Employee Health Screening

Many people experience a real drop in their energy levels in mid afternoon. This can often be accompanied by brain fogginess. It seems easier to just grab something sweet like a biscuit, lollipop or coffee to feel better, but this actually makes the problem worse, as your blood sugar level will spike and then drop quickly again within a couple of hours.

Why it happens:

People with poor blood sugar regulation often skip breakfast, are ravenous by morning tea time, top up with something sweet, choose fast food for lunch, and then eat a huge evening meal, often their only real meal. Their energy levels fluctuate wildly through the day, often accompanied by mood swings and sometimes even the shakes. A few years of this destructive energy roller coaster can bring you closer to developing diabetes.

When you eat, your blood sugar level rises and your pancreas secretes insulin to help push the glucose into cells. After several hours the glucose has been used up, so your liver helps out with stored glucose for a short period, while your brain prompts you to eat again. Your brain uses up most of the circulating blood glucose, that is why loss of concentration is one of the first signs that your blood sugar level is low.

What you should eat: We’re designed to eat at least every four hours during an active day. Be certain to check to make sure that you eat three meals a day plus morning and afternoon tea. Ensure that each meal or snack includes some protein and some raw or fibre-rich food. Here are some ideas:

o poached egg with sliced raw tomato and wilted spinach for breakfast;

o yogurt with fresh fruit for morning tea;

o salad sandwich for lunch which includes high quality protein such as chicken, turkey or fish;

o carrot sticks and hummus for afternoon tea;

o steak, chicken or fish with salad or vegetables for your evening meal.

Be sure to keep your portion sizes small to moderate; you do not need to eat more, just more often. If you find it difficult to eat breakfast, start with just one piece of fresh raw fruit and plan for a substantial morning tea. Also, check that your portion size for your evening meal is reasonable, so you are not going to bed on a full stomach

What you ought to do!

Regular exercise will also help regulate your blood sugar, so include it in your daily routine. A minimum of 30 minutes of brisk exercise is acceptable; 60 minutes is preferable.

If you can implement both these diet changes and exercise, you ought to start to feel the benefits of better blood sugar regulation within a week.