Blood glucose, also known as blood sugar, is a critical component of your body's energy management system – it serves as the primary fuel for your cells.
The balance of glucose levels in your blood is vital for your overall wellbeing, and fluctuations throughout the day can lead to fatigue (and other unwanted effects).
Here, I explain the basics of blood glucose control and how it could be key to why you're fighting the desire to put your head on your desk come mid-afternoon.
What is blood glucose?
Blood glucose comes from the carbohydrates and sugars you eat. Your digestive system breaks them down into glucose, which is then absorbed into your bloodstream.
Refined carbohydrates and sugars (e.g. in white rice, white bread, cakes, sugary drinks) are absorbed more quickly than complex carbohydrates (e.g. beans, wholegrains).
What controls blood glucose?
Two key hormones regulate blood glucose levels:
1. Insulin is released from the pancreas, a gland found just under the stomach, when your blood glucose levels rise. Insulin triggers glucose to enter cells to be used for energy, and thus blood glucose levels decrease.
2. Glucagon is released, also by the pancreas, when blood glucose levels drop, triggering the liver to convert glycogen into glucose thereby raising blood glucose levels.
How do fluctuations in blood glucose impact energy levels?
Hyperglycaemia is when your blood glucose levels are high. Sometimes, for example if you have insufficient insulin production or insulin resistance (more on this another time), your body doesn't take up glucose into your cells effectively, leaving them without a primary source of fuel. These can result in feelings of tiredness, dizziness and irritability.
Hypoglycaemia is when your blood glucose levels are too low, and similarly leaves cells without sufficient fuel to function effectively.
After eating a meal high in refined carbohydrates and sugars you may experience an energy spike followed by a crash. In an attempt to control a rapid increase in blood glucose, the body releases too much insulin and actually overshoots the ideal level, causing a sharp drop. This effect is less after eating a meal of complex, rather than refined, carbohydrates, because they take longer to enter the bloodstream.
The impact of stress on blood glucose levels
As part of our 'fight or flight' response to stressful situations, the body releases the hormone cortisol. This causes glucagon to be released, triggering the liver to convert stored glycogen into glucose to increase blood glucose levels. This is helpful for an energy boost to exit the stressful situation, but it can lead to ongoing hypoglycaemia and hyperglycaemia fluctuations and persistent fatigue.
Understanding the role of blood glucose in your daily energy levels is essential for managing fatigue.
We can help you to understand what nutrition and lifestyle habits are good for you, based on your own your unique health status, goals, needs and preferences.
Book a free 15-minute chat with me to find out more.
Comentários