What ‘hangry’ says about your cortisol and blood sugar

Mood swings can be tricky. Sometimes a temporary situation in the workplace or our personal life can cause anxiety, stress or depression, and once that situation is resolved, those feelings recede.

But often, these issues are caused by something physical within our bodies. For instance, raised levels of the hormone cortisol can lead to anxiety, stress and/or depression.

Then there are other physical conditions that on the surface may not seem connected to mood but have a definite link. Take blood sugar, for instance…

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Blood sugar impacts cortisol levels and leads to mood swings

You’ve probably heard the term “hangry” before. More than just a catchphrase made famous by advertisements for a popular candy bar, this term describes something very real: A link experts have found between blood sugar fluctuations, cortisol and mood and stress levels.

In fact, Everest Goldstein, a functional psychiatric nurse practitioner in Dallas, told Integrative Health Practitioner that spikes or drops in blood sugar, can lead directly to corresponding changes in cortisol levels.

A jump in blood sugar can make us feel jittery and anxious, and when cortisol levels change too, it exacerbates anxiety, disrupts sleep, and makes us feel irritable and overall, stressed.

Unstable blood sugar levels can also cause brain fog, affecting concentration. These symptoms can often appear similar to attention deficit hyperactivity disorder (ADHD). Interestingly, stabilizing blood sugar levels in children with ADHD, autism, mood disorders or behavioral issues often alleviates these symptoms, Goldstein said.

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Healthy ways to balance blood sugar and your mood

One of the biggest mistakes Goldstein said some practitioners make is to order their patients to cut out all sugar in an attempt to stabilize blood sugar levels. She recommends an approach that includes balanced meals and snacks, exercise and a limit on caffeine consumption.

For a blood sugar-balanced diet, Goldstein suggests including the following:

• Protein: mainly from meats, beans, tofu and eggs
• Healthy fats: mainly from avocado, olive oil, salmon, nuts and seeds
• Fiber: mainly from non-starchy vegetables.

Eating these components in balance helps create a more stable blood sugar response, leading to fewer mood swings and energy crashes. For example, eating a banana with almond butter instead of a banana alone can help prevent a spike in blood sugar.

In addition, it’s probably a good idea to avoid foods that raise blood sugar, especially highly processed foods and those with added sugar like sodas, candy and packaged baked goods.

For exercise, Goldstein recommends walking for five to 10 minutes after consuming big meals or sugary foods. This helps the muscles move glucose out of the bloodstream and into cells.

If you are going to consume caffeine, Goldstein advises against doing it on an empty stomach, since caffeine can raise cortisol and blood sugar levels. To moderate this effect, drink your coffee while consuming a meal high in protein and fat.

Sources:

Key to Managing Mood Swings: Blood Sugar Regulation — Integrative Practitioner

What’s Causing My Mood Swings? — WebMD