How Sugar Impacts Our Bodies and Moods
Sugar can create more than a fleeting energy boost—especially for children, whose smaller systems feel the effects even more intensely. The sudden blood sugar spike from sweets signals the pancreas to release a large dose of insulin, which sends blood sugar crashing down soon after. This is when we see kids (and maybe adults!) going from hyperactive to grumpy or irritable. Studies have shown that sugar affects focus, behavior, and even immune function, lasting for hours.
For kids with conditions like ADD or ADHD, these ups and downs in blood sugar can amplify restless or aggressive behaviors. Yale research even links high sugar consumption in children to behaviors that can disrupt learning and focus. And it’s not just mood swings—sugar also temporarily slows the immune response, making us more susceptible to seasonal colds and flu.
Sugar can significantly impair the immune system’s effectiveness, particularly when protection is crucial during cold and flu season. Consuming sugar can suppress the immune system for up to 6-8 hours by hindering the function of white blood cells (phagocytes), which play a primary role in defending against pathogens. Studies show that high blood sugar levels reduce the activity of these cells by up to 40%, decreasing their ability to engulf and neutralize bacteria and viruses effectively.
During this time of immune suppression, the body is more vulnerable to various infections, including seasonal viruses. If you or your children indulge in sugary treats, follow up with immune-boosting nutrients such as Vitamin C and Vitamin D3, which can help strengthen immune response. Vitamin C supports phagocyte function and helps the body produce antibodies, while Vitamin D3 modulates the immune response, enhancing the body’s resistance to pathogens.
This balanced approach can help you enjoy treats without as much risk to immune health.
How to Keep the Whole Family Balanced
Ready to keep sugar in check and maintain those energy levels? These four steps can help support stable blood sugar, mood, and immune strength for everyone.
1. Start with a High-Protein Breakfast
Protein stabilizes blood sugar and can prevent those early sugar crashes. Breakfast foods like eggs, lean meats, or a smoothie with plant-based protein or collagen are great options for everyone. I love having dinner for breakfast. I enjoy high protein, moderate fat, and veggies in the morning. One of my personal favorites is chicken soup, full of veggies and topped with sliced avocado. Try a quick gluten-free breakfast muffin scramble or a smoothie packed with protein, greens, and low-sugar berries. Or a gluten-free, holistic keto, protein-packed muffin or pancake.
2. Choose Healthy Snacks Every Few Hours
Keeping the body fueled throughout the day helps maintain balanced energy. Think high-protein, nutrient-dense snacks like nuts, seeds, hard-boiled eggs, and low-sugar dairy-free Greek yogurt. Pack snacks like meat sticks or small servings of nuts for kids to stabilize their blood sugar.
3. Stay Hydrated
Sugar can dehydrate, which affects everything from energy levels to mood. Drinking plenty of water is crucial, and adding electrolytes can be helpful. Avoid fruit juices during high-sugar times, as they add even more sugar to the mix.
4. Add Probiotics or Fermented Foods
Too much sugar can destroy the balance of good and bad bacteria in the gut. A high-quality probiotic or fermented foods, such as kimchi, sauerkraut, or kefir, can help maintain a healthy gut balance, supporting both digestion and immune strength.
5. Get Moving
Exercise is a powerful tool for balancing blood sugar levels and is particularly effective because it influences glucose uptake and insulin sensitivity. Here’s how different types of exercise help support blood sugar regulation:
1. Cardio (Aerobic Exercise): Aerobic exercise, such as brisk walking, running, and cycling, uses large muscle groups, which increases glucose uptake. Studies show that insulin sensitivity improves during moderate to high-intensity aerobic exercise as glucose is quickly utilized to fuel muscles. This effect can last for hours after a workout as the muscles continue to uptake glucose, keeping blood sugar levels lower even after exercise.
2. Weight Training (Resistance Exercise): Strength training helps lower blood sugar by increasing lean muscle mass. Since muscle tissue is metabolically active and requires glucose for fuel, an increase in muscle mass results in higher overall glucose uptake from the bloodstream. Furthermore, regular resistance training improves the body’s insulin sensitivity by activating GLUT4 (glucose transporter type 4) proteins, which facilitate glucose uptake into muscle cells without requiring as much insulin.
3. Stretching and Yoga: While stretching and yoga may not have the same immediate impact on blood sugar as high-intensity cardio, they help regulate the body’s stress response. High-stress levels can increase cortisol, a hormone that prompts the liver to release glucose into the bloodstream, potentially leading to higher blood sugar levels. Regularly practicing yoga and stretching can improve flexibility, reduce cortisol, and help keep blood sugar levels stable by supporting a more balanced hormonal response.
4. Balance Exercises (e.g., Gyrokinesis, Functional core exercises, Tai Chi, yoga): Balance exercises, like those found in Tai Chi or specific yoga poses, help manage stress levels, lower cortisol, and improve overall mental well-being. Some studies suggest that the mind-body connection fostered by balance and mindfulness exercises contributes to lower blood sugar by reducing stress-induced glucose spikes.
Incorporating Variety in Exercise: Alternating between cardio, weight training, stretching/yoga, and balance exercises not only maximizes muscle glucose uptake but also helps keep the nervous and endocrine systems balanced. This combination improves insulin sensitivity and better glucose regulation and even helps decrease post-meal blood sugar spikes, creating a robust foundation for metabolic health.
Holiday Season with Balance and Joy
The holidays can be full of energy, laughter, and, yes, some treats! By taking these proactive steps, you’ll help your kids (and yourself) enjoy the festivities without the crash afterward. And remember, a little extra patience goes a long way after a sugar-fueled day.
Happy holidays and every day, and may your season be filled with energy, joy, and balance!
Blessings of Vibrant Health,
Kristin Grayce
Holistic Health Practitioner LAc, MAc, CFMP®, CST-T, CLP