1. Treat With a Small Meal
Hypoglycemia occurs when your blood sugar level drops too low. After a meal, your blood sugar increases and then eventually returns to normal levels. In healthy people, if blood sugar levels become too low, the body releases stored glucose to maintain blood sugar levels. In hypoglycemia, this does not occur properly. Hypoglycemia does not usually occur in healthy people but is a side effect of certain illnesses.
If you experience hypoglycemia symptoms (hunger, perspiration, dizziness, feeling weak or confused), eat a small meal containing carbohydrate foods immediately. Foods like fruit juice, raisins, sugar containing candy or honey can restore blood sugar levels quickly.
2. Eat Several Small Meals a Day
To prevent hypoglycemia, eat smaller meals and snacks on a regular schedule throughout the day. Instead of three large meals each day, aim for four or five meals and don't go more than three hours without eating. If you can't plan meals or have trouble sticking to a meal schedule, carry small snacks with you and eat before you become famished.
3. Include a Variety of Food on Every Plate
Carbohydrate (sugars and starches) in the foods you eat are eventually absorbed into your blood, resulting in a temporary rise in blood sugar. You can slow the absorption of carbohydrates by eating more than one type of food at each meal and snack.
Include foods that aid in delaying digestion and absorption such as foods with protein, fiber and fat. Healthy protein sources include lean meats, eggs, beans and dairy products. High fiber foods are fruits, vegetables, beans, whole grains and nuts. Healthy fats are vegetable oils, nuts and seeds.
By delaying absorption with proper meal planning, hypoglycemia can be lessened.
4. Snack Before Exercise
When you exercise, your body will likely need more sugar than what is available in your blood. If your body cannot properly mobilize stored glucose, hypoglycemia can result. An hour or so before you exercise, eat a small snack that includes foods with carbohydrate, protein and fat. Choose fruits, whole grains like breads and cereals or dairy products like yogurt. The snack will provide extra energy to fuel the exercise and help fend off an episode of hypoglycemia.
5. Be Careful With Alcohol
Drinking alcohol can lead to hypoglycemia. Your liver is responsible for metabolizing the alcohol that you drink. Your liver is also the organ that releases glucose from storage to maintain blood sugar levels. When you drink alcohol, your liver may not be able to maintain blood sugar because of the work it needs to do the clear alcohol from your body. The effect of alcohol on low blood sugar can occur many hours after you drink.
To prevent hypoglycemia, limit the amount of alcohol you drink. Binge drinking is especially dangerous. In addition, make it a habit to drink only with food or meals.
