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Stable Sugar, Stable Moods
Issue: 2016/06 - June
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You’ve probably heard that depression and other mental health issues are based on a lack of brain chemicals.
Conventional treatment is to give medications that trick the brain into thinking it has enough chemicals. But new research shows in many cases that mental health issues are related to chronic inflammation, not necessarily a lack of chemicals, and unstable blood sugar is often at the root of inflammation.
When the body is chronically inflamed, it sends chemical messengers to the brain, where they activate the brain’s immune cells, called glial cells. Chronic inflammation permanently activates the glial cells, setting off a cascade of destruction: Reduced production of brain chemicals such as serotonin, dopamine and GABA. Brain cells can’t produce vital energy to thrive. Cells degrade and die, releasing toxins into the brain, causing even more damage.
The fix for these issues is managing the destructive inflammatory cascade. At the core of systemic inflammation for many people is blood sugar balance. When we eat too many sugars or carbs, the body over-produces insulin, a hormone that helps escort glucose (sugar) into cells for energy. Too much insulin in the blood exhausts the cells, resulting in them becoming resistant to it (insulin resistance). This leads to excess glucose in the bloodstream.
By keeping blood sugar balanced, we can help reduce the inflammatory cascade that creates brain inflammation.
Here are some dietary and lifestyle habits that help keep blood sugar stable.
Always eat a protein-strong breakfast. Include healthy fats, and avoid sweets and fruit before lunch.
Eat frequently 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.
Wake and go to bed at the same time every day. Get plenty of sleep. Exercise regularly to keep blood sugar stable.
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