Blood Sugar and Energy: Simple, Science-Backed Hacks to Stay Energised All Day

Too much sugar? Of course, it is bad for your health and in ways that do only serious damage. But if you have been running low on energy at 3 p.m., there is a good chance your glucose levels are involved. Blood sugar (glucose) is your body's main source of energy, but when it is frequently changing, you find yourself tired, foggy, and in need of a nap under your desk. So, let's talk about balancing your glucose levels for more energy—without going full-blown biohacker.

1. Start with a Breakfast That Won’t Betray You

A croissant and caramel latte can taste like a hug, but they'll have your glucose level skyrocketing only to crash subsequently. Have breakfast with protein, healthy fats, and fibre instead. Scrambled eggs on whole grain toast with avocado or Greek yoghurt topped with nuts and berries will make you feel satisfied and alert without the slump halfway through the morning.

2. Fibre is Your Secret Weapon

Fibre slows down glucose absorption, preventing wild spikes and crashes. The good news? It’s in delicious things like lentils, quinoa, veggies, and berries. Bonus: It also keeps your gut happy, so you’re not just energised—you’re also, well, regular.

3. The “Food Order” Trick

Did you know that eating your meal in a certain order can help control glucose levels? Start with veggies, then protein, and save carbs for last. This helps reduce glucose spikes and keeps you feeling more energetic. It’s like telling your body, “Hey, let’s pace ourselves.”

4. Move a Little (or a Lot) After Meals

A brief post-dinner walk, a few squats, or even dancing in your own kitchen for 10 minutes will get your body to burn glucose more quickly. Essentially, your muscles are like sugar sponges, absorbing the excess sugar rather than letting it destroy your energy levels.

5. Stay Hydrated, But Don’t Chug Sugary Drinks

Water is also good at flushing out excess glucose, but sodas and even fruit juices will betray you with secret sugars. If you need flavour, go for flavoured water with mint, cucumber, or berries. Herbal teas are good too (and make you feel fancy in the process).

6. Stress Less, Sleep More

Stress and lack of sleep trigger cortisol surges, which then interfere with your glucose levels. Shoot for 7-9 hours of good sleep and throw in some stress-busting activities such as meditation, deep breathing, or simply cat videos. Science tells us it works!

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