We need to nourish our bodies with clean, healthy whole foods that give us the healthy fats, protein, fibre, vitamins, minerals and phytonutrients that our bodies need to make and utilise our hormones every day.
In addition to eating right, we need to have beneficial bacteria living in our GI tract – this is an entire ecosystem living within us called the gut microbiome. It may be necessary to work on ridding our body of unhealthy bacteria if we are currently on a highly processed, sugar diet. This may require prebiotics, probiotics, digestive enzymes or more aggressive treatments of harmful bacteria or biofilms.
We also need to make sure we are eliminating regularly. It is very important to have regular, soft, formed bowel movements every day to rid your body of metabolised hormones and accumulated toxins from the environment. Women with irregular bowel movements and constipation usually suffer the most.
We also need to make sure we regulate our blood sugar levels. Insulin (the fat storing hormone) is released from the pancreas when eating food containing sugar. Once the sugar is absorbed into the blood, insulin mops up the excess sugar and takes it to the cells of the liver, muscles and fat to help move the glucose inside to use as energy. The liver and muscles take what they need and the rest is stored as fat cells for future use.
A normal amount of sugar in blood (after fasting) is just less than a teaspoon (approx 5g). To be diagnosed as diabetic fasting blood sugar only needs to have gone up to 6.25g – this is a teaspoon and a quarter – just ⁱ/₄ of a teaspoon more than a ‘normal’ reading (Dr Michael Eades)
Causes of blood sugar roller coaster:
o Refined carbohydrates such as bread, pasta, white rice, rice cakes, biscuits, cereal, cakes and pastries
o Sugar found in dried fruit, fruit juice, honey, cordial, fizzy drinks, sugar of all kind (agave nectar, honey)
o High sugar fruit such as tropical fruit, bananas and pears
o Alcohol is a quick sugar release that stimulates cortisol and insulin
o Artificial sweeteners have been shown to stimulate insulin despite it being advertised as not being an actual ‘sugar’
o Caffeine – particularly on an empty stomach
o Stress – cortisol pumps sugar into your blood
o Skipping meals – can cause hypoglycaemia
The blood sugar roller coaster
A portion of McDonald’s fries contains 47g of carbohydrates (=47g of sugar), 10 teaspoons going into your blood. Getting all this sugar out of your blood is a huge task for your body already, but imagine adding in a giant Coke, a Big Mac and maybe an apple pie for desert...
Too much insulin contributes to chronic diseases: obesity / diabetes / inflammation / osteoporosis / dementia / hormone imbalances / thyroid disease / PCOS / endometriosis / digestive issues / cancer / heart disease
Common symptoms of insulin dysregulation include:
o High hip to waist ratio which should be less than 0.8 for women
o Sugar and/or carbohydrate cravings
o Early hours insomnia which can be due to blood sugar dips, releasing cortisol waking you up (3am)
o Afternoon slump normally between 3-5pm
o Excess insulin increase oestrogen levels leading to PMS symptoms such as irritability, mood swings, bloating, cravings, and heavy periods
o Headaches, irritability, shakiness, poor concentration which is relieved by eating
o Family history of diabetes – inherited genetic susceptibility
Incorporate the following suggestion into everyday:
o Eliminate processed food, fast food, artificial sweeteners and alcohol and choose slow releasing carbohydrates such as brown rice, quinoa, beans, pulses and legumes
o Eat real food – organic produce, grass-fed beef and free-range poultry
o Eat protein with every meal, especially breakfast
o Eat fat to lose fat as fat blunts the insulin response from a meal
o Eat vegetables with every meal, aiming for 6-8 servings a day
o Cruciferous vegetables like broccoli, cauliflower, brussel sprouts, kale and cabbage help metabolise oestrogen
o Drink water – at least 6-8 glasses a day and more when you are physically active
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