Finding Flow in Food and Life
Our bodies function best when they are in rhythm. Whether it is the natural cycles of sleep, hormones or digestion. When these rhythms are thrown off by stress, poor sleep or an imbalanced diet it can lead to fatigue, mood swings and frustration.
What we eat has a direct impact on how we feel. Small dietary changes made consistently can help stabilise mood, energy and overall balance, supporting both physical and emotional health. This month we are looking at how food can support your mood, energy and overall vitality.
Blood Sugar Balance and Mood
Regulating blood sugar is one of the most powerful ways to support steady energy, emotional balance and consistent energy. When blood sugar spikes and crashes it can trigger irritability, fatigue and cravings. Choosing whole unprocessed foods rich in fibre, protein and healthy fats helps slow the release of glucose into the bloodstream preventing these sharp fluctuations.
Caffeine can also influence blood sugar by stimulating cortisol, so it’s worth paying attention to how your body responds. Small, consistent dietary shifts can make a real difference in how you feel each day.
Women’s bodies have unique cycles that influence energy, metabolism and nutritional needs. Our hormones fluctuate throughout the month and throughout life requiring us to adapt our approach to food, movement and self-care. Hormonal changes through from menstruation to perimenopause and menopause affect how we feel and what our body needs nutritionally. Listening to your body and adjusting how you eat supports balance and wholeness.
Simple Ways to Support Blood Sugar and Energy
We are all different and require different approaches, you may find some of these strategies work well for you. If they don’t, other approaches can be looked at.
- Start your day with protein and healthy fats to stabilise blood sugar rather than relying on high sugar or processed carb options.
- Build balanced meals with a palm sized portion of protein and carbohydrates (such as vegetables brown rice or kumara) and some healthy fats.
- Prioritise fibre rich foods to slow glucose absorption and maintain steady energy levels. If a meal leaves you feeling tired or moody the combination may not be right for you
- Incorporate resistance exercise as it helps regulate blood sugar and improve insulin sensitivity
- Avoid eating too close to bedtime as late night meals can disrupt blood sugar control and increase insulin resistance, which can lead to weight gain.
3 Key Nutrients for Mood Stability
Magnesium
Supports stress response and nervous system function. Found in a variety of foods including leafy greens, pumpkin seeds and nuts.
Omega 3s
Reduce inflammation and support mood. Found in fatty fish, eggs, flaxseeds and walnuts.
B Vitamins
Help produce serotonin which regulates mood and energy. Good levels are found in eggs, legumes and leafy greens.eal.
Bringing It All Together
Feeling balanced is not about following strict rules or one size fits all plans. It is about tuning into your body’s needs and making choices that support sustainable health and resilience.
By stabilising blood sugar, eating in alignment with your body’s cycles and nourishing yourself with key nutrients you can improve mood, energy and overall harmony.
Take a moment to reflect on how food and lifestyle habits influence your energy and mood. Are there specific foods that leave you feeling sluggish or energised Have you noticed patterns in your energy levels at different times of the month What small shifts could help you feel more balanced
Small changes add up and by making mindful choices you can create a rhythm that supports sustainable health and strength.
