Hypoglycemia is a condition in which your blood glucose, or blood sugar, drops below normal levels, causing hunger, anxiety, sweating, dizziness, weakness and confusion. Hypoglycemia that occurs during sleep may cause nightmares, perspiration and irritability and confusion upon waking. Potential causes include diabetes medications, skipped or delayed meals, increased exercise and alcohol. In addition to medical treatments, when necessary, an appropriate diet may help prevent or reduce the intensity of your symptoms.
Guidelines
Eating at regular time intervals can help prevent blood sugar drops between meals. If your meals are more than several hours apart, consume a snack, such as yogurt with fruit or raw almonds. Although various high-protein diets have been touted as hypoglycemia remedies, according to the University of Maryland Medical Center, research findings are mixed and limited. Aim instead for balance at your meals. Pair complex carbohydrate sources, such as whole grain breads and brown rice, for example, with lean protein sources, such as fish and low-fat milk. Consume plentiful fruits and vegetables daily and limit foods high in sugar, refined flour, sodium and unhealthy fats. If you have diabetes, monitor your blood sugar levels regularly and avoid foods that tend to cause irregularities.
Helpful Foods
Many nutritious foods suit a hypoglycemia-friendly diet. Antioxidant-rich foods, such as berries, citrus fruits, broccoli, leafy greens, bell peppers, cabbage and carrots, support a strong-functioning immune system. Fresh fruit provides a naturally sweet alternative to candy and soft drinks, which may offset your blood sugar levels. The UMMC recommends consuming hormone and antiobiotic-free lean meats, cold-water fish, such as salmon and mackerel, and beans for protein. Because whole grains contain all nutritious parts of the grain, they digest more efficiently and have a more positive impact on your blood sugar levels than refined grains. When purchasing breads, pasta and cereals, check ingredient lists to ensure that whole grains, such as whole wheat, bulgur, oats, barley or long-grain brown rice, are listed as main ingredients. Nuts, seeds, olive oil, canola oil and avocados, provide nutritious alternatives to butter, margarine, shortening and high-fat cheeses, which contain fat-forms linked with Type 2 diabetes and heart disease.
Quick-Fix Foods
If your blood sugar drops below 70 mg/dL, the National Diabetes Information Clearinghouse recommends consuming a quick-fix food immediately. Valuable options contain roughly 15g of carbohydrate and include 4 oz of fruit juice or a regular soft drink, 8 oz of milk, 1 tbsp honey or sugar or five to six small hard candies. Repeat the process 15 minutes later if your blood sugar remains low and repeatedly until your note improvements. If your symptoms are severe or quick-fix foods fail to help, seek medical guidance.
Supplements
If you have difficulty meeting your daily nutrient needs through foods alone, a daily multi-vitamin may help fill in "the gaps." The UMMC also recommends an Omega-3 fatty acid supplement for reduced inflammation and improved immune function. If you consume cold-water fish, flaxseed or other Omega-3 fat sources regularly, however, you may not require supplementation. Taking chromium supplements daily may improve blood sugar control. Probiotics, in the form of capsules or cultured dairy products, such as yogurt and kefir, may improve digestive health. Because dietary supplements can cause side effects and interact with medications, seek your doctor's approval and guidance.
