Feeling Up and Down? Let's Take a Look at Blood Sugar!

When you think of “blood sugar,” you might imagine people with diabetes carefully testing their glucose levels. But the truth is, blood sugar balance matters for all of us, not just diabetics. It’s one of the foundations of energy, focus, hormone balance, and even stress resilience. When blood sugar is out of balance, we can end up on a rollercoaster of highs and crashes that leave us tired, moody, and craving sugar or caffeine. In this blog I share how with the right nutrition and lifestyle choices, you can get control of your blood sugar. I also popped on a Continuous Glucose Monitor for a couple of weeks and tested out how I responded to different foods, drinks and even stress. I’ll share some insights below!!

What is Blood Sugar?

Blood sugar (or blood glucose) is the measure of how much glucose is circulating in your bloodstream at any one time. Glucose is a simple sugar that comes mainly from the carbohydrates in our diet. Once digested, it enters the bloodstream and is used by your cells as a primary source of fuel and is especially important for your brain and muscles.

To keep this system working smoothly, the body relies on the hormone insulin, released by the pancreas. Insulin acts like a key, unlocking your cells so glucose can move inside and be used for energy. When this process is working well, blood sugar stays in a healthy range: not too high, not too low. The key is balance.

A healthy fasting blood sugar level is typically between 4.0 and 5.4 mmol/L, and up to 7.8 mmol/L two hours after eating. Wearing a Continuous Glucose Monitor (CGM) on the back of your arm allows you to track blood glucose levels over 24 hours.

Why is the Management of Blood Sugar Important?

Balanced blood sugar is essential for both short-term wellbeing and long-term health.

• Day-to-day: Stable blood sugar helps maintain steady energy, clear thinking, balanced mood, and fewer cravings. If levels spike too high, you may feel jittery or anxious; if they dip too low, you may feel shaky, irritable, or exhausted.

• Long-term: Regular swings in blood sugar put strain on the pancreas and increase insulin resistance (this is when the body’s cells become less responsive to insulin, causing the pancreas to produce more of it and leading to elevated blood sugar levels over time). It raises the risk of conditions such as type 2 diabetes, weight gain, cardiovascular disease, and hormonal imbalances.

Keeping your blood sugar in balance means your body runs more efficiently, and you feel better in almost every way.

The Blood Sugar Rollercoaster

This pattern of spikes and lows puts stress on your body, contributes to energy crashes, and fuels a cycle of dependence on sugar and stimulants.

Imagine starting your day with a bowl of sugary cereal or a pastry and coffee. Your blood sugar rises quickly, giving you a temporary surge in energy. But soon after, insulin pulls that sugar into your cells, often leaving levels to crash below normal. That’s when you feel tired, unfocused, and desperate for another hit of sugar or caffeine.

This cycle is known as the blood sugar rollercoaster:

1. Spike: Quick-digesting carbs and sugar raise blood sugar rapidly.

2. Crash: Insulin overcompensates, pushing levels down.

3. Cravings: Low blood sugar triggers hunger, irritability (“hangry”), and more cravings.

4. Repeat: You reach for another quick fix, and the cycle continues.

Here is an extract from a day wearing my CGM (and I was far from perfect!)

• Midday was a banana on an empty stomach, which shows a shooting spike in my blood sugar (this was a bigger spike than some chocolate after lunch I had another day).

• 2.30pm I had a balanced lunch of salad with a portion of protein. I followed this with a gentle 20 minute walk and as you can see: blood sugar levels remained more balanced.

• 7.30pm we had dinner which was a home made chicken curry with rice. My blood sugar rises, but then normalises.

• On busy days where I was more stressed, my blood sugar was much higher and erratic.

Blood Sugar Management for Stress Energy and Fatigue

Blood sugar and stress are deeply connected. Here's how:

• Cortisol and blood sugar: Cortisol, your main stress hormone, raises blood sugar to give you quick energy in “fight or flight” situations. If you’re chronically stressed, cortisol can keep blood sugar elevated, leading to energy imbalances, poor sleep, and insulin resistance over time.

• Energy dips: Fluctuating blood sugar is one of the most common reasons for afternoon slumps, brain fog, and fatigue.

• Mood and resilience: Low blood sugar increases irritability, anxiety, and difficulty concentrating, making it harder to cope with stress.

In other words, balancing blood sugar isn’t just about diet, it’s a crucial part of managing stress and vice versa.

Nutritional and Lifestyle Tips to Support Blood Sugar

The good news is that balancing blood sugar doesn’t have to be complicated. Small, consistent changes can make a big difference:

Nutrition Tips

• Build balanced meals: Aim for a mix of protein, healthy fats, fibre, and slow-release carbohydrates at each meal. For example, salmon with quinoa and roasted vegetables.

• Prioritise protein: Protein slows the release of glucose into the bloodstream. Include fish, poultry, eggs, legumes, tofu or nuts at every meal. I talk to clients about a “palm size” portion with each meal.

• Choose complex carbohydrates over simple ones: Swap white bread, pasta, and pastries for whole grains, beans, lentils, and root vegetables. These contain fibre, which keeps glucose release steady.

• Healthy fats matter: Avocado, olive oil, nuts, seeds, and oily fish help keep you satisfied and reduce cravings.

• Don’t skip meals: Long gaps without food can lead to blood sugar dips. For most people, eating every 3 to 4 hours works best.

• Limit refined sugar: Sweets, fizzy drinks, and ultra-processed snacks cause sharp spikes and crashes.

Lifestyle Tips

• Move your body: Even a 10-minute walk after meals helps muscles absorb glucose more efficiently, flattening the spikes.

• Manage stress: Try deep breathing, yoga, or meditation to lower cortisol and its impact on blood sugar.

• Prioritise sleep: Poor sleep makes blood sugar harder to control and increases cravings for sugar and carbs. Aim for 7–9 hours.

• Hydrate well: Even mild dehydration can raise blood sugar levels. Keep a water bottle nearby throughout the day.

• Morning light: Getting natural daylight in the morning helps regulate cortisol and sets your circadian rhythm, which in turn supports better blood sugar control.

If you’d like practical support in balancing your blood sugar for better energy, mood, and overall wellbeing, get in touch!

Book a free 20 minute call to see how I can help

The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.