Small fluctuations in blood sugar levels disturb our feeling of well-being, while large fluctuations cause fatigue, dizziness, light-headedness, headache, irritability, fainting, depression, anxiety, cravings and confusion. When blood sugar levels drop too low, people can become aggressive, losing their tempers easily, according to James F. Balch, MD in "Prescription for Nutritional Healing," a bestselling self-help reference book. Hypoglycemia, or low blood sugar, is particularly harmful to the brain, changing the way it functions. The brain has specific needs for sugar, requiring sugar to think clearly, and when it feels deprived, it sends out urgent messages to the body to get sugar quickly. Ironically, the condition can result from eating too much sugar.
Step 1
Eat often--six to eight small meals throughout the day. Don't skip meals and don't consume large, heavy meals. Avoid tobacco, sugary foods, alcohol and caffeine, which all cause profound swings in sugar levels. Include plenty of fresh foods and fiber in your diet, to inhibit blood sugar fluctuations. Provide your body with slow even-burning fuels, like whole grains and lean proteins, to prevent sudden surges and drops in blood sugar levels. Sometimes a small, 100 calorie, healthy, balanced snack before bed helps stabilize blood sugar levels during the night, leading to more restful sleep and better energy in the morning.
Step 2
Have healthy choices on-hand, such as bran crackers and raw cheese or almond butter, something that combines protein and fiber, advises Dr. Balch. Planning ahead and having items available helps stop you giving into sugar cravings, which can lead to blood sugar surges and crashes.
Step 3
Incorporate potassium-rich foods such as oranges, broccoli, bananas, tomatoes and chromium-rich foods such as nutritional yeast, mushrooms, and whole wheat, as well as high-quality vegetable proteins, beans and peas, at every meal. Chromium, also known as glucose tolerance factor (GTF), can alleviate many symptoms.
Step 4
Integrate protein drinks into your diet on a regular basis as they help to supplement the hypoglycemic protein needs, "building a floor" underneath a sugar drop. You're less likely to experience an acute low blood sugar reaction if you have a solid base of protein to sustain you.
Step 5
Exercise to reduce stress and help maintain steady blood sugar levels. Eat a small meal, containing a combination of protein and carbs, about 60 to 90 minutes before exercise, to minimize the chance of a crash in blood sugar while exercising. Similarly, immediately after exercising, eat a small balanced meal to replenish your glucose stores.
Tips and Warnings
- Dr. Balch suggests supplementing your diet with chromium, trying 200mcg chromium picolinate per day. Chromium picolinate is an easily absorbed, essential mineral which maintains stable blood sugar levels by readily entering the cells and helping insulin do its job. Diagnosing low blood sugar, or hypoglycemia, can be difficult because symptoms often mimic other disorders. Your doctor may have you take several tests to confirm if you have problems with blood sugar levels.
