There is no way to establish healthy hormones and help with anxiety without balancing the blood sugar levels. Healthy blood sugar balance is a key component in most of my nutritional plans, and working on it, often has such a big impact, that it can reduce some symptoms massively. Here are some ways to balance blood sugars:
Remove refined carbohydrates and alcohol.
Carbohydrates are great! Fruit, vegetables and whole intact grains are the healthy choices, because they are full of fibre and micronutrients. However, the refined carbohydrates are different. Replace white flour, sugary snacks, and ultra processed foods like cakes and cookies with all the vegetables you can think of, colourful fruit, sweet potatoes and whole grains (barley, wheat berries, spelt, freekeh, buckwheat, millet, brown or black rice). Limit the consumption of alcohol to once a month or remove it all together!
Include protein and healthy fats with all your meals.
Protein keeps you fuller for longer and can reduce sugar cravings. Choose from half block of tofu or tempeh, tin of chickpeas, black beans or some lentils, eggs, natural yoghurt, fish fillet or a chicken breast. If you pair your carbohydrate and protein with a source of fat, you will have a perfectly balanced meal. Healthy fat sources include: half of avocado, handful of nuts or seeds, 2tbsp of nut or seed butter, olive oil or fatty fish (salmon, mackerel, sardines, anchovies).
Start your day with balanced breakfast.
Yes! I am a big fun of breakfast. Especially in the second half of your cycle. Again, this should be balanced.
Eat regular meals throughout the day.
We are not meant to eat or snack constantly, but leaving big gaps between the meals can cause sugar imbalance. Make sure to leave 3-4 hours gaps in between. This should not be a problem if your meals are balanced and include protein and fibre.
Eat plenty of fibre.
Fibre is fantastic for so many different reasons! Fibre is a complex carbohydrate and your gut bugs love it. They transform it into short chain fatty acids, which help to restore balance in your gut, reduce inflammation, improve insulin response and protect against glucose intolerance. Beans and pulses, whole grains, vegetables, fruit, nuts and seeds are full of fibre. Go low and slow if your gut is not used to it. And make sure that you are well hydrated.
Move your body.
15 minutes of movement after your meals is excellent for blood sugar control. Go for a walk, do some cleaning, play with the dog…
Eat your vegetables first.
Changing the order of foods you eat can make a difference to your blood sugar. Eating a small green salad first (rocket, watercress, spinach, kale) not only helps with sugar, but it is also a great way to stimulate the flow of digestive juices.
Reduce stress.
Higher stress levels are associated with higher blood glucose levels. Do some deep breathing exercises 5 minutes before your meals. Mindfulness, yoga, stretching, art and music are all helpful and enjoyable.
Cinnamomum zeylanicum
Cinnamon enhances the effectiveness of insulin and can prevent the decline in glucose tolerance. Use 1tsp a day, sprinkled on your grains, yoghurt or fruit. It is also very warming and relaxing.
Gymnema sylvestre
This herb has been used for thousands of years in Ayurveda for balancing blood sugar. It is known as the “sweet destroyer”. It reduces sweet cravings and binds to sugar receptors on the tongue for up to 2 hours, blocking the taste of sugar. It increases the production of insulin and helps to regulate blood sugar levels. I often prescribe it in drops just before the meals. Like with a lot of herbs, caution needs to be taken. When taking anti-diabetic drugs and suffering from acid reflux, contact trained herbalist to use it safely.