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Clear the Fog: Support Your Liver

Did you know that a sluggish liver could be a major culprit behind brain fog?

Supporting your liver’s detoxification process can improve brain function and help clear the mental fog many women experience during perimenopause and menopause.
Detoxification is your body’s natural process of self-healing and repair — an ongoing internal cleansing system that has existed for thousands of years. Ancient practices like fasting, saunas, herbs, water, rest, and exercise all supported these natural detox processes. But in today’s world, we’ve forgotten many of these essential methods.

Let’s focus on one of the most powerful ways to clear brain fog: supporting liver detoxification.

The Liver’s Role in Detoxification

Your liver is the body’s master detoxifier. It filters toxins from the blood and neutralizes them for elimination. Whether it’s environmental toxins, pesticides, poorly digested food, or pharmaceutical waste, your liver’s job is to safely remove these harmful substances.

But when the liver becomes overburdened, it can’t keep up with its detox duties, leading to a buildup of toxins. This can affect brain function, mood, and overall well-being, contributing to the brain fog many women face.

How Detoxification Helps

Detoxification is more than just a physical cleanse. It’s a holistic process that can improve your mind, body, and spirit. When your body is free of toxins, you may experience:

💪 Physical vibrancy: Increased energy and better overall health
❤️ Emotional balance: Release of hidden stress, leading to feelings of calm and joy
🌟 Mental clarity: A clearer mind and restored focus.

How to Support Liver Detoxification and Clear the Fog

Enjoy a Nutrient-Dense Lifestyle

Both macro and micronutrients play key roles in detoxification. Processed foods can be nutrient-deficient and act as toxins in the body, so focus on whole, nutrient-dense foods to support your liver and overall detox process.

Eat Liver-Supporting Foods – Incorporate foods that help your liver detoxify and clear excess estrogen, which can contribute to brain fog:

🥦 Cruciferous vegetables like broccoli, cauliflower, and kale
🧄 Onion and garlic
🍠 Beets and other brightly colored vegetables
🥣 Probiotic foods like kefir, sauerkraut and kimchi
🍵 Herbal teas such as dandelion root, milk thistle, and turmeric are fantastic liver boosters

Eat on a Regular Schedule

Give your liver time to rest by sticking to a regular eating schedule. Skip grazing throughout the day. Aim to stop eating when you’re about 80% full. Eat your last meal 2 hours before bedtime allows your liver to focus on detoxing and repairing while you sleep.

Incorporate Dry Brushing and Epsom Salt Baths

Dry brushing stimulates the lymphatic system and promotes toxin elimination through the skin. Epsom salt baths also draw out toxins while providing a magnesium boost and a soothing, relaxing experience for the body.

Try Supportive Therapies like Sauna, Massage, and Bouncing

Therapies like sauna use, massage, and even bouncing (on a rebounder or with jump rope) help promote toxin release. Saunas encourage sweating, while massage enhances circulation and toxin removal. Bouncing supports the lymphatic system, which is key for detoxification.

Menopause? Supporting your liver is crucially important—and here’s why.

As you transition through perimenopause and menopause, your body undergoes significant hormonal fluctuations. One of the most important organs in managing this change is your liver. It plays a vital role in detoxifying excess hormones, particularly estrogen. When your liver is functioning optimally, it helps to break down and eliminate these excess hormones, preventing them from accumulating and causing symptoms like weight gain, brain fog, irritability, hot flashes, and insomnia.

A sluggish or overwhelmed liver can make these symptoms worse, leaving you feeling drained and not feeling like yourself. By supporting your liver, you can smooth your menopause experience, better balance your hormones, improve your energy, and helping to clear that mental fog.

Want to know more about a smoother menopause transition? Respond in the comments; I will send you a link to download a handout Smooth Sailing through Perimenopause: Simple Habits to Start Today 

Final Thoughts

Supporting your liver’s detoxification process is a powerful step toward clearing the fog and feeling like yourself again. By incorporating

🍽️ liver-supportive foods
✨ mindful eating habits
🛀🏼 detoxifying practices

into your routine, you can boost your brain function and overall well-being during perimenopause and menopause.

Remember, detoxification isn’t just about physical health—it’s about emotional and mental well-being too. By clearing toxins, you make space for more clarity, joy, and balance.

Ready to clear the fog and restore your vitality? Your brain (and your body) will thank you!

Note: This information is for educational purposes only and does not replace professional medical advice.

For more Empowerment

12 Yummy Ways to Use Kale – #PinchofYum

Just Beat It –  Delicious recipes in ways you’d never imagine enjoying beets + incredible beet into

13 Prebiotic Foods – Traditional Cooking School

4 Ways to Detox – Color My Food

Why You’re Losing Focus and How to Regain It

Is brain fog messing with your day? Forgetfulness, distraction, and mental fatigue are common struggles, especially during perimenopause. You may find yourself forgetting tasks or struggling to focus no matter how much sleep you get.

The good news? You can regain your mental clarity and energy. Let’s explore what’s going on and how you can clear the fog.

The Science Behind Brain Fog in Perimenopause

Perimenopause and menopause bring significant hormonal shifts, with fluctuating estrogen levels. Estrogen plays a crucial role in memory, concentration, and overall brain function. As estrogen levels dip, you may notice increased forgetfulness and difficulty focusing.

But hormones aren’t the only factors. Other contributors include:

  • Nutrient Deficiencies: Insufficient protein, healthy fats, or brain essential nutrients like B vitamins, zinc, or magnesium can impair cognitive function and energy. Your brain is energy-hungry; it consumes 20% of your food intake.
  • Blood Sugar Imbalances: Fluctuating blood sugar can cause fatigue and mental fog, especially after meals. This affects your brain’s ability to stay clear and focused.
  • Poor Sleep: Your brain needs 7-9 hours of quality sleep to function properly. Sleep disruptions, whether due to stress or hormonal changes, can prevent your brain from recharging and clearing toxins
  • Inflammation: Chronic inflammation can negatively affect brain health. It contributes to brain fog, memory lapses, and difficulty concentrating. During menopause, inflammation may worsen due to hormonal shifts. Inflammatory markers in the brain can impair cognitive processes.
  • Liver Burden: Your liver plays a key role in detoxifying toxins and waste from your body. This includes hormones such as estrogen, which can build up during perimenopause and menopause. Buildup places additional burden on your liver. When it becomes overburdened, your liver cannot effectively detoxify hormones

Nutrition & Lifestyle Tips to Clear the Fog

Ready to regain your mental sharpness? Here are a few nutrition and lifestyle tips to clear the fog and feel more focused:

✅ Balance Your Blood Sugar

Eating protein-rich foods and complex carbs, like leafy greens, quinoa, and sweet potatoes, helps maintain stable blood sugar. Omega-3s—found in chia, avocado, nuts, salmon and sardines—reduce inflammation and support cognitive function. Avoid baked goods/sugary snacks that cause energy crashes.

✅ Support Your Gut Health

Your gut and brain are connected. To support mental clarity, eat fiber-rich foods like cruciferous vegetables (broccoli, cauliflower, cabbage), beans, and whole grains. Prebiotic foods (like bananas, garlic, onions) help nourish your gut microbiome. This influences serotonin and dopamine production—key brain chemicals. Rainbow veggies and fruits, especially red and purple foods like tomatoes, beets, and berries, are rich in anthocyanins, which are beneficial for brain health.

✅ Prioritize Sleep

Quality sleep is essential for brain function. Create a calming bedtime routine by limiting screen time and avoiding caffeine late in the day. Consider calming herbs like chamomile or magnesium supplements to help you unwind and improve sleep quality.

✅ Build Stress Resilience:

Chronic stress can worsen brain fog. Incorporate stress-reducing practices like deep breathing, meditation, or mindfulness. These can reset your nervous system, reduce stress, and improve focus.

✅ Reduce Inflammation

Include anti-inflammatory foods in your daily life, such as turmeric, ginger, berries, and leafy greens. Antioxidants like vitamin C, vitamin E, and omega-3 fatty acids protect brain cells from oxidative damage.

✅ Support Liver Detoxification:

Help your liver detoxify and optimize hormone metabolism by incorporating liver-supporting foods like cruciferous vegetables (broccoli, cauliflower, kale), garlic, and beets. Consider herbal teas like dandelion root, milk thistle, or turmeric to enhance liver function and clear excess estrogen. Hydration is key—drink plenty of water to support liver detox processes. Supporting liver function can help reduce  buildup and improve mental clarity.

The Power of Small, Sustainable Changes

You don’t need drastic changes to restore your focus. Start with small, sustainable habits that support your brain health. Swap baked goods/sugary snacks for a nourishing alternative, like almond butter and apple or guacamole and veggies. Commit to 10 minutes of meditation each morning or before bed. These small shifts will add up to clearer thinking over time.

Take Action Today

Start small. Add a protein-packed snack. Prioritize your sleep. Or take five minutes to breathe deeply. Every small change contributes to a clearer, more focused you.

You deserve to sharper and energized at every stage of life. Practice is progress, not perfect. Small, consistent changes lead to new, sustainable habits.

Drop a comment below—I’m here to support you !

What’s one change you’re making today to clear the fog and boost your energy? 💪✨

For more nourishment

Meal Prep Chia Pudding – Downshiftology

Good Mood Red Foods – ColorMyFood

Red, purple, and blue foods, like beets, red bell peppers, tomatoes and purple cabbage are rich in anthocyanins, powerful antioxidants that help reduce inflammation and protect the brain from oxidative stress. These foods improve mental clarity and combat brain fog by supporting brain health, enhancing memory, and offering neuroprotective benefits that can reduce the risk of cognitive decline.

6 Delicious Beet Recipes – ColorMyFood

Beets support liver detoxification by enhancing bile production, helping to eliminate toxins, and provide essential brain nutrients like folate, antioxidants and anthocyanins, which can improve cognitive function and reduce brain fog.

5 Good Mood Red Cabbage Recipes – ColorMyFood

Cabbage and other cruciferous vegetables can help reduce brain fog, support better mental clarity and memory by providing a rich supply of antioxidants, vitamin K, and anti-inflammatory properties. They also support liver detoxification by boosting the production of enzymes that help break down toxins and harmful substances. This can help clear out toxins f that can impair brain function.

4 Nutrient Dense Coleslaws  – ColorMyFood

#brainfog #brainhealth #brainhealthlifestyle #nutrientdense #functionalnutrition #nutritionaltherapy

Brain-Boosting Kitchen Tips: New Year Reset

If you’re feeling exhausted, struggling with brain fog, or noticing your memory isn’t as sharp as it used to be, you’re not alone. And coming out of the holidays, it’s not unusual to feel even foggy and drained.

What to do? With all the health trends out there—from keto to plant-based to high-protein diets—it’s easy to feel overwhelmed by what’s actually best for you. The good news is that you don’t need to jump on the latest diet trend to feel mentally sharp. There’s a simpler way to feel more focused, clear, and energized: it starts in your kitchen.

Small, simple changes in what you keep on hand and how you fuel your body can help clear that fog and bring back the energy and focus you’ve been missing. This new year, reset your kitchen and to help you make choices that support your brain and help you feel more energized, clear-headed, and mentally sharp.

Here’s how to make your kitchen work for you—and give your brain and body the support they needs to feel their best:

Step 1: Clear Out the Confusion

Even if you’re already avoiding processed foods, take a closer look at your pantry and fridge. Are there ingredients or snacks that seem “healthy” but don’t really help you feel your best?
An excellent first step is to clean out the clutter. Remove all the sugar goodies that crept in during the holidays and anything that’s not supporting your goal of feeling mentally sharp and energized. Clear containers for whole grains, nuts, and seeds will help you easily spot what’s good for you. When you make your kitchen an environment filled with nourishing, brain-boosting foods, it becomes a lot easier to make the better food choices, even when you’re short on time or energy.

Step 2: Stock Up on Fresh, Nutrient Dense Produce

If you’re feeling foggy or constantly tired, it’s a sign your brain isn’t getting the nutrients it needs. Fresh, vibrant vegetables and fruits are packed with the vitamins and antioxidants that support your brain function, reduce inflammation, and help you feel more focused and alert.
Make vegetables the foundation of your meals. Leafy greens like spinach, kale, and arugula, cruciferous vegetables like broccoli and cauliflower, and brightly colored vegetables like bell peppers, sweet potatoes, and carrots are packed with nutrients that give your brain the support it needs. When you stock your kitchen with these fresh, nutrient-dense options, it becomes easier to grab the right ingredients for a quick, healthy meal or snack that’ll leave you feeling energized.

Step 3: Include Fats from Nature and Quality Proteins for Focus and Energy

Essential fatty acids and proteins are required for maintaining steady energy levels and keeping your mind sharp throughout the day.

Fats from nature—like those from avocados, nuts, seeds, and olive oil—are crucial for supporting brain function and keeping you feeling clear-headed. These fats help your brain cells communicate better and keep you mentally sharp. Combine them with protein-rich foods, such as fish, eggs, lean meats, tofu, and legumes, to maintain your energy and focus. By including these nourishing fats and proteins in your meals, you’ll feel more balanced, focused, and energized.

Step 4: Choose Fiber-Rich Carbs for Steady Energy

When your energy crashes and you can’t seem to focus, the carbohydrates you’re eating may be to blame. Instead of reaching for simple carbs like baked goods, refined flour or processed snacks, focus on fiber-rich, plant-based carbs that provide steady, long-lasting energy.

Leafy greens, cruciferous vegetables, and other colorful, nutrient-dense vegetables are excellent sources of carbs that won’t spike your blood sugar or leave you feeling sluggish. Legumes like lentils, chickpeas, and black beans are packed with fiber and protein, keeping you full and mentally sharp. Whole grains like quinoa, oats, and brown rice are slow-burning carbs that give you sustained energy throughout the day.

By filling your plate with fiber-rich, plant-based carbs, you’ll avoid the energy dips that come from refined foods and keep your mind sharp and focused all day long.

Meet the beans!

Step 5: Add Anti-Inflammatory Spices to Boost Mental Clarity

Brain fog and fatigue are often linked to inflammation. Fortunately, you can easily add anti-inflammatory spices to your meals that help support mental clarity and reduce brain fog.

Spices like turmeric, cinnamon, ginger, and cayenne pepper have powerful anti-inflammatory properties that help improve blood flow to the brain and protect brain cells from damage. Adding these spices to your meals—add to a smoothie, overnight oats, soup, or grain bowl—it can make a big difference in how you feel. They’re simple, natural ways to support your brain and fight off the inflammation that’s contributing to your fatigue and lack of focus.

Reset Your Kitchen for More Energy and Focus

A brain health kitchen isn’t about restriction—it’s about setting yourself up to make more nourishing, brain-boosting choices that leave you feeling more focused, energized, and ready to take on the day.

Do you a Brain Health Kitchen Pantry Checklist?  Just reply in the comments.

For more Empowerment

Brain Health Kitchen  Substack – Annie Fenn

Super informative, empowering and loaded with delicious recipes

The Healthy Mind Cookbook: Recipes to Enhance Brain Function, Mood, Memory & Mental Clarity – Rebecca Katz

Love her culinary pharmacy, global flavorprints and delicious recipes

 

Embracing a Proactive Brain Health Lifestyle

Let’s debunk some common myths and uncover the truth about keeping our minds sharp and our bodies healthy and strong.

Myth #1: We only use 10% of our brains

Fact: This is a popular misconception. We use all parts of our brain. Each region has a specific function. We may not use 100% of our brain at once — different areas are active at different times, depending on the current task.

Myth #2: Brain function inevitably declines with age

Fact: While some cognitive changes are normal as we age, significant decline is not inevitable. A nourishing diet, regular physical exercise, staying socially active, and challenging your mind with new learning experiences all contribute to maintaining and even improving brain function as you get older.

Myth #3: Brain fog is just a normal part of aging that can’t be addressed

Fact: Persistent brain fog is NOT a normal part of aging and can affect people of all ages. It’s often a symptom of an underlying issue such as stress, nutrient deficiencies, lack of sleep, hormonal imbalances, or certain medical conditions. By identifying and addressing these root causes, many people can significantly reduce or eliminate brain fog.

Myth #4: Menopause inevitably leads to permanent decline in brain function

Fact: Some women may experience temporary cognitive changes during menopause due to hormonal fluctuations. This does NOT mean permanent brain health decline. Research suggests that cognitive function can be maintained or even improved during and after menopause through lifestyle choices. Hormone therapy, when appropriate, may also help alleviate cognitive symptoms for some women.

Truth!

A brain health lifestyle has benefits for overall health and wellness – mental, emotional and physical. It can:

Improve Digestive Function

A nutrient dense brain health lifestyle rich in leafy greens, cruciferous and rainbow vegetables, lean proteins, whole grains, spices and herbs also benefits your digestive system and gut health.

Improve Cognitive Function

A brain health lifestyle can sharpen cognitive abilities such as focus, memory, reasoning, and problem-solving skills.

Improve Mood and Mental Health

A brain health diet rich in omega-3 fatty acids, antioxidants, vitamins and minerals can improve neurotransmitter functions, which help in reducing symptoms of depression and anxiety, leading to a more stable and positive mood.

Build Stress Resilience

Brain health activities such as meditation, mindfulness, and hobbies can significantly reduce stress levels. Lower stress leads to decreased inflammation in your brain and body, lower blood pressure, and reduce risk of chronic diseases.

Enable Better Sleep Patterns

Your brain is most active when you are asleep — storing memories, cleaning out toxins and aiding in the repair of cells in your brain and body. Quality sleep also boosts your immune system and regulates hormones that control appetite and metabolism, contributing to better overall health.

Enhance Physical Health

Activities that benefit your brain, like aerobic exercise, also improve cardiovascular health by reducing the risk of heart disease, stroke, and diabetes. Regular physical activity helps maintain a healthy weight, improves muscle strength, and boosts endurance. 💪

Increase Neuroprotection and Longevity

A brain health lifestyle can protect neurons (brain cells), reduce the risk of age-related neurological diseases such as Alzheimer’s and Parkinson’s and promotes longevity. ✨

When we do what is good for our brain, it will be good for our WHOLE body – physical, mental and emotional.

Stepping into ever better, healthier years.

Today at 57 I am delighted to say I feel happy, fit and strong. I now know we are NOT meant to decline as we age.

Ready to take your brain health and wellness to the next level?

Set up a complimentary call today to make your personalized wellness plan >> Thrive in Midlife Breakthrough Session <<.

Spaces are limited — only 4 spots left for 1-on-1 coaching in October.

Eat Your Water

Did you know that fatigue and brain fog can be early signs of dehydration?

Even the smallest amount of dehydration can have a big impact. 2% dehydration can cause cognitive impairment. That’s about 33 ounces of water. By mid-afternoon low-grade dehydration causes energy to slump.

Water is the most important nutrient your body needs. If you feel foggy or unfocused, water can provide immediate help. Studies show that even mild dehydration lowered women’s concentration levels and they performed poorly on tests that measured cognition and focus. When they were fully hydrated, they were able to perform the same tests well. Dehydration also lowers mood. Research shows that neurons in your brain can sense early warning signs of dehydration and alert other neurons that regulate mood.

Repeated dehydration accelerates aging. Chronic dehydration is also linked to increased risk of Alzheimer’s.

Staying hydrated helps your brain by

  • transporting oxygen to your cells
  • improving cell-to-cell communication
  • flushes toxins
  • empowers your body’s natural healing processes

Cut back on coffee, skip juices, sodas and artificially flavored waters.  Drink filtered water. Make your own flavored water with fresh fruit, or herbs. How much water to drink? Pay attention to your body. Symptoms of early dehydration – besides fatigue and brain fog – include

  • headaches
  • constipation
  • irritability, mood imbalances
  • stiffness

Getting hydration from water and food is the best strategy to absorb water.

How to best absorb water

Water locked in plants hydrates more efficiently and more fully than plain water.  Water in plants is already purified, alkaline, mineralized, full of nutrients and easily absorbed into your cells. And plant fiber helps you absorb all that liquid and keeps it in your system longer because you absorb it more slowly.

Water-rich foods are nutrient-rich, packed with antioxidants, vitamins, and minerals; calcium, magnesium, potassium and sodium are activated by the electrical charge in water, hello  electrolytes. Water conducts electricity not only for fuel but for cognition, judgment, and mood. Aim to get more veggies than fruit.

Top 12 Hydrating Veggies

(percent water)

 

 Top 12 Hydrating Fruits

(percent water)
Cucumbers  96.7% Starfruit  91.4%
Romaine  95.6% Watermelon  91.4%
Celery  95.3% Strawberries  91%
Radishes  95.3% Grapefruit  90.5%
Zucchini  95% Cantaloupe  90.2%
Tomato  94.5% Pineapple  87%
Peppers  93.9% Raspberries  87%
Cauliflower  92.1% Blueberries  85%
Spinach  91.4% Kiwi  84.2%
Broccoli  90.7% Apples  84%
Carrots  90% Pears  84%
Sprouts  86.5% Grapes  81.5%

When you get more water from plants, you are also giving bacteria in your gut the nutrients, fiber and water they need. Your gut is part of your central nervous system and is often referred to as the “second brain”. Many neurotransmitters are produced by your gut such as

  • Serotonin which contributes to feeling happy
  • GABA which helps control feelings of anxiety and fear

The “second brain” in your gut is in communication with the brain in your head, and plays a key role in diseases and in  overall mental health.

What to do?

  • After waking up drink 8 – 16 ounces of water with 1 spoon of lemon juice and a pinch of sea salt
  • Front-load your hydration early in the day, it will be easier for your body to stay hydrated this way
  • Drink water before each meal (rather than during your meal)
  • Get more water from food – eating foods high in water content keep you hydrated longer
  • Listen to your body – fatigue (especially afternoon crash) and brain fog are early signals of dehydration
  • Limit water/liquid one hour before bedtime

Resources
Fruit infused water – The Free Range Life

How to make the healthiest green smoothie – Downshiftology

Cold Soup Recipes – Love and Lemons

References
Cohen, Dana, Bria, Gina. (2018). Quench: Beat fatigue, drop weight, and heal your body through the new science of optimum hydration. New York, NY: Hachette Book Group.

Popkin, Barry M., D’Anci, Kristen E. and Rosenberg, Irwin H. (2010). Water, Hydration and Health. Nutrition Review. 68(8); 439 – 458. https.www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Riebl, Shaun K, Davy, Brenda. M. (November/December 2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 17(6); 21 – 28.
https.www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/#R3

Reclaim Your Energy Tip #2: Balance Your Blood Sugar

Did you know your body is constantly working to have a precise, consistent amount of blood sugar at all times? This is vital for energy production and balance. It’s also critical for mood, cognitive function and brain health. What you eat significantly impacts your blood sugar.

Normal Blood Sugar Regulation
When blood sugar rises above its normal range, your brain immediately triggers the release of insulin. This lowers blood sugar by storing the excess in your liver and muscles for later use. When your blood sugar level begins to drop, glucagon (another hormone) takes that stored sugar out of storage and back into the blood. And uses as energy until your next meal. This is how your body balances your blood sugar (glucose), which gives you a nice even flow of energy.

Dysregulated Blood Sugar
But what happens when you grab cup of coffee and a muffin on the go? Or eat a quick, carb-heavy low-fat lunch, say a sandwich? Your blood sugar shoots past the normal upper level. You feel this as a “sugar high.” Your body races to bring it down, (by releasing more insulin). If you do this repeatedly, a couple of things happen:

  • It can lead to brain fogginess, low energy and trouble sleeping.
  • You get fatter. Your body is designed to store only a small amount of sugar in the liver and muscles. Excess sugar gets stored as body fat.
  • When you give your body more sugar than it can handle, it can’t revert all the excess stored sugar back into the blood stream. This feels like a “sugar crash”, so you drink more coffee or eat whatever is available to pick up your energy
  • Excess insulin is repeatedly released to lower your blood sugar. If this becomes chronic, your body develops insulin resistance. Blood regulation mechanism breaks down.

How to stop blood sugar swings and have a more even flow of energy?

  1. Find your macronutrient ratio. In particular, check healthy fat intake (some of my favorites are avocado, coconut oil, almond butter, nuts/seeds). A meal of healthy protein, fats and carbohydrates gets converted into a nice even flow of energy
  2. Minimize sugar and flour to stabilize your blood sugar. Aim for less than 10% of calories from added sugars (this includes flour). Avoid high fructose corn syrup and artificial sweeteners.
[su_expanding_quote_book alignment=”right” source_author=”Sarah Ballantyne” source_title=”The Paleo Principles” full_quote=”Blood sugar regulation is further improved by consuming fruits and vegetables as part of a meal that also includes protein and fat. Whole-food carbohydrates, like fruits and vegetables, slow digestion and blunt the blood sugar response.” short_quote=”Blood sugar regulation is further improved by consuming fruits and vegetables as part of a meal that also includes protein and fat”]

What to do?

  1. Commit to 10 days without any sugar or flour to help your taste buds and metabolism adapt to a lower sugar intake. This will help you get off the sugar-high-sugar-crash roller coaster
  2. Keep a Food Journal those days. Write what you eat. Set a timer for 2 – 3 hours later and make note about your energy (good, low, etc.), emotional balance (irritable, satisfied, etc.) and cognitive function (brain fog, alert, focused).
  3. Read ingredient labels. Sugar is in everything under different names. If you don’t recognize an ingredient, it’s likely your body won’t recognize it as food. If you can identify the sugar, aim for 5 grams of sugar per serving.
  4. Commit to a consistent sleep routine – regular bedtime and wake-up times. This helps with sugar cravings and consistent energy

You don’t have to give up all sugar, croissants, scones, bread etc. forever. Your body can handle a little sugar now and then. Aim for minimally sweetened, preferably using a natural sugar and indulge occasionally. Eat mindfully, savoring every bite. You may discover you don’t need as much as you thought you did. If you overindulge, take note in your Food Journal. Writing it down may help you stay the course at the next temptation. The more in tune you become with your body, the easier it becomes to make choices that help you feel good – having nice even flow of energy, emotional balance and no brain fog.

Breakfast Ideas

Veggie-Loaded Egg Bake – Color My Food

Quinoa Chia Seed Pudding – Brain Health Kitchen

Next step: 

Keep a Food and Mood journal for 10 days. What do you discover?