Low energy, sugar cravings and low back pain - a common link?

At this time of change and great uncertainty in our lives it is no surprise that our stress and anxiety levels are at an all- time high. Long term stress is a scavenger of our health and well-being, it can affect our blood sugar balance, leading to cravings of sugars, caffeine, alcohol, refined carbohydrate and over eating. It can also interfere with sleep, can trigger inflammation, cause gut issues as well as impacting on our mental and emotional well-being.
 
One group of nutrients we need when we are under stress are the B Vitamins, they are water soluble substances found in a wide variety of foods but can easily be depleted by our lifestyles and our food choices, as well as some medical drugs. It can also be depleted in our advancing years so the elderly can be affected by low levels of some or all of the B vitamins.
 
Sugar, refined Carbohydrate cravings, low energy and even low back pain can be a sign that we need more B Vitamins.

 

WHAT DO WE NEED B VITAMINS FOR?

 
B Vitamins are an important part of our metabolism and support fat, protein and carbohydrate metabolism which drives our cell energy. So fatigue can be a major sign we need more B vitamins. We also need B Vitamins for -

Blood sugar control
Blood pressure balance
Detoxification
DNA & RNA synthesis
Prevention of birth defects
Immunity
Nervous system balance
Prevention of mouth ulcers as well as sore cracks around the mouth.
Stress reduction and balanced emotions
Essential for growth and as well as growth of hair and nail growth.
Healthy skin
Adrenal gland function
Formation of red blood cells,
Hydrochloric acid production in the stomach
Healthy cardiovascular system
Supports our mood and cognitive function.
Prevention of anaemia caused by B6/12/folate (b9) deficiencies.
Healthy Homocysteine and cholesterol levels and much more.
 

B Vitamin Deficiencies can take months to correct when depleted, however, some of the causes of their depletion are -

  • Oral contraceptives

  • HRT

  • Diuretics

  • Steroids

  • Antidepressants (see more here on drug-nutrient interactions)

  • Coffee drinking (excess consumption)

  • Alcohol (excess consumption).

  • Sugar.

  • High intake of Refined Carbohydrates.

  • Stress and excess worry ….and more.

 
Boosting our B Vitamins with a wholefood diet is key as well as stress reduction where possible.
 

We need to reduce our intake of refined carbs, sugars, coffee, alcohol etc due to the depletion these cause. This can be easier said than done when we are in a cycle of poor sleep, stress and/or craving foods that are not nourishing us and do not deliver the core B Vitamins. This is one reason I would suggest supplementing the diet with B vitamins which may help break this vicious cycle, reduce stress levels improve sleep, energy and overall wellbeing. This can then help us make healthier food choices.
 
Those on medical drugs that are known to deplete certain B’s such as B6 when taking the oral contraceptives may need longer term supplementation or taking a intermittently to ensure adequate levels.

 

FOOD SOURCES OF B VITAMINS.

 
There are many good sources of B Vitamins from our foods which include –

  • Spinach and other dark green leafy vegetables

  • Peppers

  • Broccoli

  • Cauliflower

  • Mushrooms

  • Sardines, Salmon, mackerel

  • Liver

  • Asparagus

  • Sunflower seeds

  • Aubergine

  • Legumes such as Black beans, kidney beans, lentils

  • Whole grains such as brown rice.

  • Eggs, Chicken and more.

 

 
SUPPLEMENTATION.

 
I tend to use and prescribe low level B Vitamins which are bio active (phosphorylated) and take in divided dosages throughout the day when supplementation is needed. Dosages will depend on lifestyle, medical history and current/past diet so you may want to take advice on the best dosage for you if a supplement is needed.

Avoid taking a higher dose of B vitamins with dinner or before bed as this may whip you up and interfere with sleep. Low dose bio-active B vitamins may have the opposite effect and help with calming and provide a more restful sleep.
 
f you would like to chat, I am happy to personalise this for you, just drop me an email or why not book a discovery call with me here.
 
Karen

karen devine