How To Avoid Hypoglycemia
Avoiding hypoglycemia (low blood sugar) involves managing your diet, activity, medication, and lifestyle—especially if you have diabetes or are prone to blood sugar drops. Here’s a full guide:
🩺 How To Avoid Hypoglycemia
✅ 1. Eat Regular Meals and Snacks
- Don’t skip meals.
- Eat every 3–5 hours to maintain steady blood sugar.
- Include a balance of:
- Complex carbs (e.g., oats, whole grains)
- Lean protein (e.g., eggs, chicken, tofu)
- Healthy fats (e.g., avocado, nuts)
- Fiber-rich vegetables
✅ 2. Choose Low Glycemic Index (GI) Foods
- Low-GI foods digest slowly and help maintain stable glucose:
- Sweet potatoes
- Lentils and beans
- Non-starchy vegetables
- Berries and apples
✅ 3. Avoid Sugary Spikes
- Foods high in sugar (e.g., soda, candy) cause rapid spikes, then crashes.
- Combine carbs with protein or fat to slow absorption (e.g., apple + peanut butter).
✅ 4. Monitor Blood Sugar (if diabetic)
- Check levels regularly to catch drops early.
- Know your personal “low” threshold—usually below 70 mg/dL (3.9 mmol/L).
✅ 5. Take Medications Correctly
- Only take insulin or diabetes meds as prescribed.
- Adjust meds if skipping meals, exercising, or changing your diet.
- Talk to your doctor before making changes.
✅ 6. Be Careful With Exercise
- Eat a snack before intense workouts.
- Carry fast-acting carbs with you (e.g., glucose tabs, fruit juice).
✅ 7. Limit Alcohol or Always Eat With It
- Drinking alcohol on an empty stomach can trigger hypoglycemia.
- Always consume alcohol with a meal or snack.
✅ 8. Get Enough Sleep
- Fatigue can affect hormone regulation and appetite, leading to poor blood sugar control.
✅ 9. Know the Warning Signs
- Shakiness, sweating, dizziness
- Irritability or confusion
- Hunger, rapid heartbeat
- Headache or blurry vision
If these occur, eat a fast-acting carb:
- 1/2 cup juice or soda
- 3–4 glucose tablets
- 1 tablespoon honey or sugar
✅ 10. Carry a Snack
- Keep snacks with you at all times—especially if you’re diabetic or prone to lows:
- Nuts, granola bars, fruit, crackers with peanut butter.