Why Blood Sugar Plays a Key Role in How You Feel
The brain is fueled by glucose, a sugar in the blood. And while stable levels maintain all other systems in balance, abrupt increases or decreases in blood sugar levels will cause instant reactions in the brain.
According to the Centers for Disease Control and Prevention (CDC), poor management of blood sugar levels can lead to a decline in brain function (such as memory and cognitive abilities) as we age.
In a few words, if you have poor blood sugar levels, expect to get bad moods.
The Emotional Effects of Blood Sugar Swings
Low Blood Sugar: The Hangry Effect
When blood sugar levels dip low (a condition called hypoglycemia), the brain has little to no fuel left. When this happens, it can cause symptoms like:
- Irritability
- Anxiety
- Confusion, or lack of concentration
The stress hormones released in response to low glucose levels can influence mood and emotional control. The next time you want to scold someone, or you just feel anxious for no reason, this may not be just “in your head.” There might be a biochemical factor behind it.
High Blood Sugar: Sluggish and Foggy
On the other hand, high blood sugar (hyperglycemia) causes you to feel more sluggish, tired, or heavy in a less acute response than you get in hypoglycemia.
It can result in symptoms like:
- Tiredness
- Brain fog
- Lack of motivation
The CDC also reports that if blood sugar levels remain high over a long period, cognitive abilities can suffer as well. As we grow old, excessive glucose can reduce focus, making it hard for the brain to stay sharp.
Why Older Adults Feel These Effects More
As we get older, our bodies become less efficient at regulating blood sugar. Add in factors like medications changes in appetite, or lower activity levels, and fluctuations can become more frequent.
This happens because:
- The aging brain is more sensitive to energy changes
- Blood vessel health affects both the brain and mood
- Cognitive resilience may decline over time
That’s why small shifts in blood sugar can feel like big shifts in mood, according to the Brain & Behavior Research Foundation.
The Food-Mood Connection
Food isn’t merely fuel. It’s information for your body and brain.
Integrative medicine doctor Meroë Morse to Consumer Reports that there’s a link between what we eat and how we feel emotionally.
Dietary habits that are high in processed foods and added sugars may be associated with mood swings. In contrast, eating a balanced, nutrient-dense diet may lead to more stable energy and a stable mood.
Simply put, your plate can either help make things easier or cause upheaval.
Practical Ways to Support Stable Blood Sugar and Mood
Choose the Right Foods
Certain food groups (i.e., low glycemic index foods) are especially good for managing blood sugar and promoting good heart health in people living with diabetes. Some of the best foods for seniors with diabetes include:
- Leafy greens (e.g., broccoli, kale, zucchini, cabbage)
- Whole grains (e.g., oats, quinoa, whole wheat products)
- Healthy fats (e.g., olive oil, avocado, and nuts)
- Lean protein sources (e.g., fish, poultry)
- Low-sugar fruits (e.g., kiwis, grapefruit, berries)
Focus on Balanced Meals
Including fiber, protein, and healthy fats in your meals will help to slow down the rate at which glucose (sugar) is released into the bloodstream to help to avoid rapid spikes and drops.
Avoid Long Gaps Between Meals
Pay Attention to How You Feel
Take note of how you feel throughout the day:
- Are there certain times when you seem more irritable?
- Do you have energy recessions after certain meals or difficulty concentrating?
…it may be worth looking at your eating patterns and how they affect your body.
When to Talk to Your Doctor
If you are concerned about your mood swings, if they are occurring frequently, or if you are experiencing unexplained fatigue or mental fog, you should talk to your health care provider. They can help to identify and determine what is right for you.
Whether it is changes to the timing of your meals, changes to your medication, or dietary changes, small changes could make a difference.
It’s All Connected
Blood sugar, brain health, and mood aren’t separate issues. They’re part of the same system.
Changes in your blood sugar levels may affect your mental state and your cognitive function, as well as your energy levels. Contrarily, stress, poor sleep, and poor mood may affect your ability to influence blood sugars.
With this understanding, you have the power to make some small, positive changes.
No Cranky Old Man Here
Fluctuations in blood sugar levels can affect how you think and feel. The upside is that you do not have to make huge changes to see results.
Regular, balanced meals and mindful consumption will allow you to manage your mood and your physical health.
So next time someone calls you a cranky old man or woman, let them know it’s your blood sugar messing with your brain.
