So, I recently used up more annual leave to write 😂

I’ve been working on a book about blood sugar for brain health…

As I’ve been immersing myself in this topic, guess what came to mind for this week’s Thursday Tips? Blood sugar! 😀

Blood sugar is your brain’s preferred source of energy – it comes mostly from the breakdown of carbohydrates in food, e.g. from simple sugars such as sweets, to complex carbohydrates such as potatoes and pasta.

Swings in blood sugar levels can be one of the factors affecting brain resilience.

Is this relevant to you?

Some questions you may wish to consider

what do you usually eat?
when do you usually eat?
how do you feel 30-90 minutes after eating?
If you get an energy dip after eating, consider whether this could be because of swings in your blood sugar levels.

Do note, however, that your body needs to divert more blood flow to your gut to digest food after meals. The larger the meal, the more work your gut has to do! For this reason, it can be normal to feel slightly sleepy after a heavy meal.

Another factor to consider, is whether blood sugar swings of an initial sharp spike followed by a crash, is contributing to this dip in energy.

I sometimes pick this up during my clinical consultations with a careful interview, and if necessary or relevant, may consider further testing.

Blood sugar levels do rise after eating a meal with carbohydrates, which is normal and expected.

It’s the problematic sharp spikes and crashes that we want to minimise.

Here are 3 lifestyle tips to balance your blood sugar levels

🌟1️⃣ Pre-Plan your Game Plan

Create a list of “go to” snacks, to avoid relying on willpower when you get hungry – it’s common and tempting to reach for biscuits, chocolate, or crisps (potato chips to my USA readers). These snacks often lead to blood sugar swings.

Instead, use this calculator from the University of Sydney: https://glycemicindex.com/gi-search/ to search up some snack ideas. Select the ones with low glycemic index (or glycemic load).

Before going to a restaurant, look ahead at their menu so you can consider your choices without getting distracted during the social event. Consider starting with a salad or soup.

🌟2️⃣ Portion Size

Be conscious of the portion size of carbohydrates intake in one sitting. Even if you consume low glycemic index carbohydrates, large amounts in one sitting may still cause a sharp rise in blood sugar. This is the concept of “glycemic load”.

🌟3️⃣Good Quality Sleep

Sleep improves your body’s response to insulin, which regulates blood sugar levels

Will power is better after a good night’s sleep compared to when someone is sleep deprived, which reduces their likelihood of reaching for sugary foods

Good sleep builds emotional resilience, which can reduce excessive stress hormone, cortisol. Excessive cortisol worsens blood sugar control.

Get practical tips on creating a healthy sleep habit from my book: Sleep Better to Thrive

📍Question for you today

What practice would you consider for balancing your blood sugar levels?

Wishing you healthy and steady brain energy!

Dr Sui Wong

PS – I’m going to speak at the British Society of Lifestyle Medicine (BSLM) conference next week – please come say hello to me in person if you’re at the meeting! I also have a “meet the author” session before my talk 🙂

PPS – Sugar & Sleep for Migraine-free BRA(i)NS ® workshop this coming Tuesday! Spaces are limited to allow time for workshopping the topic to personalise it for you. Lifetime access to recording and a hidden bonus inside – more information here: