Blood Sugar Balance to Reduce Depression & Anxiety

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One important nutritional component to maintain a stable, healthy mood is keeping blood sugar balanced! When blood sugar gets low and we become hypoglycemic, both cognition and mood suffer. And one of the best ways to keep blood sugar stable is through the food we eat.

The most important points for stable blood sugar and a stable mood are:

  • Be sure to eat regularly
    • Each meal provides us with enough energy to function for 4-5 hours
    • Skipping meals sends the body into a state of hypoglycemia, or low blood sugar
    • Those with mood issues may benefit from eating even more often, every 2-3 hours
  • Eat plenty of protein and healthy fat with each meal
    • Protein is a natural mood stabilizer
    • Healthy fats provide long-burning energy
    • This helps keep blood sugar stable
  • Avoid refined carbohydrates and sugars
    • These foods cause blood sugar to “spike”, or increase rapidly
    • This spike leads to blood sugar plummeting too low
    • This “blood sugar roller coaster” contributes to mood swings in a big way

So what specific foods should you eat to maintain an even temperament? Try out this sample menu:

  • Breakfast:
    • Half an avocado sprinkled with sea salt & black pepper
    • 1-2 organic, pasture-raised eggs, boiled or fried
      • Try adding a side of raw sauerkraut!
    • Steamed or sauteed organic kale or spinach
    • Add some walnuts and a few berries for variety
  • Lunch:
    • Grilled salmon salad sprinkled with sesame or pumpkin seeds
    • Or try a bowl of pho, the Vietnamese soup
      • Ask for light rice noodles and extra bone broth
    • Or take some leftovers from a dinner you made at home
  • Dinner:
    • Lettuce wrap hamburgers with avocado and/or uncured bacon, lettuce, tomato and onion
    • Roasted or grilled Brussels sprouts
    • Small serving of baked sweet potato with plenty of butter
  • Snacks:
    • Nuts and seeds / trail mix
      • Avoid trail mix with a lot of sugary raisins, chocolate, banana chips, etc
    • Organic beef jerky
    • Organic apple with almond butter
  • Dessert:
    • Chocolate avocado mousse
      • Ingredients:
        • 2 avocados
        • 4 tbsp honey or maple syrup
        • 1/4 cup cacao powder
        • 1 tsp vanilla extract
        • pinch of sea salt, to taste
      • Directions:
        • Blend all ingredients in a food processor
        • Chill for at least 1 hour before serving

Try incorporating some ideas from this example menu plan into your daily routine! See if keeping blood sugar more balanced doesn’t just improve your mood and temperament. If you often have an “afternoon slump” when you’re tired after lunch, that may improve as well.

Mostly importantly, listen to your body! If you feel hungry, find a way to stop for 10 minutes and eat a healthy snack instead of reaching for a soda or coffee. You’ll soon find your wife and kids commenting on how “Dad is in a better mood lately!”

For more information on how to balance blood sugar and fix your mood, contact MoodFood Clinic today! Customized meal plans available.

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