Blood Sugar 🍬📉

Being a busy mum sometimes means skipping breakfast in order to make the school run in the morning. However, in the long run this can result in fatigue and a constant lack of energy.

Chronic fatigue, afternoon energy slumps, a reliance on stimulants such as coffee, nicotine or sugar and morning tiredness are just a few symptoms which may be linked to imbalanced blood sugar.

Insulin controls our blood sugar (glucose) and how much of it is turned into cellular energy. Certain foods that we eat such as carbohydrates are broken down by our body into simple sugars which are used as a fuel for our body. When our diet consists predominantly of carbohydrates and simple sugars or when we skip our meals it can trigger blood glucose fluctuation.

High blood sugar in the body triggers a frequent release of insulin and over the time it can cause diabetes and insulin resistance http://www.nutritionalhealthcare.co.uk/blood-sugar-imbalance. High blood sugar can result in the symptoms such as: blurred vision, mood swings, an excessive first, frequent urination and in a long term vaginal and skin infections, worse vision and intestinal issues such as: diarrhea or constipation.

On the other side starving our body of a sustainable energy source throughout the day may result in low blood sugar levels and subsequently unexpected cravings for sugar to get you through the day!

Raised blood sugar can be noticed after eating a meal, and drops when we skip meals or when stimulants such as caffeine, sugar, alcohol or cigarettes wear off.

When our blood sugar is low we may experience symptoms of tiredness and fatigue, difficulty to concentrate, lack of coordination, PMS, clammy skin, chills, irritability, lack of motivation, disturbances at night and even dizziness.

Many of us (including me!) are familiar with 3 o’clock trips to the vending machine to pick up a sugary snack! Sadly, this quick boost of energy doesn’t last long. When blood sugar drops our body send signals to our brain to request more energy – and we feel very tired and fatigued, shaky with a tendency to wake up during the night. We then tend to reach for a product high in sugar, refined carbohydrates or other stimulants to keep us going for the rest of the day.

Ongoing blood sugar imbalance can cause physical stress which stimulates the release of stress hormones: cortisol and adrenaline. Increased levels of cortisol in a long run can lead to elevated blood sugar levels which eventually may result in Type 2 Diabetes.

Ongoing blood sugar fluctuations and poor sources of energy can cause physical stress resulting in a “fight or flight” response that stimulates the release of stored glucose into our blood stream, pushing it into the most affected areas such as our muscles and brain. Fluctuations in one’s blood sugar may eventually overtax our adrenal glands causing our adrenals to produce inadequate amounts of cortisol and struggle to maintain equilibrium in our body and its ability to efficiently respond to stressors. Food Science, Nutrition & Health Fox and Cameron’s 7th edition. High blood glucose levels and insulin suppression may trigger the cells starvation of glucose. In a result the hunger signals are send to the brain by the cells and as a consequence leads to overeating. The remaining of unused glucose are stored as body fat. Studies suggest that Cortisol may also effect the appetite and high-calorie food cravings by connecting to hypothalamus receptors in the brain. Epel E, Lapidus R, McEwen B, Brownell K. Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology. 2001;26(1):37-49.

So what to do to keep your blood glucose levels in a ‘tip top’ state?

Here are a few tips: eat at least an hour after waking up - yes it can be a difficult task when you have a house full of little people! However, you can prepare for this - write down a few ideas of your ideal breakfast and start prepping the day before. I make my protein shake/smoothie (protein powder, nut butter, raw cacao, avocado, nut milk) the night before so it is ready for a quick swoosh in the morning. Make some nut energy balls (watch how much dried fruit you put in as they are high in sugar!) on the weekend and freeze them. You can quickly defrost them while you getting your children ready for school. Eggs, scrambled or boiled (prepare the night before and keep it in the fridge) with chives and a slice of pumpernickel (or rye) bread are quick and super easy to make and provide a good source of protein and complex carbohydrate; and when you are really out of time – a 2 egg omelette with some spring onions or a few slices of pepper or some spinach (if your kids pull faces at it blend it into the pancake/crep batter) will do a trick! Sprinkle some cinnamon on the pancakes or add a teaspoon to smoothies - studies suggest that 1-6g of cinnamon a day taken for 40 days may help to reduce high blood sugar by 24%.

Healthy snacking on nuts or seeds, eggs, lean meat, fish, pulses i.e. beans, chickpea and legumes are rich in protein, complex carbohydrates and good fats (Omega 3) helps to reduce unhealthy cravings and will make you feel more satisfied and fuller for longer. Avocados, olives, olive oil, some seeds and nuts i.e. walnuts, sunflower seeds are also a great source of good unsaturated fats providing sustainable boost of energy.

A tip for busy mums – If you have no time to eat in the morning or in between the school run – put some nuts, seeds, oatcakes/buckwheat crackers or protein bar such as High Protein/low sugar, Carb Killa’ into your bag the night before and every time you feel hungry, have a palmful of nuts/seeds or couple of buckwheat crackers/oatcakes while you are waiting outside the school! Don’t skip your meals and this will help you to keep your blood sugar levels stable for the whole day!

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Nanoplastics 🥤and our health 😟

Today is international plastic bag free day where we stop and think about our use of disposable plastics which in my opinion should not just be a one off day of awareness but something we reflect on all the time!

A few months ago while on holiday, my little son and I took a short stroll across a beautiful, untouched beach in Fuerteventura called Cofete. After about 20 minutes we had collected a whole bucket of plastic waste including bottles, fishermans’ nets, hotel guests’ wristbands, tooth picks and bottles’ screws!

What was really upsetting was observing a couple who sat on the beach in quite a romantic setting totally ignoring two washed up plastic bottles lying next to them - they did not think to pick up the bottles and take them to a near by bin which was literally 50 meters away. If they only knew that plastic not only affects our marine life but also their own health!

Plastic breaks down into tiny fibres called nanoplastic which are then ingested by fish and other sea-life that end up on our plates. Microplastics can also accumulate in sediment (Thompson et al., 2004), and may therefore be available to benthic species. 

What happens next??

Researchers suggest that we ingest approximately a credit card worth of plastic on a weekly basis which at times is unavoidable (air pollution, work space, water, released by machinery, leaking from food packaging). Plastic waste breaks down over time realising toxic substances such as bisphenol (BPA) and phthalates. Nanoplastic can enter our cells and locally affect our GI tract and its immune responses. Once the epithelial cells of the mucousa are entered nanoplastic can travel to the blood stream and then be carried through the lymphatic system to the gall bladder and liver. “Their size enable their passage through the placenta and blood-brain barrier and into the gastrointestinal tract and lungs, potential sites for harm to occur”.  

Increased toxicity from the combination of microplastics and associated chemicals is linked to cancers, impaired immunity (autoimmune disorders), birth defects and endocrine disruption.

“On highly impacted beaches, microplastic concentrations (< 1 mm) can reach 3% by weight, and are a potential substrate for the adherence of organic contaminants (Wright et al., 2013), and colonisation by bacteria (Zettler et al., 2013)”

So what can we do to eliminate our oral exposure to plastic?

• Look for foods which are wrapped in plant based biodegradable wrappers

• Swap from clingfilm to beeswax food wraps i.e. @ https://www.beeswaxwraps.co.uk/

• Use glass containers to store your food instead of plastic

• Drink from glass or metal bottles such as Klean Kanteen @ https://www.kleankanteen.com/

• Install a water filtration system (reverse osmosis system or TAPP2) at your home to protect your family form harmful chemicals including microplastic

• If you like sparkling water make your own using this glass system! @ https://sodastream.co.uk/products/crystal

• Use organic beauty and personal care products and avoid products containing microbeads such as body scrubs, glittery make up, shower gels or some toothpastes - look for local markets or little independent shops or organic farms which may offer plastic free shopping such as jar or care products refills. I use http://www.cherrygardensfarm.co.uk/ and https://www.theecopantry.co.uk

• Ditch outdoor plastic toys and replace them with more sustainable wood ones!

• And see my instagram for more ideas!

Although it may appear a bit overwhelming and at times unrealistic, making just a few simple swaps can start to motivate you to change and prove that it’s easier that it sounds!

And take a look at what we’ve done with plastic fisherman nets - friendship bracelets! 

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Combatting January Blues: Vitamin D3 🌞

VitD3 also known as “The Sunshine Vitamin” - is a hormone like vitamin which is produced by our body during exposure to the Sun’s UVB rays. Cholesterol in our body helps support the conversion of skin pigment melanin into vitD3 the most active form of vitamin D, which is then metabolised in our liver and kidneys and transported to our blood steam. This January’s cloudy weather in UK didn’t really give us much chance to boost those levels unless you were lucky to escape to some other hot and sunny country 🛫. As little as 15 minutes of Sun exposure a day can help us to produce sufficient amount of vitD3, the amount we produce can vary depending on the time of the day, our skin colour and the time of year. Air pollution, latitude, cloud cover, body exposure and use of sunscreen are a few of the factors which may affect the production. It has been reported that 1 in 5 of us are vitamin D deficient.

Depletion of vitamin D has been linked to mood disorders such as seasonal affective disorder (SAD) and depression. Studies suggest that increasing the dose of vitD can be helpful in decreasing the symptoms of depression. VitD is believed to support synthesis of neurotransmitters called monoamines i.e. serotonin “the feel good hormone” in the brain, which could potentially help to treat depression and mood disorders. Great food sources of vitD are oily fish such as: salmon or mackerel, egg yolks, small amounts are also found in beef liver and fortified foods i.e. milk or dairy products. If you are unable to soak in the Sun rays, supplementing with vitD3 can also be a good way to ensure that we have a sufficient amount of it (make sure you consult with your health practitioner to discuss appropriate dose suitable for your needs and requirements).

Enjoy the sunshine 😎

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Combatting January Blues: Stress 😓

Stress is not easily managed and it’s something I suffer from presently. I am writing this post while sharing a bedroom with a very loud little 4 year old. We are currently living in a small basement flat while building our dream house. Not having adequate headspace, natural daylight or a proper place to cook can be quite a challenge but there are always solutions to improve ones mood. I will give you a few tips on how to manage stress at the end of this post.

Stress can be caused by many factors and not only the very obvious ones but things that we sometimes may not even notice i.e. emotions, prolonged physiological stress i.e. recovery after surgery, bereavement can put extra burden on our body. Many clients of mine say they don’t have time to manage stress without realising that if they don’t find time now - prolonged stress can impact their future vitality. 

Two small bean shaped glands sitting above our kidneys called Adrenals are responsible for controlling the production of two major stress hormones: cortisol and adrenaline. Adrenals are responsible for the regulation of blood glucose, control our sleep/wake cycle (the circadian pattern of cortisol secretion) and manage our metabolism. When we put our body under prolonged stress we can overtax our adrenals causing cortisol shut down when the body becomes cortisol resistant. What this means is that instead of our cortisol level rising in the morning to give us energy and get us ready for the day and lowering in the evening to help us wind down and fall asleep - it flatlines all day! As a result we feel tired during the day and awake in the evening which can effect our sleep. High stress levels can effect insulin secretion and utilisation potentially leading to increased blood glucose and insulin resistance which may also result in weight gain. Continued stress on the adrenals may potentially lead to Adrenal exhaustion where cortisol levels drop immoderately leaving us felling out of whack, irritable, foggy headed and often with salty cravings!

These are all signals to tell us our batteries need re-charging!

Focusing on a few things to help us tackle stress and addressing anxiety can pay off dividends over the long run. Managing emotions can be difficult, however little steps every day helps chip away and breaking down the achievable can become the building blocks to a bigger change.

How I manage my stress? As I mentioned before small spaces can be overwhelming especially when there is limited daylight. I try to go for an hour’s walk pretty much everyday to get some fresh air and soak in some daylight. Moderate exercise is also a great way to keep cortisol under control and to stimulate the release of neurotransmitters called endorphins (“feel good” brain chemicals) in the body responsible for boosting mental wellbeing. Scientists suggest that regular low intensity exercise can naturally reduce circulating cortisol levels and help to maintain a healthy weight. Excessive exercise, however, can increase cortisol levels. Try to finish your exercise a few hours before bed as exercising may stimulate cortisol production resulting in disturbed sleep. I tend to go swimming a couple of times a week (utilising my time while my son is having his swimming lessons!) and go for a quick 30min jog in my local park once a week.  Motivation can be tricky, therefore I would recommend to buddy up with one of your friends or join the park run etc. This will help you to establish  dates and times which quickly become your weekly routine. Find a sport that’s right for you - from fast walking to rock climbing, don’t look at Fitness magazines with “pretty” weight lifting routines, find something that suits you, that way you’re more likely to stick with it long term. Try to secure some space for “me time”. It doesn’t have to take much out of your busy schedule and it doesn’t mean it needs to be an expensive health club or fancy retreat. An evening bathing routine to soak in Epson Salts (Magnesium sulfate) may help relax your muscles allowing for a restful night. For those who are more adventurous and don’t suffer from claustrophobia, the float experience is a great way to relax. Floating for 45min in a mini pool filled with a highly concentrated minerals allows you to soak a sufficient amount of Mg helping you to restore all the magnesium that your body is deprived of due to stress. I have visited a float tank and while I didn’t fall asleep I felt amazingly light floating from one end of the cubicle to the other! Studies suggest that increasing the Mg levels in the body may help to improve cardiovascular health, support the utilisation of insulin by the body, have anti-inflammatory properties and supports the serotonin (“feel better hormone”) production in the brain.

Supplementing Magnesium especially in the evening can encourage and control the activation of GABA (gamma-aminobutyric acid) in the brain and keep the brain from getting overstimulated and stressed. Foods containing Mg include: green leafy vegetables such as kale and spinach, broccoli, artichokes, asparagus, avocados, legumes as beans and chickpeas, seafood, dark chocolate, nuts and seeds. Meditation is also a great way to increase GABA brain signalling. It doesn’t have to be super long, and like me - you can hide secretly in another room or in the bathroom for only 3-5 minutes in the morning to set yourself and see the bigger impact during the day. Applications such as headspace are great for beginners and don’t require long term commitments. Meditation can improve sleep and has been linked to reducing chronic inflammation. Taking some time off social media may also help - instead of updating your instagram go and meet a friend - it is believed that social interaction can significantly reduce stress levels. Cry, hug, box - punch and if this doesn’t help, speak to a qualified therapist who may guide you on how to manage stress and emotions i.e. CBT (cognitive behaviour therapist). Remember sharing is caring and can benefit you enormously.

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Combatting January Blues: Sleep 💤

January is that classic time of the year which brings excitement for the year ahead but at the same time a lack of sun and the post Christmas slump can lead us towards January blues! As I often find myself feeling this way at this time of the year I thought I would write about 4 simple things that could potentially help you to overcome that bundle of emotions.

In the first of 4 posts, today we’ll cover a subject we never get enough of…

Sleep - Although some of us think we don’t need much sleep or are sometimes proud to boast how little we get, the reality of how much we need is very different. According to the multiple studies an adult (16-84) needs between 7-9h sleep and senior (65 and older) 7-8h sleep. Sleep is a very important aspect of our life and not only how much we get but also its’ quality. Melatonin is a hormone released at night which helps to control the day and night sleep-wake cycle. The sleep hormone melatonin also plays a role in weight loss and blood sugar control. Recent studies suggest that melatonin encourages weight loss by utilising energy-burning “beige fat” - fat cells which are located near the collarbone and along the spine in adults. This could potentially have a therapeutic effect at treating obesity and diabetes 2. Melatonin has also been linked to blood glucose and blood pressure management. Studies suggest that sleep deprivation may reduce the insulin sensitivity and glucose metabolism resulting in weight gain. Daylight and artificial light emission (blue light: mobile phones, tablets, TVs and computers) may decrease the production of melatonin resulting in disturbed sleep - so avoid digital screens an hour or so before bedtime which will allow your body to wind down. You can increase quality hours of sleep by improving “sleep hygiene” practices i.e. using an eye mask, reduce light in the room with thick curtains (black out), avoiding stimulants such as alcohol, nicotine and coffee which can induce cortisol - stress hormone production three hours before bedtime and the use of essential oils (i.e. frankincense, camomile, lavender) to relax the mind before sleep. An insufficient amount of sleep can impact the production of hormones (leptin and ghrelin) which control our appetite and stimulates the secretion of human growth hormone (GH).

We can also support the steady production of melatonin by including good sources of certain amino acids such as Thryropan found in eggs, salmon, nuts and pumpkinseeds, turkey, cheese, pineapples which is one of the components required to make melatonin and sleep promoting minerals such as Magnesium contained in: green leafy vegetables, raspberries, figs, peas, broccoli’s, artichokes, quinoa, asparagus, cabbage, raw cacao, dark chocolate, seafood (salmon, tuna) and brown rice.

Having a good source of foods which naturally contain melatonin may also benefit a good night’s sleep. Good sources include: sunflower seeds, walnuts, tomatoes, sour cherries, montomercy cherry, strawberries, black olives, cardamon and coriander. Eating a light nighttime snack before bed which contains Tryphopan and melatonin may not only boost your melatonin production but may also help control your blood sugar (which I will talk about in a forthcoming post) aiding in a good nights sleep. For acute sufferers of seasonal affective disorder (SAD), light therapy is proven to help people by affecting brain chemicals linked to mood and sleep. Light therapy mimics natural outdoor light and stimulates  the release of neurotransmitters (i.e. dopamine) in the brain responsible for regulation of sleep, cognition, mood and motivation. Sufficient exposure to light earlier in the day will also allow more melatonin to be produced at nighttime.

Boost your motivation levels this January by investing in a portable SAD light therapy lamp which you can carry with you and use it while you are working. Invest in light therapy which is proven to help people with seasonal affective disorder (SAD) and also improves sleep. I bought a little SAD lamp which is one of the must haves this January, it really does help.

And remember to get outside when the sun’s out to soak up natural daylight where possible!

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