When people think about chronic pain, they usually picture something structural: a slipped disc, an arthritic knee, or maybe an old injury that never quite healed. What they don’t think about is their blood sugar.
But here’s the truth: unstable blood sugar may be one of the most overlooked causes of persistent pain, inflammation, fatigue, and emotional dysregulation—especially if you’re eating “normally” but still not feeling well.
If your energy crashes mid-afternoon, if you feel irritable or anxious for “no reason,” or if you’re doing all the right things but still living in pain… it might be time to take a closer look at what your blood sugar is doing behind the scenes.
Let’s break it down—simply, clearly, and without any fad diet fluff.
What Is Blood Sugar, Really?
Let’s start with the basics. Blood sugar (glucose) is the fuel your body runs on. Every time you eat a carbohydrate—whether it’s a donut or a banana—it gets broken down into glucose, which enters your bloodstream.
From there, your pancreas releases insulin, a hormone that helps shuttle that sugar into your cells so your body can use it for energy.
When this process is working well, your energy stays steady. You feel clear-headed, calm, and capable. But when it’s out of balance? You crash, both physically and emotionally, and your pain gets worse.
The Blood Sugar Roller Coaster
Most of us have ridden this roller coaster without realising it:
- You start your day with toast, cereal, or a smoothie → quick spike in blood sugar → your body overcorrects with insulin → blood sugar crashes.
- You feel tired, hungry, cranky, or anxious → reach for more carbs or caffeine to “perk up” → spike again → crash again.
Over time, this cycle creates chronic internal stress. It keeps your nervous system in fight-or-flight mode, promotes inflammation, and contributes to the chronic pain loop.
And here’s the kicker: you don’t have to be diabetic or even pre-diabetic to experience this. Even people with “normal” blood tests can have wildly unstable blood sugar throughout the day.
What Blood Sugar Has to Do with Pain
So, how exactly does blood sugar impact pain?
Inflammation
When blood sugar is too high or too low, it triggers inflammatory responses in the body. Over time, this low-grade inflammation can aggravate:
- Joint pain
- Muscle tension
- Headaches
- Nerve pain
- Gut issues
Your immune system sees unstable blood sugar as a threat—and mounts a response accordingly.
Nervous System Overload
Chronic pain lives in the nervous system, not just in joints or tissues. And your nervous system is deeply affected by blood sugar.
When your blood sugar crashes:
- Your brain doesn’t get the fuel it needs
- Your stress hormones (like cortisol and adrenaline) spike
- Your pain perception increases
- Your mood destabilises
That’s why you might feel more sensitive, irritable, or even panicky when you’re hungry—it’s not “just in your head.” It’s physiological.
Sleep Disruption
Stable blood sugar is critical for quality sleep. If your blood sugar drops too low overnight, your body will wake you up in a stress response—often around 2–4am.
Poor sleep = more inflammation = more pain = more stress.
You see the cycle?
Cravings and Emotional Eating
Pain, fatigue, and blood sugar crashes all increase the urge to reach for quick, comforting foods—often high in carbs or sugar. But these “fixes” create a deeper crash later on, which makes your pain feel worse, not better.
Signs Your Blood Sugar Might Be Out of Whack
You don’t necessarily need a blood test to know something’s off. Look for these clues in your daily life:
- Mid-morning or mid-afternoon energy crashes
- Feeling “hangry” or shaky between meals
- Irritability, anxiety, or mood swings without a clear trigger
- Trouble focusing or brain fog
- Waking up in the middle of the night
- Cravings for sweets or carbs after meals
- Feeling worse after a high-carb meal
If any of these sound familiar, your blood sugar may be hijacking your pain management efforts.
How to Balance Blood Sugar—Without Going Keto
This isn’t about cutting out all carbs or going on a restrictive diet. It’s about eating in a way that keeps your blood sugar stable—which supports your energy, emotions, and pain response.
Here’s how:
Start Your Day with Protein and Fat
Ditch the toast-only breakfasts. Aim for:
- Eggs with avocado
- Greek yogurt with seeds
- Protein smoothie with nut butter
A solid breakfast stabilises your blood sugar for hours and sets the tone for the day.
Always Pair Carbs with Protein or Fat
Don’t eat carbs on their own. Balance them with something that slows down absorption:
- Apple + almond butter
- Rice + grilled chicken
- Crackers + hummus
This simple trick flattens the blood sugar spike—and the crash that follows.
Don’t Skip Meals
Waiting too long between meals triggers stress hormones. Eat every 3–4 hours, especially if you’re in pain or healing.
Choose Whole Carbs Over Refined Ones
Whole grains, legumes, fruit, and vegetables break down more slowly than white bread, sugar, or pasta. They’re more blood sugar–friendly.
Stay Hydrated
Dehydration makes blood sugar control harder and amplifies fatigue. Aim for 2–3 litres of water daily, depending on your size and activity.
Notice How You Feel After You Eat
This is the most important step. Every person is different. Track your meals, mood, and pain levels for a few days. Patterns will emerge.
Blood Sugar and Emotions: A Two-Way Street
If you feel like your emotions are unpredictable or extreme, look at your plate.
Blood sugar crashes mimic and amplify emotional distress. You might think you’re anxious, depressed, or overwhelmed—when really, your brain is running out of fuel.
For chronic pain sufferers, this is critical. Emotional regulation is a huge part of pain recovery. When your blood sugar is stable, your brain has what it needs to:
- Calm down
- Think clearly
- Cope with stress
- Stay hopeful and resilient
In short? You feel more like yourself.
But What About Weight Loss?
Many people are told to lose weight to relieve pain. But if you’re constantly crashing from blood sugar imbalances, your body is in survival mode—not weight-loss mode.
Stabilising your blood sugar first is key. It gives your body the safety signals it needs to shift out of stress and into healing. Weight changes, if needed, happen more naturally after that.
It’s Not Just About the Food
This isn’t about blaming food for your pain. It’s about understanding how your body responds to what you eat, and how those responses can either support or sabotage your recovery.
Most people in pain don’t need another extreme diet. They need to feel safe, steady, and supported—and nutrition is one of the most powerful ways to do that.
You don’t need to be perfect. You just need to start paying attention. Swap the sugary breakfast for something more stable. Eat regularly. Balance your snacks. Then see what changes.
Because when your blood sugar is steady, everything else—your mood, your sleep, your pain—gets easier to manage.
Take the First Step Toward Feeling Better
Ready to break free from the rollercoaster of blood sugar spikes and chronic pain? Small changes can lead to big results—and you don’t have to figure it out alone. Explore coaching with Dr. Cole to get personalized support and start feeling better, faster!