Struggling with unstable energy and high anxiety? Look at your breakfast. This could be the cause of your drastic mood swings and anxiety. If the first meal of the day is not adequately balanced with all macronutrients- blood sugar fluctuations will run rampant and give a wide array of symptoms. These fluctuations can be a root cause for further hormone dysregulation, inflammation, brain fog, headaches, cravings… sound familiar? This is the most common issue I see in my practice– especially in women (unfortunately). Mastering blood sugar goes hand in hand with stable energy, better sleep, better moods and mental clarity.
How does blood sugar affect my mood and mental health?
Blood sugar (or glucose) is our main source of energy, and we feel our best when we keep our blood sugar levels balanced- not too high, and not too low. Long term damage can be created if we spend too much time on either side. If blood sugar regulation is not working efficiently overall health cannot be achieved. Glucose is important, but an over abundance can lead to headaches, weight gain, anxiety, diabetes, high blood pressure, or endocrine imbalances. If we become dysregulated it takes greater effort to restore that harmony back into the body while fixing everything it broke along the way.
To see it in action, consider this: If our body is working as it should- after a balanced meal, the body breaks apart the nutrients and releases the sugar into the blood stream- blood sugar rises.
The brain senses this shift and tells the pancreas to create insulin to bring the blood sugar back down. Insulin takes this sugar and shuttles it around to different areas of need in the body. This is when we feel best- fed and happy. The whole process of shuttling, building, repairing, digesting, and fueling takes a few hours. When the blood sugar starts to naturally fall -the brain recognizes this and tells the liver to start finding stored forms of sugar or fat to last until the next meal.
Related: How to build a balanced meal
But when things aren’t working optimally or when the body isn’t nourished completely, things go a little different.
If instead the meal is heavy in carbohydrates- the body will burn this very quickly. The carbs are very easy to digest and very rewarding. This meal would spike the blood sugar high. The brain reacts and sends out the need for insulin and lots of it.
Insulin comes in like a train, slow to start- then has trouble stopping and pushes the blood sugar too far and too low. Because the blood sugar has dropped the body sees this as an emergency. It needs fuel- it needs glucose –it needs energy.
This is where you could see that need for snacks, agitation, anxiety, and headaches coming in. It wants food, and it wants it now! Naturally, we would reach for something sweet and carb loaded to bring blood sugar back up quickly, because feeling depleted is an awful state to exist in. However- there it goes- blood sugar back up, body reacts in panic and pushes it too low and this continues again and again. It is exhausting.
Over time this roller coaster of high and low blood sugar damages our body and can lead to some of the symptoms previously stated.
Related: Are you a stressed out sugar burner?
How to fix your mood swings and anxiety:
- Choose carbs that are also rich and fiber
- Don’t eat naked carbs
- Build your meals around protein
- Balance your meals with carbohydrates, fat, protein, + fiber
What to prioritize: Breakfast
This first meal choice sets you up for balance or unbalance for the rest of the day. As soon as you start your day on that blood sugar roller coaster, it will effect your choices, your mental health, your energy (or lack their of), for the rest of the day.
Skipping breakfast or choosing a breakfast without significant protein is one of the habits I see in women struggling with burn out. So that you can learn what to avoid and what to pivot to so you can restore your energy again.
Related: Habits that lead to burn out
Common breakfast with not enough protein
- Oatmeal
- Two eggs
- Toast w/ avocado
- Yogurt w/ granola
- Pastries + coffee
- Fasting
- Cereal
Related: What organic or gluten/grain free cereal is best.
Breakfast swaps with 20-30+ grams of protein
- Greek yogurt w/ berries + collagen coffee
- Three eggs with protein hot cocoa
- Chicken sausages w/ Ezekiel English muffin
- Protein shake
- Turkey egg and cheese wrap
- Blueberry cottage cheese pancakes
A balanced meal with quality protein last for hours in the body and leaves you clear headed and able to make a lunch choice in line with your values instead of what your body is craving for in panic.
Related: Supporting anxiety and depression with nutrition: step by step
Have another suggestion? Comment and tell me your high protein breakfast favorites.
Need more help mastering your blood sugar?
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