We could all use a little less stress in our lives. While we can’t control traffic or mortgage payments, there is one stressor we can manage: blood sugar. When your blood sugar drops, your stress hormones go up – making it harder for the insulin in your body to work the way it should. Follow these 7 tips to keep your body chemistry even, and stress at bay.
Drink water
Water is the quickest way to kick cravings and hike up your energy. Not sure how much to drink? Try this trick: Divide your weight by 2. For example, if your body weight is 150 pounds, then you would need to drink 75 ounces a day. Be sure to adjust that number based on your level of activity and how much caffeine and alcohol you drink.
Make protein a priority
Protein helps balance blood sugar by slowing down digestion. Too little protein can cause fatigue, weakness, hair loss and the dreaded “foggy brain.” Too much protein can cause constipation, bad breath or body odor. And an imbalance either way can spark sugar cravings. As a general rule of thumb, eat a palm-sized portion of protein at every meal.
Focus on fat
Fats are essential for a healthy diet. They help support all our systems, keep blood levels constant, help with growth and development, nourish the skin, regulate hormones and reduce inflammation. But beware, not all fats are created equal. Focus on unsaturated fats, such as avocados, nuts, seeds, canola oil, olive oil, salmon, herring, albacore and sardines. And like protein, set a goal of a palm-sized portion of foods high in unsaturated fat per meal.
Count chemicals not calories
When it comes to diet, quality is better than quantity. So, focus on nutrient-dense, whole foods – foods with the fewest ingredients possible. While a granola bar may be packed with protein, a better bet may be a small handful of just almonds.
Eat at the same time everyday
Being “hangry” may be a funny meme, but it’s actually terrible for your health. Try your best to set a time for each meal, and sticking to the same time every day. Eating sporadically can create highs and lows for your blood sugar which increases stress levels.
Don’t compromise sleep
According to the CDC, adults need anywhere between 7 and 9 hours of sleep per day. Catching fewer hours than that will cause a spike in your cortisol level, mimicking the stress of a blood sugar roller coaster. Plus, when you’re tired, you’re more likely to make bad food choices – such as grabbing junk food, or whatever food is close by.
Get moving
Movement and exercise can increase your insulin sensitivity, in turn, balancing blood sugar and reducing stress. While burning fat, building muscle and strengthening your heart, your exercise routine can also trigger happiness hormones that help keep stress from consuming you.
These 7 things may seem simple, but focusing on them can make a world of difference. Something as easy as sleeping more can get your blood sugar on track – tackling stress and helping you perform at your very best.
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