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Five Signs Your Blood Sugar May Be Out of Balance — And How to Fix It!
Blood sugar fluctuations are more common than most people realise and they can affect energy, mood, sleep, and even long-term health. While we often associate blood sugar issues with diabetes, subtle imbalances can happen to anyone, especially with today's fast-paced, high-stress lifestyles. Being aware that your blood sugar may be out of balance is the first step. With the right nutritional approach, including smart food choices and supportive micronutrients, you can help maintain stable energy levels and manage cravings effectively. What is Blood Sugar Balance? Blood sugar, also known as glucose, is the primary energy source for your body and brain. After eating, carbohydrates from food are broken down into glucose, which enters the bloodstream. The hormone insulin, produced by the pancreas, helps transport this glucose into cells, where it's used for energy. But even before insulin resistance develops, milder blood sugar swings can affect how you feel day to day. Blood sugar balance occurs when glucose levels remain within a healthy range, rising slightly after meals, then gradually returning to baseline. When blood sugar spikes too high or drops too low, it can lead to fatigue, cravings, mood swings, and over time, may increase the risk of metabolic issues.1 Healthy Blood Sugar Balance HIGH Emergency! NORMAL Stable mood, cognition and energy LOW Emergency! · Release of insulin (fat storage hormone) · Weight gain · Inflammation · Damaged arteries · Results in metabolic disease i.e: · Obesity, diabetes, liver issues · Balanced stress response · Mental clarity · Mood stability · Regulated hunger signals · Consistent energy · Balanced hormone levels · Release of cortisol (stress hormone) · Brain fog · Hungry and irritable · Low energy & fatigue · Cravings, especially sugar and caffeine · Stresses adrenals Maintaining balance isn't about avoiding sugar completely; it's about eating the right foods at the right times, supporting normal insulin response, and nourishing your body with key nutrients. 1. Mid-Morning or Mid-Afternoon Energy Slumps Do you find yourself desperately reaching for coffee or raiding the snack drawer mid-morning or late afternoon? Those sudden energy nosedives may indicate that your blood sugar is spiking after meals and then crashing rapidly. Nutrition tips: Include protein and healthy fats with breakfast and lunch to slow glucose absorption. Try eggs with avocado, Greek yoghurt with nuts, or oatcakes with nut butter. Pairing carbohydrates with fibre-rich vegetables or legumes helps prevent rapid blood sugar spikes and keeps you satisfied longer. Supplement support: Chromium is a blood sugar VIP; it contributes to the maintenance of normal blood glucose levels, which is exactly what you need when energy dips strike. A well-formulated multivitamin and mineral complex brings additional support to this balancing act: magnesium and zinc both contribute to normal carbohydrate metabolism, while manganese supports normal energy metabolism. Myo-inositol, increasingly recognised for its role in insulin sensitivity, adds another layer of metabolic support. To get the best results, ensure your supplement contains a complete range of B vitamins, all working together to help keep your energy and blood sugar on an even keel. 2. Sugar Cravings and Feeling "Hangry" Intense sugar cravings, irritability, or feeling "hangry" between meals are classic signs of blood sugar swings. When glucose levels fluctuate rapidly, your body sends out urgent distress signals demanding quick energy, usually in the form of something sweet. Nutrition tips: Choose complex carbohydrates such as sweet potato, quinoa, or whole grains that release energy slowly and steadily. Include fibre and protein at snacks: hummus with vegetable sticks, or an apple with almond butter to keep blood sugar from bouncing around. Cinnamon adds delicious warmth to meals without any sugar, satisfying sweet cravings naturally. Cinnamon has long been used as a traditional spice, and recent human studies suggest that it may help support healthy blood glucose levels.2,3 Supplement support: · A combination of coconut-sourced MCTs with the nourishing fats found in organic ghee and grass-fed butter can be a practical ally in managing cravings between meals. MCTs are rapidly converted into ketones, providing the body with a quick and efficient source of fuel that doesn't rely on glucose. This steady supply of alternative energy can help take the edge off hunger, reduce the urge to reach for something sweet, and support a more balanced energy level throughout the day. Adding a scoop to your morning coffee or smoothie is a simple and satisfying way to start the day on steadier ground. 3. Difficulty Concentrating or "Brain Fog" Ever feel like you're trying to think through a head full of glue? Because glucose is the brain's main fuel source, when blood sugar drops too low, it can impact focus, memory, and mental clarity. Nutrition tips: Snacks with protein and slow-release carbs help maintain stable glucose for cognitive performance. Try oatcakes with cheese, or a handful of nuts with a piece of fruit. Include foods rich in B vitamins: eggs, leafy greens, whole grains, fish, and legumes all support your brain's energy needs. Supplement support: B vitamins are your brain's best friends. Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin, folate, and vitamin B12 all contribute to normal energy metabolism and support normal nervous system function.5 When blood sugar dips, these vitamins help keep your mental engine running smoothly. Zinc contributes to normal carbohydrate metabolism, while selenium helps protect cells from oxidative stress, both supporting your body's natural metabolic rhythm. 4. Unexplained Weight Changes Frequent blood sugar spikes can increase insulin levels, which may encourage fat storage and affect appetite regulation. Conversely, energy dips can trigger over-snacking or cravings for quick carbs, leading to a frustrating cycle. Nutrition tips: Focus on balanced meals that combine vegetables, high-quality proteins, healthy fats, and fibre-rich carbohydrates. This combination keeps you satisfied and your blood sugar steady. Minimise refined sugar and heavily processed foods, which drive rapid glucose swings. Don't skip meals. Regular, balanced eating prevents the blood sugar rollercoaster that leads to poor food choices later. Supplement support: · Coconut-sourced MCTs combined with organic ghee and grass-fed butter provide the body with a readily available alternative fuel source in the form of ketones, helping to sustain energy between meals, support feelings of fullness, and reduce the urge to reach for quick carbohydrates. · Chronic low-grade inflammation is increasingly recognised as a factor in insulin resistance and weight regulation. Curcumin, the active phytonutrient in turmeric, combined with boswellia, works to support the body's normal inflammatory response, helping to address the underlying inflammatory environment that can make blood sugar and weight management more challenging. 5. Sleep Disturbances or Nighttime Hunger Blood sugar imbalances don’t just affect daytime energy; they can disrupt sleep, too. Low blood sugar at night may trigger waking, night-time hunger, or restless sleep. Nutrition tips: Include protein and healthy fats in the evening, such as a small portion of cottage cheese with flaxseeds or a handful of nuts. This provides slow-release energy through the night. Avoid high-sugar snacks close to bedtime Slow-release carbohydrates like oats or quinoa can help maintain steady glucose through the night. Supplement support: Magnesium contributes to normal energy metabolism and plays a key role in muscle function, supporting relaxation and your body's natural rhythm. Your Blood Sugar Balance Action Plan Blood sugar balance isn't about deprivation or avoiding sugar completely; it's about steady, nutrient-rich meals and snacks, paired with lifestyle choices that support energy and metabolic health. Key strategies include: Eating balanced meals with protein, fibre, and healthy fats at every sitting Using spices like cinnamon to add flavour without sugar Staying hydrated, sometimes what feels like a sugar craving is actually thirst Managing stress, cortisol can wreak havoc on blood sugar levels. Take some time to practice meditation, breathing exercises or yoga Takeaway Message Your energy, mood, and appetite are often the first signals your body gives when blood sugar is out of balance. By focusing on whole foods, smart meal timing, and supportive micronutrients, you can help stabilise glucose levels, curb cravings, and maintain steady energy throughout the day, naturally, and without drastic restrictions. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy References DeFronzo RA, et al. Insulin resistance: A multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes Care. 1991;14(3):173–194. Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. Int J Food Sci. 2019 Mar 4;2019:4138534. doi: 10.1155/2019/4138534. PMID: 30949494; PMCID: PMC6425402. Anderson RA, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 2003;26(12):3215–3218. Shay KP, et al. Alpha-lipoic acid as a dietary supplement: Molecular mechanisms and therapeutic potential. Biochim Biophys Acta. 2009;1790(10):1149–1160. Kennedy DO. B vitamins and the brain: Mechanisms, dose and efficacy — A review. Nutrients. 2016;8(2):68.
Is Intermittent Fasting Secretly Sabotaging Your Hair?
Intermittent fasting is all the rage these days on social media, hailed for everything from weight loss to reduced risk for Alzheimer's disease and type 2 diabetes. However, an increasing number of people are worried about why their hair is falling out. If you’ve noticed changes in your hair since starting a fasting regimen, you’re not imagining it. New research suggests that fasting could impact the delicate biological processes that support healthy hair growth, particularly if you’re not focusing on the right nutritional support. Science Uncovers An Important Connection A recent ‘Nature’ news article and a remarkable clinical trial published in ‘Cell’ reveal some surprising insights into how the body prioritises energy during fasting. Researchers have found that prolonged periods without food may trigger the body to divert energy away from non-essential functions, like hair growth, to conserve resources for vital organs and systems.1,2 At the centre of this process are hair follicle stem cells, which are responsible for regenerating hair. These cells require a steady supply of energy and nutrients to stay active. When the body enters a fasting state, the metabolism shifts, reducing the activity of these stem cells and potentially slowing down hair growth or even leading to increased shedding.3 This may be especially relevant for women, whose hormonal balance is more sensitive to dietary changes. However, men aren’t off the hook completely. Studies show that damage to hair follicles is not exclusive to women; men are also affected by cellular responses to metabolic stress from fasting.2 To make matters worse, if you combine fasting with low-calorie intake or micronutrient deficiencies, you may be creating an environment that is detrimental to scalp and hair health. How Does Fasting Affect Your Hair Long-Term? Hair goes through natural cycles of growth, rest, and shedding. But when the body is under nutritional stress, these cycles can become disrupted. According to research, one of the mechanisms observed during fasting is that stem cells in the hair follicles pause their activity.2 The longer they remain inactive, the harder it becomes to restart the growth phase. Eventually, this could result in: · Thinner hair overall · More hair on your brush or in the shower · Slower regrowth after shedding · A more visible scalp, especially around the parting Healthy Hair Needs Daily Nutritional Support While short-term fasting may not cause noticeable issues, ongoing or aggressive fasting strategies may increase the risk of nutrient depletion. If you’re trying intermittent fasting, it’s important to ensure your eating window includes nutrient-dense foods that support hair structure and scalp health. Your meals should include: protein, collagen, omega-3 essential fatty acids (EFAs), biotin, zinc, selenium, riboflavin, and vitamin C. Vitamin C, for example, contributes to collagen formation for normal skin function; this includes the scalp, which serves as the foundation for healthy-looking hair. It also helps to protect cells from oxidative stress, a key factor in ageing and inflammation.³ Vitamin D also plays an important role in hair health as it contributes to the process of cell division, a fundamental mechanism involved in the normal turnover and renewal of cells, including those within the hair follicle. In addition to this, nutrients like biotin, zinc, selenium, EFAs and riboflavin play recognised roles in maintaining normal skin and hair, as well as supporting processes such as cell division, protection from oxidative stress, and normal energy metabolism. Dietary Recommendations Intermittent fasting may offer some valuable health benefits, but it shouldn’t come at the cost of your hair. If you're noticing increased shedding, dullness, or thinning, it may be time to review your routine. Formulate a diet plan that includes the essential nutrients listed in the table below. Nutrient Food Source Vitamin C Broccoli, Brussels sprouts, kale, bell peppers, cauliflower, cabbage, papaya, kiwi fruit, strawberries, blackcurrants, Acerola cherries, oranges, pineapple, mango, lemons, grapefruit, Biotin Egg yolks, liver, almonds, sweet potatoes, sunflower seeds, oats Riboflavin Dairy, eggs, liver, mushrooms, spinach, almonds Selenium Brazil nuts, tuna, sardines, eggs, chicken, sunflower seeds Zinc Pumpkin seeds, beef, chickpeas, lentils, cashews, oysters, eggs Collagen Bone broth, chicken skin, pork skin, fish skin. Vegan sources of collagen can be found in supplement form, as it is not available from plants Vitamin D Oily fish (salmon, mackerel, sardines), egg yolks, and wild mushrooms exposed to sunlight (chanterelles, morels) Omega-3 EFAs Oily fish – salmon, sardines, mackerel, anchovies, herrings, hempseeds, flaxseeds, chia seeds, walnuts Choose Supplements That Make a Difference Although healthy, balanced nutrition is ideal, it's not always possible to follow a perfect diet, particularly within the restricted eating window that intermittent fasting requires. This is where targeted supplementation can help fill nutritional gaps and ensure your hair follicles have consistent access to the nutrients they need. Vitamin C deserves special mention here. It contributes to normal collagen formation and helps protect cells from oxidative stress, two processes that are fundamental to scalp and hair health. Choosing a formula that combines multiple buffered forms of vitamin C can help ensure effective absorption without upsetting the stomach, making it a practical and gentle option for daily use. For broader nutritional coverage, a comprehensive multivitamin and mineral complex is an efficient way to ensure you're getting the full spectrum of hair-supportive nutrients, including biotin, zinc, selenium, riboflavin, and vitamin D in a single daily supplement. When fasting narrows your eating window, having this kind of nutritional safety net in place can make all the difference to the health of your hair and scalp over the long term. A Complementary Intervention for Hair Support There’s no reason why intermittent fasting shouldn’t work in your favour if you are using your eating window sensibly and filling it with hair & scalp healthy nutrients. You might also find that, alongside nutrition, a gentle therapy like reflexology could also play a helpful role. Reflexology involves applying pressure to specific points on the hands or feet and has been linked in early research to improvements in hair quality, particularly in women with alopecia recovering from chemotherapy.⁵ Adding this kind of holistic support to your routine could be a simple yet valuable part of your hair care strategy. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy References 1. Trafton, A. (2024). “Why fasting might cause hair loss.” Nature. 2. Chen, Han et al. Intermittent fasting triggers interorgan communication to suppress hair follicle regeneration. Cell, 2025; Volume 188, Issue 1, 157 - 174.e22 3. Chen et al. (2024). “Fasting suppresses hair follicle stem cell activation.” Cell. 4. EFSA Register: Vitamin C contributes to normal collagen formation and protection of cells from oxidative stress. 5. Ghavami H, Arjomand L, Radfar M, Khalkhali Hr. Effects of Reflexology Massage on Hair Regrowth After Chemotherapy-induced Alopecia Among Women with Cancer: A Randomised Clinical Trial. Bezmialem Science. 2020 Jul;8(3):215-221. doi:10.14235/bas.galenos.2019.3473.
How to Energise Your Brain
How to Energise Your Brain With age, you may notice changes in your energy levels and mental sharpness. Although this is common, it's not an inevitable part of growing old. Many people who stay active and eat a balanced diet maintain their vitality and memory well into old age. Supporting brain energy starts with cellular energy, and with the right lifestyle and nutritional support, it’s possible to feel sharp and focused at any age. Discover how. The Brain's High Energy Demands The human brain is one of the most energy-demanding organs in the body, using around 20% of total energy despite making up just 2% of body weight.1 It needs this energy to power constant activity, from basic functions to complex thinking and decision-making. Most of this energy comes from glucose, the fuel we get from carbohydrate-rich foods like grains, vegetables, and legumes. 2 When Energy Drops Your brain relies on a steady supply of energy to function at its best. Without this, you may notice: Difficulty concentrating Memory issues Slower mental processing Difficulty learning and retaining information Changes in mood Low energy availability may also impact the brain’s ability to produce key neurotransmitters that influence motivation and emotional balance. Over time, imbalances in energy production at the cellular level can affect how well your brain performs. What’s more, when energy sources are depleted for too long, it can also affect the functioning of mitochondria, the tiny energy factories in your cells. Emerging research is exploring the potential links between mitochondrial function and various aspects of brain health.3 Why Brain Energy Drops Poor Diet: Optimal brain function depends on a balanced intake of macronutrients and micronutrients. Glucose from carbohydrates is the brain’s primary energy source, while healthy fats offer sustained fuel when glucose is low. Protein gives your body the building blocks it needs to make brain chemicals and hormones that support mood, memory, and clear thinking. Additionally, vitamins and minerals provide the cofactors and coenzymes to help these processes run smoothly. Chronic Stress: Chronic stress raises cortisol levels, which can disrupt your body’s natural energy balance. Over time, this stress hormone can cause blood sugar spikes and crashes, interfering with sleep.4 High cortisol, especially at night, can make it hard to fall asleep or stay asleep, leaving you tired the next day.5 Getting enough rest and finding ways to manage stress are key to staying mentally energised. Mitochondrial dysfunction: When stress is ongoing, high cortisol and inflammation can start to damage the mitochondria. This damage can slow down their ability to make energy efficiently, especially in the brain, which has a high demand for constant fuel. As mitochondrial function declines, so does mental clarity, focus, and stamina, leading to fatigue and brain fog. 6,7 Key Nutrients for Energy Metabolism Your body needs the right balance of nutrients to produce steady, reliable energy. Some are especially important for mental clarity and focus: CREATINE Creatine is a naturally occurring compound that helps the body produce and recycle ATP (adenosine triphosphate), the main energy source for cellular processes. It is particularly concentrated in tissues with high energy needs, such as the brain and muscles. Best Food Sources: Found naturally in muscle meats such as beef, pork, fish, and chicken. Why Supplement? Creatine supplements may benefit athletes, older adults, menopausal women, and vegetarians. B VITAMINS B vitamins play key roles in energy metabolism, particularly vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), and B12. These nutrients act as coenzymes that help convert carbohydrates, fats, and proteins from food into energy that the body can use. Because the brain has high energy demands, an adequate intake of these B vitamins supports its normal functioning. Best Food Sources: Whole grains, legumes, eggs, lean meats, dairy products, green leafy vegetables, fish, mushrooms, avocados Why Supplement? Some groups, such as older adults, vegans, or those with certain health conditions, may have higher needs MAGNESIUM Magnesium contributes to normal energy-yielding metabolism and supports enzymes that create ATP. This makes it particularly relevant for high-energy organs like the brain. Best Food Sources: Leafy greens, nuts, seeds, whole grains, legumes, avocados, tofu and tempeh. Why Supplement? People with stress, poor sleep, or absorption issues such as Crohn’s disease may benefit. VITAMIN C Vitamin C supports energy production by helping regenerate vitamin E and assisting in the synthesis of carnitine, which transports fatty acids into mitochondria. Best Food Sources: Berries, kiwi, citrus fruits, guava, peppers, broccoli, Brussels sprouts, kale. Why Supplement? People with poor diets, increased needs, such as smokers, older adults and pregnant women, may benefit. Brain-Friendly Habits Keep to a balanced diet - A variety of fruits, vegetables, lean proteins, and whole grains provides essential nutrients that support brain metabolism and overall health. Stay hydrated - Sipping water throughout the day helps prevent brain sluggishness, which can lead to memory issues. Tea, especially green, white, and oolong varieties, has been shown to support brain health as well. 8,9 Top up on Protein - The brain needs amino acids for neurotransmitter function and to produce enzymes and compounds involved in brain energy pathways. Some amino acids also help regulate glucose metabolism, the brain’s primary fuel. Move Often & Sleep Deeply - Adequate sleep and physical activity are important for restoring and maintaining cognitive health. Getting between 7-9 hours of sleep each night is essential for long-term memory and overall brain performance. TAKE AWAY MESSAGE Providing your brain with the right nutrients and healthy habits can support normal cognitive and psychological function. Small daily changes can go a long way toward staying mentally sharp and energised. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy Edited by: Alejandra Toro, Pshychologist, MSc Nutrition and Behaviour REFERENCES Raichle ME, Gusnard DA. Appraising the brain's energy budget. Proc Natl Acad Sci U S A. 2002 Aug 6;99(16):10237-9. doi: 10.1073/pnas.172399499. Epub 2002 Jul 29. PMID: 12149485; PMCID: PMC124895. Brain Behaviour & Research Foundation. https://bbrfoundation.org/content/new-technologies-further-understanding-brains-energy-consumption-and-connectivity?utm_. [accessed 28.04.25]. Perez Ortiz JM, Swerdlow RH. Mitochondrial dysfunction in Alzheimer's disease: Role in pathogenesis and novel therapeutic opportunities. Br J Pharmacol. 2019 Sep;176(18):3489-3507. doi: 10.1111/bph.14585. Epub 2019 Mar 6. PMID: 30675901; PMCID: PMC6715612. X.-X. Zhang et al. Changed nocturnal levels of stress-related hormones couple with sleep-wake states in the patients with chronic insomnia disorder: A clinical pilot study. Sleep Medicine 117 (2024) 177–183. https://doi.org/10.1016/j.sleep.2024.03.017. Shunsuke Katsuhara et al. Impact of Cortisol on Reduction in Muscle Strength and Mass: A Mendelian Randomization Study, The Journal of Clinical Endocrinology & Metabolism, Volume 107, Issue 4, April 2022, Pages e1477–e1487, https://doi.org/10.1210/clinem/dgab862. Filler K, Lyon D, Bennett J, McCain N, Elswick R, Lukkahatai N, Saligan LN. Association of Mitochondrial Dysfunction and Fatigue: A Review of the Literature. BBA Clin. 2014 Jun 1;1:12-23. doi: 10.1016/j.bbacli.2014.04.001. PMID: 25147756; PMCID: PMC4136529. Molnar T et al. Mitochondrial dysfunction in long COVID: mechanisms, consequences, and potential therapeutic approaches. Geroscience. 2024 Oct;46(5):5267-5286. doi: 10.1007/s11357-024-01165-5. Epub 2024 Apr 26. PMID: 38668888; PMCID: PMC11336094. Shibata, S., Noguchi-Shinohara, M., Shima, A. et al. Green tea consumption and cerebral white matter lesions in community-dwelling older adults without dementia. npj Sci Food 9, 2 (2025). https://doi.org/10.1038/s41538-024-00364-w. Junhua Li, Rafael Romero-Garcia, John Suckling, Lei Feng. Habitual tea drinking modulates brain efficiency: evidence from brain connectivity evaluation. Aging, 2019; 11 (11): 3876 DOI: 10.18632/aging.102023.