The Anxious Generation is a term that has been coined for adolescents who grew up in the 2010’s. There has even been a recent book published with this very title. Although there are a plethora of factors that have led to chronic anxiety in our culture, our dietary choices can have a significant impact.
Hopping onto the blood sugar rollercoaster everyday is a primary contributor to low mood and feelings of anxiety. Considering the Standard American Diet (SAD) - most of our population is on it.
How does blood sugar impact mood?
When you are consuming food or making lifestyle choices that spike your blood sugar this leads to an insulin response (which quickly shuttles glucose out of the blood and into your cells) and a resultant blood sugar crash.
When your blood sugar is elevated you feel good! Your energy is high and your mood feels temporarily boosted. Yet, once you experience a blood sugar crash, you feel “hangry”. This leads to feeling anxious, tired, aggravated, hungry, and potentially depressed.
Rather, when your blood sugar remains balanced (without the spikes and dips) your energy is consistent, your mood is regulated, and you don’t feel “hangry”.
How do you balance your blood sugar?
Your lifestyle and dietary factors both influence blood sugar and whether or not you have hopped on the rollercoaster. Here are a few of our favorite tips:
- Manage your stress response:
- Take deep breaths during the day
- Go for a walk
- Meditate before bed
- Ensure a good night's rest:
- Get 7-8 hours of sleep a night
- Have a consistent bedtime and waketime
- Unwind and turn off screens before bed
- Prioritize protein:
- Aim to have 30-40 grams of protein at every meal
- Limit carbohydrate intake:
- Consume carbs at the end of the day (dinner)
- Have carbs last and fill up on fiber and protein first
- Never eat your carbs naked - always combine with fat, fiber or protein
- Avoid excess sugar intake:
- This includes cane sugar, honey, maple syrup, coconut sugar, and palm syrup
- Limit alcohol:
- Always drink your alcohol with food, never on an empty stomach
- Opt for liquor like tequila, vodka, or gin
Although there are many things that could be impacting your daily mood, starting with blood sugar balance is a great place to start. You’ll feel better during the day and sleep better at night.
