Nutri-tic

15/02/2026

Why stress makes blood sugar harder to control — and what helps

When people are diagnosed with Type 2 Diabetes, the advice they often hear focuses on food choices, weight management, and physical activity. While these areas are important, one key factor is frequently overlooked: stress.
Many people notice that their blood sugar seems harder to manage during busy, emotional or challenging periods of life, even when their eating habits have not changed significantly. This is not a failure of willpower or discipline. It is often the body responding exactly as it is designed to respond under stress.
Understanding the connection between stress, the nervous system and blood sugar regulation can help people approach diabetes management in a more supportive and sustainable way.
When the brain perceives stress, the nervous system activates what is often called the fight or flight response. Hormones such as cortisol and adrenaline are released to prepare the body for action. One of their effects is to increase the amount of glucose circulating in the bloodstream. From an evolutionary perspective this makes sense, as the body is preparing for immediate energy demands.

However, when stress becomes ongoing rather than occasional, repeated increases in stress hormones can contribute to higher blood sugar levels, reduced insulin sensitivity and greater fluctuations in energy and appetite. This means that stress alone can make blood sugar harder to regulate, regardless of how carefully someone is trying to manage their diet.
Short-term stress is a normal part of life and the body usually returns to balance once the situation passes. Ongoing or chronic stress may come from work pressures, financial concerns, caregiving responsibilities, poor sleep or emotional strain. When the nervous system remains in a heightened alert state for long periods, metabolic processes including blood sugar regulation can be affected.

The nervous system operates broadly between two states. One is the sympathetic state, often described as fight or flight, which prepares the body for action. The other is the parasympathetic state, sometimes referred to as rest and digest, which supports digestion, recovery and regulation. Spending more time in a regulated, calmer state can support metabolic balance. This does not mean eliminating stress completely, which is unrealistic, but learning ways to help the body return to balance more regularly.
People may notice signs that stress is influencing their blood sugar without immediately recognising the connection. These can include blood sugar levels fluctuating despite consistent eating habits, increased cravings for quick energy foods, emotional or stress-related eating, poor sleep, difficulty switching off or feeling constantly tired but wired. Recognising these patterns can help shift the focus away from blame and towards understanding what the body is experiencing.
Supporting blood sugar through stress management does not require drastic lifestyle changes. Small, consistent practices can make a meaningful difference. Structured meals that include fibre, protein and healthy fats can help maintain steadier energy and reduce rapid spikes. Gentle movement such as short walks, particularly after meals, can support glucose utilisation while also helping reduce stress levels. Simple nervous system regulation practices such as slow breathing, stretching or taking quiet breaks away from screens can help the body shift into a calmer state. Consistent sleep routines also support hormone balance and overall metabolic regulation. Perhaps most importantly, moving away from all-or-nothing thinking allows people to focus on sustainable progress rather than perfection.
Managing Type 2 Diabetes is not only about food choices; it is about supporting the whole person. Stress and nervous system regulation play a significant role in how the body manages blood sugar, and understanding this connection can reduce frustration while creating more compassionate and realistic strategies for long-term wellbeing.

At Nutri-tic, we recognise that nutrition does not exist in isolation from the rest of life. Increasingly, research and clinical understanding highlight the interaction between lifestyle factors, nervous system regulation, emotional wellbeing and metabolic health. Supporting individuals with Type 2 Diabetes involves looking beyond restriction and recognising how the body responds to daily pressures, routines and environments. A holistic approach does not replace medical care; rather, it works alongside it, helping people build practical, sustainable habits that support both physiological health and quality of life.

10/02/2026

01/02/2026

The Gut-Diabetes Connection: Why Your Microbiome

The epidemic of type 2 diabetes is more complex than just eating a lot of sugar. As a nutritionist specializing in gut health and diabetes, I would like to draw these two epidemic issues together and explain how both affect each other in today’s nutritional society. While excess calorie intake and sedentary lifestyles are well-known contributors to type 2 diabetes, emerging research shows that the health of our gut microbiome plays a critical role in blood sugar regulation, insulin sensitivity, and systemic inflammation, all of which contribute to the development and progression of type 2 diabetes (Liu et al., 2021; Gurung et al., 2020).

What is gut dysbiosis?
Gut dysbiosis occurs when the balance of beneficial and harmful bacteria in the gut is disrupted. Factors such as poor diet, chronic stress, frequent antibiotic use, and ongoing inflammation can tip this balance. Dysbiosis is associated with a reduction in microbial diversity and a loss of beneficial bacterial groups such as butyrate-producing taxa, alongside expansion of pro-inflammatory organisms in individuals with type 2 diabetes (Zhao, 2020). When the microbiome is out of balance, it can increase intestinal permeability, allowing bacterial components such as lipopolysaccharide (LPS) to enter the bloodstream and trigger chronic inflammation, and it can alter nutrient metabolism in ways that affect glucose and fat handling (Cani et al., 2007).
How gut dysbiosis can contribute to type 2 diabetes
Insulin resistance

Dysbiosis can produce compounds and trigger immune responses that interfere with insulin signaling, making it harder for cells to absorb glucose efficiently. Lower levels of beneficial short-chain fatty acid (SCFA)-producing bacteria compromise the intestinal barrier and allow bacterial products such as LPS to reach systemic circulation, activating inflammatory pathways linked to impaired insulin signaling (Canfora et al., 2019).
Inflammation
Altered gut microbial populations are associated with increased production of pro-inflammatory cytokines and metabolic endotoxemia from LPS translocation, which perpetuates chronic low-grade inflammation throughout the body. This inflammation interferes with insulin receptor pathways and contributes to the development of insulin resistance — a key hallmark of type 2 diabetes (Cani et al., 2007; Gurung et al., 2020).
Metabolic changes
Dysbiosis affects the way the body digests and absorbs nutrients, influencing fat storage and glucose metabolism. Gut microbiota also produce metabolites such as SCFAs — including acetate, propionate, and butyrate — that regulate glucose homeostasis, insulin sensitivity, and incretin hormones involved in appetite and glucose control. Lower SCFA production due to loss of beneficial microbes has been linked to metabolic dysfunction and impaired glucose regulation (Canfora et al., 2019; Zhao, 2020).

Supporting evidence
Numerous studies demonstrate notable differences in gut microbiota composition between individuals with type 2 diabetes and those without, including altered diversity and shifts in specific bacterial genera (Liu et al., 2021; Gurung et al., 2020). Human and animal research consistently supports a link between dysbiosis, microbial metabolites, and metabolic disease, suggesting that interventions which improve microbial balance can favorably influence glucose metabolism, insulin sensitivity, and systemic inflammation — all key factors in diabetes development and progression (Zhao, 2020; Canfora et al., 2019).

Practical tips to support gut health and reduce type 2 diabetes risk
Eat more fiber from vegetables, fruits, legumes, and whole grains to support beneficial bacteria and SCFA production (Abenavoli et al., 2019).
Include fermented foods such as yogurt, kefir, sauerkraut, and kimchi to introduce beneficial microbes and enhance microbial diversity.
Limit highly processed foods and added sugars, which are associated with microbial imbalance and inflammation (Gurung et al., 2020).
Manage stress and ensure adequate sleep, as both chronic stress and poor sleep patterns negatively affect gut health and glucose regulation.
Consider targeted prebiotic and probiotic interventions where appropriate, as emerging evidence suggests they may help modulate microbial composition and metabolic health (Canfora et al., 2019).

Key takeaway
Gut health is closely intertwined with metabolic health. Supporting a diverse and balanced microbiome through diet and lifestyle can help reduce inflammation, improve insulin sensitivity, and provide an additional tool for preventing or managing type 2 diabetes. In today’s nutritional society, where both gut imbalance and type 2 diabetes are increasingly common, understanding this connection is essential to holistic health strategies (Liu et al., 2021; Gurung et al., 2020).

References
Abenavoli, L., et al. (2019) ‘Gut microbiota and diabetes: a review’, Diabetes Metabolic Syndrome and Obesity: Targets and Therapy, 12, pp. 75–83. Available at: https://doi.org/10.2147/DMSO.S197477 (Accessed: 1 February 2026).
Cani, P.D., et al. (2007) ‘Metabolic endotoxemia initiates obesity and insulin resistance’, Diabetes, 56(7), pp. 1761–1772. Available at: https://doi.org/10.2337/db06-1491 (Accessed: 1 February 2026).
Canfora, E.E., et al. (2019) ‘Gut microbial metabolites in obesity, NAFLD and T2DM’, Nature Reviews Endocrinology, 15, pp. 261–273. Available at: https://doi.org/10.1038/s41574-019-0156-z (Accessed: 1 February 2026).
Gurung, M., et al. (2020) ‘Role of gut microbiota in type 2 diabetes pathophysiology’, EBioMedicine, 51, 102590. Available at: https://doi.org/10.1016/j.ebiom.2019.102590 (Accessed: 1 February 2026).
Liu, R., et al. (2021) ‘Gut microbiome and serum metabolome alterations in obesity and after weight-loss intervention’, Nature Medicine, 27, pp. 1070–1081. Available at: https://doi.org/10.1038/s41591-021-01362-9 (Accessed: 1 February 2026).
Zhao, L. (2020) ‘The gut microbiota and obesity: from correlation to causality’, Nature Reviews Microbiology, 18, pp. 639–650. Available at: https://doi.org/10.1038/s41579-020-0361-4 (Accessed: 1 February 2026).

05/01/2026

How Exercise Helps Control Blood Glucose in Type 2 Diabetes

Type 2 diabetes (T2D) affects how the body uses glucose (sugar) for energy. When someone has T2D, their body doesn’t use insulin properly, which can cause blood glucose levels to rise. One of the most powerful and natural ways to help manage blood glucose is regular exercise. Movement doesn’t just help with fitness—it plays a direct role in how the body handles sugar.

1. Exercise Helps Muscles Use Glucose
When you exercise, your muscles need extra energy. To get that energy, they pull glucose from the bloodstream and use it as fuel. This happens even without insulin, which is especially helpful for people with type 2 diabetes. As a result, blood glucose levels often go down during and after physical activity.

2. Improves Insulin Sensitivity
Exercise makes the body more sensitive to insulin. This means that after being active, insulin works better at moving glucose from the blood into the cells. With improved insulin sensitivity, the body doesn’t need as much insulin to keep blood glucose in a healthy range. This effect can last for hours—and sometimes up to a day—after exercising.

3. Helps Lower Blood Glucose Over Time
Regular physical activity doesn’t just help in the moment. Over time, consistent exercise can help lower average blood glucose levels. This supports long-term blood sugar management and reduces the risk of complications linked to type 2 diabetes, such as heart disease and nerve damage.

4. Supports Weight Management
Exercise helps burn calories and build muscle, both of which support healthy weight management. Maintaining a healthy weight can reduce insulin resistance, making it easier to control blood glucose levels. Even small amounts of regular movement can make a difference.

5. Reduces Stress (Which Affects Blood Sugar)
Stress can cause blood glucose levels to rise because stress hormones tell the body to release more sugar into the bloodstream. Exercise is a natural stress reliever. Activities like walking, stretching, or playing sports can help lower stress and, in turn, support better blood glucose control.

6. What Types of Exercise Help?
Different kinds of exercise offer benefits:
Aerobic exercise (like walking, cycling, or swimming) helps lower blood glucose and improve heart health.
Strength training (like bodyweight exercises or light weights) builds muscle, which helps the body use more glucose.
Flexibility and balance activities (like stretching or yoga) support overall movement and reduce injury risk.

Conclusion
Exercise is a powerful tool for managing blood glucose in people with type 2 diabetes. By helping muscles use glucose, improving insulin sensitivity, lowering stress, and supporting long-term health, regular physical activity plays a key role in diabetes management. The best exercise is one that is safe, enjoyable, and done consistently.

30/11/2025

Water: the free, essential drink that supports the whole body

Water is free (or very low cost) and widely available through the public tap supply — one of the simplest and most effective ways to support health every day. Drinking plain water instead of sugar-sweetened drinks reduces calorie intake and is a practical, population-level strategy to help lower the risk of obesity and type 2 diabetes.
Why water matters
Water is the body’s most abundant molecule and is essential for nearly every physiological process: it maintains blood volume and circulation, helps transport oxygen and nutrients, supports digestion, regulates body temperature, aids kidney function and waste removal, cushions joints, and contributes to healthy skin and cognitive function. Even mild dehydration can impair concentration, mood, and physical performance.
Connections to rising health issues
Rates of overweight, obesity, and type 2 diabetes remain high in the UK and globally. Replacing sugar-sweetened beverages with water is an evidence-based way to cut excess calories and reduce long-term risk for these non-communicable diseases. Some clinical research also links increased water intake to modest improvements in weight management and fasting glucose/insulin markers — particularly when water replaces caloric drinks. Water is not a miracle cure, but it is a practical, low-cost tool that supports broader dietary and lifestyle change.
Health benefits of drinking enough water
(Research-backed and commonly cited benefits)
Supports circulation and nutrient delivery by maintaining blood volume.
Aids digestion and helps prevent constipation by keeping intestinal contents soft and supporting normal bowel function.
Supports kidney health and reduces urinary concentration, lowering risk factors for certain types of kidney stones.
Assists appetite control and weight management when water replaces caloric beverages or is consumed before meals.
Supports cognitive function and mood, particularly when mildly dehydrated.
Maintains temperature regulation and physical performance during physical activity.
How much to drink
UK public health guidance generally suggests adults aim for roughly 1.5–2 litres of total fluid per day (about 6–8 glasses), with needs increasing during exercise, hot weather, or illness. Fluids count from water, tea, coffee, and many foods (with the exception of alcohol, which can be dehydrating). Listen to your thirst and make plain water your default choice.
About chlorine in UK tap water
Some people avoid tap water because they worry about chlorine. In the UK, chlorination is a standard, regulated disinfection method used at very low concentrations to keep drinking water microbiologically safe. Regulatory monitoring and guidance from UK inspectors and international agencies (including the WHO) show that the residual chlorine levels used in public supplies are effective for public-health protection and safe to drink. Taste or smell sensitivity is usually the main concern rather than any health risk.
There is occasional discussion about disinfection by-products (such as chlorate), but these are monitored and controlled under UK and WHO guidelines to ensure they remain below health-based limits. In short: current evidence and regulation confirm that UK chlorinated tap water is safe and should not be used as an excuse to avoid drinking it.
Bottom line
Drinking plain water is a free, low-risk, high-value habit that supports nearly every system in the body. It is especially useful as a simple swap for sugary drinks to help reduce calorie intake and support prevention of obesity and type 2 diabetes. UK tap water is treated and monitored to standards set by national regulators and informed by WHO guidance, so while taste preferences are personal, they are not a health-based reason to avoid drinking tap water.

References
(Peer-reviewed and official guidance)
World Health Organization — Drinking-water fact sheet and drinking-water quality guidelines
WHO Europe — hydration and benefits of replacing sugar-sweetened drinks with water
Drinking Water Inspectorate (UK) — chlorine safety and drinking-water standards
Popkin, B.M., et al. “Water, hydration, and health” (Nutrition Reviews)
Thornton, S.N. (2016). “Increased Hydration Can Be Associated with Weight Loss”
Recent systematic reviews (2024–2025) on water intake, weight outcomes, and metabolic markers
NHS, British Dietetic Association, and UK Public Health hydration guidance

28/11/2025

Food Friday
POMELO

got this fruit in Aldi’s — they’re selling them at the moment — and I had personally never heard of it. So here’s the low-down on the pomelo.
Pomelos are in season through late autumn and winter, which is why they suddenly appear in supermarkets around this time of year. Even though they’re not grown in Scotland, they’re one of the best winter citrus fruits you can add to your diet.
What is a pomelo?
A pomelo is a large citrus fruit, similar to a grapefruit but sweeter, less bitter, and extremely fragrant. It’s easy to peel, the segments hold their shape well, and it’s surprisingly refreshing for a winter fruit.
Nutritional benefits
• Very high in vitamin C, which supports immunity, boosts skin health and helps with fatigue during darker months.
• Rich in antioxidants that help reduce inflammation and support overall wellbeing.
• High in fibre, which aids digestion and helps you feel full for longer.
• Hydrating and low in calories, making it a lighter choice during the colder months when comfort foods tend to take over.
• Contains potassium, which supports healthy blood pressure and muscle function.
How to enjoy it
• Eat it plain — the segments are naturally sweet and juicy.
• Add it to yoghurt or porridge for a bright, fresh contrast.
• Mix into a winter salad with greens, nuts or pomegranate.
• Make a simple citrus salsa to serve with white fish.
• Use the zest in baking for a mild, sweet citrus flavour.

27/11/2025

Tranquil Thursday
60 seconds Grounding Scan

How to do it:
Relax your jaw and shoulders
Take a deep breath in and out
Feel your feet on the ground
Scan your body from toes to head
Finish 1 deep breath

Benefits:
Quickly reduces stress
Improve focus
Helps calm overwhelm
Supports mind body awareness
Great before meals and busy moments

Try it any time you need a reset

26/11/2025

Wake up Wednesday
2 min movement

Deep core brace: the desk friendly move, that’s strengthens from within
The deep core brace is a subtle but powerful way to wake up your core while you work. Instead of sucking in, this move trains your traverse abs - your body’s natural corset - to switch on and support you throughout the day.
By gently tightening the deep core while keeping your breath steady, you help:
Improve posture by stabilising your spine from the inside out
Reduce tension in the lower back caused by slouching
Engage ur abs safely without crunches or equipment
Create better body awareness, helping you sit taller
Support digestion and breathing mechanics through better alignment
Boost energy and focus thanks to increased circulation and upright posture.
How to - sit tall, feet flat. Imagine someone is about to poke you in the stomach. Gently tighten your deep core (not sucking in).hold 5-10 seconds breathe normally. Relax. Do 10 rounds

22/11/2025

Reducing Inflammation Through Nutrition: A Simple, Evidence-Based Guide for Everyday Eating
Chronic inflammation can contribute to joint pain, low energy, digestive issues, and long-term health conditions. The foods we choose daily have a significant impact on how inflamed or calm our body feels. The good news is that reducing inflammation doesn’t require a complicated diet. You can do it easily by following principles from the UK’s Eatwell Guide and a few key science-backed habits.
What Drives Inflammation in the Diet?
A major factor is the amount of ultra-processed foods in the average UK diet. Studies in journals like The BMJ and JAMA show that diets high in ultra-processed foods are linked to higher levels of inflammation. These foods often contain large amounts of added sugars, refined carbs, unhealthy fats, and additives that stress the body over time.
Another common driver is excessive added sugar. Soft drinks, sweets, sweetened yoghurts, chocolate bars, packaged cereals, and many “low-fat” supermarket products contain sugar that pushes up inflammatory markers and disrupts blood sugar balance.
Fats also play a role. When our diet is high in processed and fried foods, we tend to eat too many poor-quality fats and not enough beneficial ones. It’s the imbalance that causes problems. Deep-fried foods, cheap takeaway oils, and processed snacks can contribute to inflammation, especially when omega-3 fats are low.
Refined carbohydrates such as white bread, white pasta, pastries, and sugary snacks also increase inflammation because they spike blood sugar and provide very little fibre. Most UK adults consume far less fibre than recommended, which impacts gut health and increases inflammation.
Using the Eatwell Guide to Lower Inflammation
The Eatwell Guide recommends a balanced plate built around fruit and vegetables, whole grains, healthy proteins, and unsaturated fats. These food groups align closely with what scientific research shows about reducing inflammation.
1. Fruit and Vegetables
Aim for a variety of colours every day. Berries, leafy greens, peppers, broccoli, tomatoes, grapes, and cherries all contain antioxidants and polyphenols that reduce inflammation naturally.
2. Wholegrain Carbohydrates
Choose wholegrain alternatives to white and refined carbs. Brown rice, wholemeal pasta, wholegrain bread, oats, and quinoa support gut health, stabilise blood sugar, and help lower inflammatory markers.
3. Lean and Plant-Based Proteins
Protein has a stabilising effect on blood sugar and supports tissue repair. Lean meats, beans, chickpeas, lentils, eggs, tofu, and natural yoghurt are all beneficial. Oily fish like salmon, mackerel, sardines, and herring are especially helpful because of their omega-3 fats, which have strong anti-inflammatory effects.
4. Healthy Fats
The Eatwell Guide encourages using unsaturated fats like olive oil, rapeseed oil, nuts, seeds, and avocado. These fats protect the heart and calm inflammation. Including a source of omega-3 at least twice a week can make a noticeable difference.
5. Limit Foods High in Fat, Salt and Sugar
This includes crisps, pastries, sweets, sugary drinks, processed meats, and fast foods. These items contribute to inflammation when eaten regularly. Instead of cutting everything at once, start by swapping one processed item per day for something fresh and whole.
Supporting Your Gut to Reduce Inflammation
A healthy gut is essential for managing inflammation. Increasing fibre from fruit, vegetables, whole grains, beans, and nuts helps feed good bacteria. Fermented foods like natural yoghurt, kefir, sauerkraut, and kimchi also support a more balanced gut, which lowers inflammation throughout the body.
A Simple Anti-Inflammatory Day of Eating
Breakfast: Porridge oats with berries and a spoonful of flaxseed
Lunch: Wholegrain wrap or salad with chicken, beans, or salmon and lots of veg
Snack: A banana, a handful of nuts, or carrot sticks with hummus
Dinner: Stir-fry with garlic, ginger, mixed vegetables and brown rice, or baked salmon with vegetables
Drinks: Water, herbal tea, or unsweetened drinks
Final Thoughts
You don’t need a complicated diet or extreme rules to reduce inflammation. Following the simple principles of the Eatwell Guide, choosing whole foods more often, and cutting back on sugary or heavily processed items can create a powerful shift in how your body feels.

21/11/2025

Food Friday: Salmon — Your Winter Vitamin D & Anti-Inflammatory Boost

As the days grow shorter and sunlight becomes scarce in Scotland, many of us are at increased risk of vitamin D deficiency. Vitamin D is essential for bone health, immune function, muscle strength, and mood regulation — yet during the winter months, our skin simply doesn’t receive enough UVB exposure to produce adequate levels.
That’s where oily fish like salmon can make a meaningful difference. Salmon is one of the richest natural food sources of vitamin D, with a typical portion providing a significant share of your recommended daily intake. Including it in your meals is a simple, evidence-based way to support healthy vitamin D levels during the darker months.

Salmon also offers powerful anti-inflammatory benefits. Its omega-3 fatty acids (EPA and DHA) help reduce the production of pro-inflammatory molecules in the body, supporting heart health, brain function, and joint mobility. When paired with other anti-inflammatory foods — such as berries, leafy greens, nuts, olive oil, and whole grains — it can contribute to a dietary pattern that supports long-term wellbeing and may help lower chronic inflammation.

Bottom line: Adding salmon to your weekly routine is a tasty, science-backed way to boost vitamin D, support your immune system, and nourish your body through the winter season.

20/11/2025

Tranquil Thursday

Today’s technique is the 4 4 6 breathing protocol, a brief mindfulness exercise to influence the autonomic nervous system.
How it works:
Inhale through the nose for 4 seconds
Hold for 4 seconds
Exhale for 6 seconds

The extended exhalation increases para-sympathetic (vagal) activation, which helps lower heart rate, reduce cortisol levels, and shift the body out of ‘flight or fight’ mode. Studies show that even 1-2 minutes of slow, controlled breathing can enhance emotional regulation, improve attention, and support cardiovascular stability.

This simple technique is a practical way to give your brain and body a measurable dose of calm.

19/11/2025

Wake up Wednesday
2 minute movement

Superman Plank

It targets core stability, lower back strength, shoulder stability, glutes and hamstrings, balance and coordination, anti-rotation control, and posture muscles. It’s basically one of the best all-round functional core movements.

Why Plank Superman works so well
It engages the whole body — core, glutes, shoulders, back, and hips all work together.

It builds real-life strength — the anti-rotation aspect protects your spine during everyday movements.
It’s safer for the lower back than a full superman — there’s no excessive extension.
It improves balance and control — beneficial for all levels.

How to do it
From plank position, lift opposite arm and opposite leg, pause, then switch. Slow and controlled is key.
Simple 2-minute structure
10 seconds slow alternating lifts
10 seconds hold (one side extended)
Repeat that pattern for 2 minutes.