Blood Sugar & Mood Swings – The Hidden Link to Irritability, Brain Fog & Anxiety

Have you heard of the term “hangry”?
It’s a cross between hungry and angry, usually caused by dropping blood sugar levels. These dips can also leave you feeling unexpectedly irritable, foggy-headed, or anxious for no apparent reason. It might surprise you to learn that blood sugar levels could be the hidden culprit behind all these issues. Blood sugar imbalances don’t just affect your physical health—they can have a profound impact on your mood and mental wellbeing too.

When we eat carbohydrates, they are broken down into glucose, which enters the bloodstream and raises blood sugar levels. In response, the pancreas releases insulin to help move that glucose into cells, where it can be used for energy.

However, if your diet includes refined carbs and sugary foods, your blood sugar can spike rapidly, prompting a surge of insulin to bring it back down. This often leads to a blood sugar crash, leaving you feeling shaky, fatigued, and irritable. Over time, these fluctuations can strain your body and significantly affect your mood.

When your blood sugar levels are on a rollercoaster, so are your hormones and neurotransmitters—the chemical messengers that regulate mood and cognition. Here’s how it works:

Low blood sugar, known as hypoglycaemia, triggers the release of stress hormones like cortisol and adrenaline. These hormones prepare your body to respond to danger, which can manifest as irritability or even aggression. You might feel unusually short-tempered or snap at those around you without really understanding why.

When blood sugar drops suddenly, the body perceives it as a threat, activating the "fight or flight" response. This can cause symptoms similar to a panic attack—racing heart, sweating, and intense anxiety. People who experience frequent blood sugar dips are more likely to feel anxious and on edge.

Your brain is highly dependent on glucose for fuel. When levels dip too low, you might struggle to focus, think clearly, or remember details. This is why a sudden drop can leave you feeling mentally sluggish and cognitively impaired.

Repeated blood sugar spikes and crashes can leave you feeling exhausted. When your energy levels are low, it’s easy to feel down or even depressed. This fatigue often goes hand-in-hand with low mood and a lack of motivation.

Managing blood sugar levels is crucial for stabilising mood and enhancing mental clarity. Here are some practical strategies to help:

• Include protein and healthy fats: Foods like lean meats, eggs, nuts, and seeds slow down the absorption of glucose, preventing rapid spikes and crashes.
• Choose complex carbohydrates: Whole grains, vegetables, and legumes release glucose gradually, maintaining steadier blood sugar levels.

• Minimise foods like white bread, pastries, and sugary snacks that cause quick blood sugar spikes.
• Opt for low-glycaemic index (GI) foods that break down slowly.

• Skipping meals can lead to low blood sugar and mood disturbances. Try to eat balanced meals and healthy snacks every 3–4 hours to maintain stable levels.

• Fibre slows glucose absorption, preventing sharp rises and falls. Include vegetables, whole grains, and legumes in your diet.

• Dehydration can impair glucose regulation and mimic symptoms of low blood sugar. Drink plenty of water throughout the day.

Some supplements can support blood sugar regulation and reduce mood swings:

• Cinnamon: Helps enhance insulin sensitivity.
• Magnesium: Aids glucose metabolism and can reduce stress.
• Adaptogenic herbs (like Ashwagandha): Can help stabilise stress responses and reduce anxiety.