Your cells use glucose for energy, so low blood sugar levels will leave you feeling weak, hungry, confused, irritable and shaky. To maintain a steady supply of glucose, you'll need to eat complex carbohydrates at regular intervals throughout your day. Only carbohydrates can be broken down by your body into sugar. Your body can't manufacture glucose from fat or protein. When you don't have enough in your bloodstream, your body will start to burn stored fat, releasing ketones into your system. Your kidneys can excrete some ketones, but when too many build up, you are in danger of ketoacidosis, a life-threatening diabetic coma.
Step 1
Check your glucose level, if you start to feel any symptoms of hypoglycemia. According to the American Diabetes Association, these symptoms include excessive sweating, hunger, headache, dizziness, confusion, pale skin, tingling around your mouth and difficulty focusing. The sooner you recognize these symptoms, the faster you can start to raise your glucose levels. If your glucose reading is lower than 70 mg/dL, you are experiencing hypoglycemia.
Step 2
Eat simple carbohydrates to quickly raise your glucose levels. Consume 15 g of carbohydrates, such as 4 oz. of fruit juice, 1 tbsp. of honey, 1/2 cup of soda -- regular, not diet -- or 2 tbsp. of dried fruit. Check your glucose levels 15 minutes after eating. If your blood sugar is still too low, eat another 15 g of simple carbs, then take another glucose reading.
Step 3
Don't go for more than five hours without eating. To keep your blood sugar levels up, you need to have a steady stream of glucose available. Eat complex carbohydrates every three to four hours. Complex carbohydrates, such as whole grains, legumes and vegetables are high in fiber, which slows the absorption of sugar into your bloodstream. Although you want to avoid low blood sugar, it's dangerous if your glucose levels are too high. Chronic hyperglycemia is associated with kidney failure, blindness and nerve damage, according to MayoClinic.com.
Step 4
Compensate for energy burned during exercise. If you are physically active, you may need to check your glucose levels before, during and after exercise. Consuming a sports drink or piece of fruit after your workout will replenish fluids, sugar and nutrients.
Tips and Warnings
- If your blood sugar is too low, you may pass out. If this happens, you'll need emergency medical treatment.
- Glucose readings above 180 mg/dL are considered too high by the American Diabetes Association. Increased thirst, increased urination and fatigue are symptoms of hyperglycemia.
