You hear about inflammation all time now.  Inflammation is the root cause of many health problems. At the core of systemic inflammation for many people is blood sugar imbalance. Even and steady blood sugar levels are very important to keep the body healthy.

When we eat too many sugars or carbs, the body over-produces insulin, a hormone that helps escort glucose (sugar) into cells for energy.  Every cell in your body has an insulin receptor.  This receptor is kind of like a lock to the door that allows insulin into your cells. Insulin is like a the key that opens that door. Too much insulin and the lock that opens the door stops working..  This causes insulin resistance.  . This leads to excess glucose in the bloodstream, which is severely damaging to tissues in the blood vessels and brain. Eventually this can lead to type II diabetes.  Most importantly is that this all leads to inflammation.

Inflammation  leads to pain (obviously), arthritis, hormone imbalances, digestive problems, brain fog and mood disorders such as anxiety and depression.

                                              Seven Consequences of Chronic Inflammation

By keeping blood sugar balanced, we can help reduce the inflammatory cascade that creates  inflammation in the body and the brain. . Below are dietary and lifestyle habits that help keep blood sugar stable. Always eat a protein rich breakfast within an hour of waking or after intermittent fasting. Include healthy fats, and avoid sweets and fruit before lunch:

  • Eat every 3–4 hours to avoid low blood sugar.
  • Eat protein with every meal and snack; never eat just sweets.

When you crave sugar, choose protein or foods with healthy fats such as coconut or olive oil.

  • Eat a small high-protein snack before bed to keep blood sugar stable throughout the night.
  • Don’t use caffeine to boost low energy in that afternoon “crash;” it’s your brain telling you it needs real nutrients, not stimulants. Instead, eat a healthy snack with protein, fat and a few carbs, and hydrate with water.
  • Wake and go to bed at the same time every day. Get plenty of sleep and if you’re tired, let yourself nap.
  • Exercise regularly to keep blood sugar stable. Also, a 5- to 7-minute burst of high intensity exercise helps reduce inflammatory factors in the brain.
  • Intermittent fasting may also helps with many blood sugar problems.

Certain herbs are highly effective in helping manage blood sugar and reduce brain inflammation. If you have questions about mood and blood sugar stability, please contact my office.