A common health goal for many women is “I want to be energetic!” with the follow-up question, “What will it take to have more energy?” The answer is simple: get back to basics with good food, smart exercise, and sleep. Over the next few weeks, we will cover these topics on Fox17, starting with food. This week on Fox 17, Dr. Bitner discusses how diet plays a role in energy levels and how to optimize energy, especially during the winter.

Fact #1: 

Our body’s energy levels revolve around eating to keep blood sugars stable and within a healthy range. High-fiber carbs and plenty of lean protein are essential for boosting energy. Regardless of your diet needs and preferences (i.e., vegan or gluten-free), it is possible to fuel your body daily with food prepping and planning.

Fact #2:

Food is the best medicine. If you struggle with low energy, learn more about how your blood sugars affect you with a continuous glucose monitor (CGM). Low blood sugar can make you distracted and hungry, causing night sweats, 2 am wake-ups, and 3 pm cravings. High blood sugar can make you sleepy and sluggish. Knowing your blood sugar response to food is life-changing and will help you make the best choices.

Fact #3:

Food choices are often the difference between healthy aging and chronic diseases such as stroke, heart disease, and diabetes. A simple rule of thumb is 5/5/3/1. 

• Five smart carbs such as vegetables, whole grains, and high-fiber fruits (berries and avocado) 
• Five smart proteins like black beans, fish, chicken, eggs, and hard cheese. 
• Three smart fats such as avocado, olive oil, and low-carb nuts (Brazil nuts and almonds)
• One treat (dark chocolate, oatmeal cookie, or glass of wine)

Patient Story: 

Jane came in for a visit because she was struggling with low energy. After the holidays, she could not return to her morning exercise routine. Her mood was off, and she was craving everything sweet. Even worse, Jane almost fell asleep at her desk after lunch! She knew the basics and was drinking water and walking after meals. Her food planning, however, was off, and her sleep was very interrupted. 

I asked Jane to try a CGM, and within the first day, we had our answer. After her morning oatmeal, her blood sugars would spike to 150, explaining her morning sleepiness. Her lunch (crackers, lunchmeat, cheese, grapes, and apples) caused a blood sugar spike to 180 and sleepiness again. By 2:30 pm, Jane was craving sugar and coffee. After eating three cookies from the breakroom, she was back up to 170 and sleepy again. 

After reviewing how food affected her blood sugar and energy, Jane adjusted her diet. She switched to:  

• Breakfast: Hard-boiled eggs and Ezekiel bread
• Lunch: Sweet potato chili
• Afternoon Snack: Cheese sticks and Triscuits
• Dinner: Salad with quinoa, avocado, and air fryer chicken.

Jane’s energy improved within five days, and her sugars were steady. She also decided to wear her CGM longer to learn and keep her energy high!

Health Tip of the Week: 

Get informed about your body’s response to the foods you eat. With more fiber, lean protein, and exercise, you will get your sugars in range and have the energy you want! Ask your Healthcare Provider for a CGM today!

Watch the full segment.

Follow-up to Improving Energy Through Food:

January 24, 2024: 1 in 3 Americans have prediabetes, and most don’t even know they have it! The best way to prevent diabetes is to understand your body’s unique relationship with food and how each type of food affects your blood sugar. This week on Fox 17, Dr. Bitner provides additional information on the benefits of using a Continuous Glucose Monitor. In the segment, she demonstrates how to apply a CGM on herself and with host Janice Allen. Dr. B then provides examples of how to utilize and track the device.

Watch the latest full segment.