Vitali Integrated Health Centre in George, South Africa Vitali Integrated Health Centre in George, South Africa
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Dr Jon Morley

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Dr Jon 
VITALI Integral Health Centre

Cell:+27 (0) 44 889 0119
Tel: +27 (0) 44 889-0119

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drjon@vitali.co.za

How low can you go (Part 2)

In the first hypoglycaemia article (How Low Can You Go?) I gave a background to imbalanced blood sugar, or what may also be called functional hypoglycaemia. It may sometimes be misleading giving a concept a name or diagnosis. If you could imagine drawing a line on a blank paper, starting on the left with your morning, ending on the right with your evening, and the line indicating your energy and mood through the day, how straight would the line be on an average day? (No, not the days someone half crashes into your car, or the SARS collector personally calls on you...) If that line, in all honesty isn’t pretty straight, then you probably have some degree of blood sugar imbalance. Let’s face it, that’s a lot of people.

Consider the following eating plan: breakfast like a king, lunch like a prince, supper like a pauper. Very old adage, but who eats like that these days? We’ve got the whole thing upside down, the few of you who even eat three times a day. You really want to be eating three balanced meals (some protein, some unrefined or complex carbohydrate, some healthy fat). Don’t take your stimulants on an empty stomach: yes that’s the first espresso of the day, or that long Americano and a cigarette before brekkie, or even the earl grey tea with 2 sugars. Starting your day on an empty stomach with these doses of jet fuel, will send your blood sugar and adrenalin levels rocking: something I call the insulin-adrenalin rollercoaster, the foundation of blood sugar imbalance! First break the fast, then see if you need speed. The overwhelming majority of breakfast cereals count as jet fuel here, even if they are ‘fortified’.

For those of you who have many of the symptoms I listed in the last article, I would suggest eating a small mixed (protein/fat/complex carb) snack 2-3 hours after each of your meals: this doesn’t mean over-eating. Eat small, eat frequent, eat whole foods, eat balanced foods. Rely on seeds and nuts, eggs, avo, cottage cheese, veg oils like olive, hempseed, macadamia, grapeseed, legumes, grains such as millet, quinoa and rolled oats are fantastic for stabilising blood sugar. It really is so much about how you eat. Your snack mid morning and mid afternoon can be a smoothie, it can be a handful of raw almonds, an avo, fruit and nuts, some cottage cheese and veg sticks, a bowl of cottage cheese with some cinnamon and berries and small drizzle of honey. You don’t need lots, you rather want often. Yes, have that snack before bed, maybe yogurt (avoid fat free and low fat) with a fruit and cinnamon.

Yes, it does help to be honest about your habits: be it too much alcohol, too many smokes or all those jelly beans and French pastries stashed in your car. Make an effort to observe your relationship to these. Starting your day with some gentle, but persistent exercise, can go a long way to helping here.

If changing your diet and reducing your intake of jet-fuel doesn’t settle your symptoms, try adding: Bcomplex with extra vitamin B5, vitamin C, Spirulina twice a day, omega 3 supplement like salmon oil or flaxoil, chromium, and CalMag.

If you are still feeling up and down, come in and see us at Vitali, you may need a proper work-up with a blood test. We have sample daily menus that could help if you have become habitual in your eating patterns and lack dietary imagination.

 
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