Sugar Highs and Sunday Lunches

Dev, nineteen, studied in Kolkata and lived in a hostel. During exams he lived on tea, packets of chips and sugary drinks, skipping proper meals. By the third week he was jittery in the morning, then foggy and irritable by afternoon. He told his friend Rishi, 'I think I am going mad. I cannot think and I feel like crying for no reason.'

Rishi, a nutrition student, laughed kindly. 'You are not mad. You are hungry in a smart way.' He explained that sugar spikes blood sugar and then lets it crash, which can bring shakiness, anxiety and low mood. Regular meals keep blood sugar steadier. He also said that the gut and brain talk to each other through nerves and chemicals, so stress can upset the stomach and a poor diet can affect mood. 'Eating comfort food is not wrong,' he said, 'but if it is your only coping, you will end up on a roller coaster.'

They made a plan together: breakfast with some protein, a proper lunch in the mess, fruit and nuts as snacks, water through the day, and tea only in the morning. Dev also took a ten-minute walk after meals. On Sundays they cooked rice, dal and vegetables with the hostel group and ate slowly, not over books.

The jitters faded within a week. Dev still felt exam stress, but his thinking was clearer. Rishi added that if he continued to lose appetite, felt low or anxious for weeks, he should see the college doctor.

How to recognise it

Shakiness, irritability or fog that follows skipped meals or heavy sugar.
Heavy reliance on tea, caffeine, chips and sugary drinks.
Stomach upset, nausea or loss of appetite during stress.
Using food as the only way to cope with emotions.
Appetite changes or low mood lasting several weeks.

What this story explains

This story shows how taste, eating patterns and blood sugar affect mood and thinking, including the gut-brain connection and comfort eating. It illustrates healthy eating habits from the chapter.

Probable root causes

Skipped meals and sugary snacks that cause blood sugar swings.
Exam or life stress that disturbs appetite and digestion.
Too much caffeine, which adds jitteriness and poor sleep.
Little water and little movement.
Using food to soothe emotions when other coping tools are missing.

What to do

Eat regular meals with protein, fibre and vegetables.
Limit sugary drinks, refined snacks and ultra-processed foods.
Drink water throughout the day.
Eat slowly, ideally with others, and notice taste.
Add other coping tools: a walk, music, a talk with a friend.
See a doctor if appetite or mood problems continue.

Whom to consult

College or family doctor for appetite changes, stomach problems or ongoing low mood.
Dietitian or nutritionist for practical eating plans.
Counsellor or clinical psychologist if eating is linked to stress or emotions.
Psychiatrist or doctor promptly if eating drops sharply, or there are signs of an eating disorder.

Do and don’t

Do	Don’t
Do eat at regular times.	Don't skip breakfast and lunch for study.
Do keep water nearby.	Don't rely on energy drinks.
Do choose snacks with protein.	Don't punish yourself for comfort eating.
Do enjoy meals with others.	Don't ignore long-lasting loss of appetite.
Do move after meals.	Don't compare bodies.

How to behave and communicate

Use humour gently: 'You are not mad; you may just be hungry.'
Invite rather than lecture: 'Come and eat with us.'
Listen to the stress behind the eating.
Avoid shaming food or body comments.
Offer to share a meal or a walk.