

The process of switching to ketones for fuel takes some time and effort, as your body needs to adapt. However, once adjusted, many people find that their thinking becomes clearer and their mood more stable. It's like giving your brain a different type of fuel that burns cleaner and more efficiently.

This doesn't mean everyone needs to follow a Keto diet, but it does highlight how different fuel sources can affect our brain function. For some people, reducing carbohydrates and stabilizing blood sugar through diet can lead to significant improvements in cognitive function and mood.

Whether you're running on glucose or ketones, the key is consistency. Your brain thrives on stable energy sources, which translates to clearer thinking and more balanced moods.

The Long Game: Blood Sugar and Your Brain's Future

Keeping your blood sugar balanced isn't just about feeling good today; it's an investment in your brain's future. Research suggests that unstable blood sugar over time can increase the risk of cognitive decline and dementia.

In fact, some researchers have begun referring to Alzheimer's disease as "Type 3 Diabetes" due to the strong link between insulin resistance (a hallmark of Type 2 Diabetes) and Alzheimer's. While this doesn't mean that everyone with diabetes will develop Alzheimer's, it does highlight the importance of blood sugar balance for long-term brain health.

Spotting the Signs: When Your Blood Sugar Might Be Off

So how do you know if your blood sugar might be causing issues? Here are some signs to watch for:

• Mood changes: Irritability, anxiety, or sudden mood swings

• Cognitive symptoms: Difficulty concentrating, forgetfulness, or mental fog

• Physical signs: Fatigue, shakiness, or excessive thirst

If you notice these signs regularly, it might be worth talking to your doctor about your blood sugar levels. However, it's important to understand that "normal" blood sugar levels can be interpreted differently.

The Numbers Game: Understanding Blood Sugar Readings

Here's a little insider knowledge that might surprise you: what's considered "fine" when it comes to blood sugar can vary depending on who you ask. Let me explain with a story.

Meet Bob, a patient in his 60s. Bob came to me with sleep apnea, a "beer belly," some issues in the bedroom, and a major sweet tooth. His regular doctor had told him his blood sugar was "fine" based on standard tests. But was it really?

In Western medicine, doctors often work with broader ranges for blood sugar. For instance, you might not be diagnosed with diabetes until your fasting blood glucose reaches 126 mg/dL or higher. But here's the catch - you can experience the effects of higher blood sugar well before reaching that number.

As a functional medicine practitioner, I prefer to see fasting blood glucose closer to 90 mg/dL. At 120 mg/dL, you may not have diabetes, but you're likely starting to feel the impacts of elevated blood sugar.

In Bob's case, we decided to work on improving his blood sugar levels, even though they were technically within the "normal" range. We made some dietary changes, added some targeted supplements, and encouraged more movement throughout his day. The result? All those other symptoms - the sleep issues, the belly fat, the bedroom troubles - they all improved.

It's also worth noting that some people may never reach the diabetes threshold of 126 mg/dL. They might have strong genes and an excellent insulin response. But here's another twist - sometimes the body produces too much insulin to keep blood sugar down. This condition, called hyperinsulinemia, can cause its own set of problems.

The takeaway? Don't just rely on whether you're above or below a specific number. Pay attention to how you feel, and don't hesitate to dig deeper if something seems off, even if standard tests say you're "fine." There are no negative side effects of improving your digestion and blood sugar. Nobody ever says, “I changed my diet for nothing. Sure I feel great but it wasn’t necessary so I am going back to the old way!”

The Good News: You're in the Driver's Seat

Here's the exciting part: you have a lot of control over your blood sugar levels through your food choices. While we'll dive deeper into strategies in a future article, here are a few quick tips:

1. Be wary of "naked carbs" - carbohydrates eaten alone can cause bigger spikes in blood sugar. Try combining them with protein or healthy fats.

2. Choose whole foods over processed ones. Processed foods often leave us less satisfied, leading to more snacking and blood sugar swings.

3. Pay attention to how different foods make you feel. Everyone's body responds differently to foods.

A Sweet Ending: Small Changes, Big Impact

Let's end with an inspiring story. Dr. James (name changed) struggled with mood swings and depression for years. After extensive research, he decided to drastically change his diet, eliminating most carbs and sugars. While his approach might be extreme for many, the key was that it eliminated the blood sugar spikes he had been experiencing.

The result? Dr. James reported a complete turnaround in his mood and energy levels. His story illustrates the powerful impact that stabilizing blood sugar can have on our mental well-being.

Remember, you don't have to make drastic changes all at once. Small, consistent steps towards better blood sugar balance can lead to significant improvements in how you feel and think. Pay attention to how different foods affect your mood and mental clarity. You might be surprised at the connections you discover!

By understanding the sweet harmony between your blood sugar, brain, and mood, you're taking an important step towards a healthier, happier you. Here's to your journey towards better balance - your brain will thank you!

The Truth About Supplements: Why Quality Matters More Than Price

The supplement industry, despite its growing popularity, is unfortunately not as well-regulated as we might hope. Recently, a study tested 27 top-selling berberine brands, revealing some alarming results. Shockingly, four of these products contained no berberine at all, and another ten had less than half the amount claimed on their labels. Only three brands contained the advertised amount of berberine. These were all over-the-counter products, not the high-quality ones I recommend.

This highlights a crucial issue: not all supplements are created equal. When patients tell me they've tried a supplement like berberine and saw no results, it's often because they weren't getting the genuine product or the right dosage. This is why I'm very selective with the supplements I recommend.

Your account on FullScript gives you access to tens of thousands of supplements, but I generally stick to a handful of trusted brands. It's not that other brands are necessarily bad, but the ones I recommend are proven to be good. I've done the research to ensure these products are not only genuine but also properly formulated and bioavailable.

Buying cheap supplements or bulk deals might seem like a good idea, but they often aren't. The quality and effectiveness of these products can be questionable. When it comes to your health, cutting corners on price can lead to disappointing results or even potential harm. I prioritize recommending high-quality products from reputable companies because I want to protect you from scams and ensure you're getting the best possible support for your health.

In summary, while the allure of a bargain can be tempting, it's crucial to invest in quality supplements. The products I recommend are chosen with care, backed by research, and come from trusted companies. This way, you can be confident that you're getting the nutrients you need in the right amounts. Remember, in the world of supplements, you often get what you pay for, so choosing quality over a bargain is always the better investment for your health.

"The bitterness of poor quality remains long after the sweetness of low price is forgotten." -Ben Franklin

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