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10 ways to stop the blood sugar roller coaster

 


I noticed this morning during my walk that I was ravenously hungry about an hour into it. This doesn't usually happen to me. I can typically go all morning without a twinge of hunger. However, I've had a couple of weeks of not-so-low-carb eating and I can definitely tell a difference! Give me a teacher appreciation donut, some graduation cake, or a couple of pizza slices with the kids, and boom! I'm right back on the blood sugar rollercoaster. 

You know how I can tell? I wake up in the middle of the night a hot mess, I run hot periodically throughout the day, my brain is foggy, my running injuries are aching, my nose is stuffy, and I'm hungry more often than usual.

I'd like to think that I can have a little bit of sugar and feel ok, but every experiment fails and I find myself scrambling to get off the rollercoaster and back onto solid ground. Here are some key ways I've found to get back on track and feel better soon.
  1. Get it out of your house (and workplace!) Sugar is seriously addictive. If you were an alcoholic, you wouldn't keep vodka in your house, right? Keeping it around is just setting yourself up for failure. This one seems obvious, but how many of us keep it around because we're too cheap to throw it out, we think we can handle having it every so often, or we just have a rebel streak in us that wants to test our willpower. Just stop the games and get rid of it.
  2. Fill up at meals. If you let yourself get too hungry, you're going to want to reach for the quickest energy possible. Fill up on protein, fat, and fiber, and the sweet stuff won't be so enticing.
  3. Eat fat and fiber. Don't be afraid of fats from animal sources and whole plants like avocado and nuts. When I'm looking for a sweet treat, often a chunk of cheese or a spoonful of nut butter will do the trick.
  4. Notice how it makes you feel. All those symptoms I listed above--those are all related to blood sugar regulation. It can also affect your mood, your anxiety levels, your sleep quality, and your skin. Sugar is a powerful drug, and like all drugs, it has its side effects.
  5. Skip sugar substitutes. It's tempting to reach for a diet soda or a "keto" treat when you want something sweet, but that just feeds the craving for more sweet. There is also evidence that sugar substitutes can spike insulin levels almost as much as the real thing.
  6. Hydrate with electrolytes. When you cut out sugar, your insulin levels will go down since it's not needed to regulate your blood sugar. In the absence of insulin your body will release water and electrolytes. In order to feel better, you need to replenish the electrolytes. Plus, just the act of drinking water gives your mouth something to do that doesn't involve a bunch of sugar-laden calories. Elementary--I know. Beware of most electrolyte drinks like Gatorade or Liquid IV.  They are filled with chemicals and sugar or sugar substitutes, and don't usually have enough of what your body needs in electrolytes.  Add a little good quality salt to your water, take a magnesium supplement, or try an electrolyte like LMNT (my favorite!)
  7. Focus on your why and your short-term goals. When the sweet stuff is right in front of your face, it can be so automatic to put it inside your face. 😈 Get in the habit of stopping yourself before you put anything in your mouth. Remind yourself of your goals, remind yourself how you'll feel, and celebrate the victory if you don't eat it (or even if you limit it!)
  8. Stop eating three hours before bed. Your body needs time to rest and digest before it can truly focus on deep, quality sleep. I've found that my hunger levels are much lower the next morning if I have that gap before bed.
  9. Use a stopper--change the taste in your mouth. This one is so simple, but it's been a game-changer for me. Chew some gum for a few minutes, drink some tea, or brush your teeth. Getting the sweet taste out of your mouth, or substituting the minty taste when you want a dessert can be immensely helpful.
  10. Take a 10 minute time out if the cravings are strong. Go for a walk. Take a nap, Do a chore you've been putting off. Call a friend. Paint your nails.  Go for a swim.  I make a list of these things and put it inside my snack cupboard so when I go rummaging for the trail mix I'm reminded that I'm really not hungry and need to find an alternative. Often we just need a little more energy or a change of scenery. If you're still hungry after 10 minutes, try a little protein or a glass of water to get you to your next meal.  
Peace, friends!


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