How to Get Rid of Food Cravings and Improve Your Energy Levels
Are you always tired, yet struggle to sleep? Do you experience regular food or caffeine cravings? These symptoms are signs of an underlying imbalance in your body—specifically, your body's ability to create and regulate energy from our food.
We need energy to survive; nobody can deny that. Since energy is so essential, your body always makes sure it has enough raw materials to create the fuel you need. The main ingredient our cells use for energy is glucose (aka blood sugar). Your body requires a specific range of blood sugar to feel safe. Too much or too little blood sugar puts stress on your body. When the levels get out of range, it works to correct the imbalance as quickly as possible.
Blood sugar levels can become unstable for various reasons such as diet, stress, and our daily habits. When blood sugar constantly rises and crashes, your body feels like it is on a roller coaster ride, struggling to stay in control. The stress of all this can eventually create imbalances that affect other systems in your body and result in symptoms such as fatigue, poor quality sleep, and food cravings. You wake up tired and then the sugar cravings start to come. It feels like you won't make it unless you get a coffee or something sweet. Your body never likes being out of balance, especially when it involves energy regulation, because it is literally a matter of life or death. However, the symptoms from this don't have to be permanent! They are just signs from your body that it needs some support.
Let's talk about the basics of this energy struggle and simple steps to start addressing it.
What influences your body's ability to regulate energy?
Food, Stress, and Daily Habits
Our Food
The food we eat plays a significant role in helping our bodies regulate energy. When we eat a whole food diet balanced in protein, carbohydrates, and fats, our blood sugar gradually increases and decreases throughout the day. Blood sugar is higher after eating and falls gradually once your body utilizes the incoming food. The problems start when we eat meals that are not balanced (ex. only carbohydrates) or highly processed. Instead of a slow and steady rise, our blood sugar spikes high and fast, which can feel good at first (aka energy boost!). But then, what goes up must come down (aka energy crash). When our blood sugar drops farther than the body likes, it signals the need for more energy. As a result, we start to get tired. The food cravings start settling in because your body wants food and wants it now.
Our Stress
Stress is also a significant contributor to regulating energy levels in your body. When the body senses a threat, it goes into what's known as the fight or flight mode. Unfortunately, your body does not differentiate between a stressful email at work and a mountain lion running towards you. For your body, all stressors are the same. The main goal is to get us ready to either engage in a fight or run away, requiring energy. So every time we feel stressed, one of the top priorities is to make sure we have enough energy, causing blood sugar levels to rise. The good news is that our body was designed to handle these stressors, especially in the short term. We could not have survived without them! The problem comes when we are in a chronic state of stress. The stress response requires precious nutrients, so when it is constantly in overdrive, the rest of the body takes a hit. Less energy and minerals are going towards essential functions like digesting our food, fighting off pathogens, or restorative sleep!
It's also important to remember that there are various types of stressors, and every person has unique forms of stress. We often think of the people or situations that cause stress, like our jobs, relationships, or too many things on the calendar. There are also emotional forms of stress such as anxiety, anger, and loneliness. However, some basic physical and environmental stressors are often overlooked. For example, a diet with lots of processed foods, digestion problems, or using products with harmful chemicals (cleaning, makeup, hygiene, etc.) are just a few examples of added stressors for your body. Even though some of these things may be considered insignificant on their own, they can make a significant impact when combined.
Our Daily Habits
Our daily routines can either help or hinder overall health. Building up an arsenal of better habits can be life-changing. Health is not created or destroyed by what we do once a month or a couple of times a year. True wellness is created by supporting your body day by day. Two simple habits to consider prioritizing are movement and sleep.
First, let's talk movement. The habit of regularly moving your body supports our blood sugar levels and so much more. No need to be extreme here; even just going for a walk every day can have many benefits. Movement helps our body use energy, which is especially important during stress. Also, weight-bearing exercises help get glucose into the cell so that it can make energy. A second important habit is prioritizing sleep. Doing what you can to promote restful sleep is essential for restoring all organs in your body, including the liver, which plays a large role in blood sugar regulation. Sleep and energy regulation are connected, so you will naturally support your sleep by implementing the other strategies in this post. There are also a couple of sleep-specific strategies listed below.
Side Note: Everything in your body is connected, so one problem or dysfunctional system can affect another. As a result, when we struggle in one area, it can seem like a vicious cycle. I want to encourage you that implementing any positive changes will support your body's ability to return to balance.
Main Takeaways
1. Always pair protein and carbohydrates together.
Together these will promote a slow and steady rise in blood sugar levels. Focusing on nutrient-dense foods will also provide essential nutrients like B vitamins, Potassium, and Vitamin A, which will support your body's ability to regulate energy.
Snack Ideas:
o Mini meals (Leftovers can be a snack! Adjust to your hunger levels.)
o Eggs with fruit
o Yogurt with Banana (or other fruit)
o Smoothie -> Frozen Fruit + Liquid + Protein
*Protein ideas - collagen, protein powder, yogurt
o Beef Stick (ex. Chomps) + Fruit
o Cottage Cheese + Sourdough Crackers
2. Make simple swaps to reduce your stress load.
Telling someone just to remove stress doesn't help the problem. Consider changing some of the products/foods choices that could be adding to your stress load. Here are some ideas:
· Beauty/Hygiene Products - find better alternatives whenever you need to buy a replacement.
· Cleaning Products (I love Branch Basics)
· Pesticides/Herbicides -> go organic when possible or utilize the clean fifteen/dirty dozen to save money.
3. Move
Add some simple forms of movement throughout your day, a type you enjoy! Go for a walk with your favorite podcast, stretch while watching TV, and dance to a favorite song. Just move your body; it doesn't have to be rigid or an intense workout every time. Try adding a 10 minute walk after meals.
4. Prioritize Your Sleep
Here are some tips to help improve the quality of your sleep:
- Give yourself time to unwind before bed. Avoid going right to bed after any stimulating activity. It can be more challenging for your brain to settle down.
- Responsible Use of Technology - if you can, avoid screens right before you go to bed. However, not everybody wants to do that, so as a compromise, consider wearing blue light glasses, adjusting your phone screen to a warmer filter, or even a red screen to reduce your blue light exposure.
- Keep It Consistent. Aim to go to bed and wake up at similar times each day (even the weekends!) It will help regulate your circadian rhythm, which tells your body when to wake up or go to bed. Pro tip: consider a sunrise alarm clock, it makes waking up early when it’s pitch black outside a lot nicer!
5. Do something for fun! It's easy to get caught up in productivity mode and forget to enjoy life. Prioritizing activities that bring you joy can relieve stress as well!
For many of my clients, blood sugar is a root cause of the symptoms they are experiencing. Whether you feel physically fatigued, mentally exhausted, need relief from period cramps, or just feel “off” there is hope! It is possible to overcome your symptoms, and experience a new level of health you didn’t know was possible. I would love to help.