How to Avoid Dangerously Low Blood Sugar Levels

Glucose or ‘blood sugar’ is one of the most vital macronutrients that are necessary for the proper functioning of the human body. Our body consumes carbohydrates, or in simpler words, complex molecules of sugar that are broken down to glucose during digestion. Glucose is absorbed from the intestinal lumen into the circulation and taken to the body’s cells for carrying out optimal biochemical processes.

Some primary food sources of glucose include dairy products such as milk, cheese, butter, bread, quinoa, oats, fruits, chickpeas, kidney beans, and potatoes. Apart from dietary sources, our body can also produce glucose from fats and proteins when required.

While fructose and galactose are also simple sugars that are readily absorbed by the body, glucose is the primary source of energy that our body utilizes for maintaining life. In healthy individuals, the body produces a hormone called ‘insulin’ which is responsible for taking up glucose from the blood into the cells.

Insulin helps to maintain optimum blood sugar levels within the range of 80 to 180 mg/dl. After consuming food, our pancreas secretes insulin so that the cells can utilize or store excess blood sugar.

A level of 120 to 140 mg/dl after 2 hours of eating (Random Blood Sugar) is considered optimum. However, a blood glucose level higher than 120mg/dl after 8 hours of fasting, and 180mg/dl after 2 hours of food consumption is considered excess, or a condition known as ‘Diabetes Mellitus’.

While an excess of glucose can pose a health risk, a comparatively low blood sugar level is considered even more dangerous. Our body requires glucose in moderate amounts so that it can perform daily functions with ease and remain healthy and active.

Understanding Blood Sugar Fluctuations

In the U.S., approximately 30.3 million people have diabetes, and around 2-4% of them experience severe hypoglycemia annually. Blood sugar, or blood glucose, is our body’s primary energy source, naturally fluctuating throughout the day due to metabolism, hormones, and lifestyle factors. After meals, glucose rises as carbohydrates enter the bloodstream, prompting insulin release to help cells absorb glucose. Between meals, levels drop, leading to glucagon release, which triggers the liver to release stored glucose. According to the American Diabetes Association (ADA), the target blood sugar range for most adults before meals is 80-130 mg/dL, and below 180 mg/dL two hours after eating.

Hormones like cortisol and epinephrine increase blood sugar during stress, while diet and exercise also play key roles. High-glycemic foods cause rapid glucose spikes, while complex carbs provide steadier levels. Physical activity enhances insulin sensitivity, reducing blood sugar levels post-exercise. By understanding these cycles, one can maintain a healthier glucose balance.

Recognizing Symptoms of Low Blood Sugar

Low blood sugar, or hypoglycemia, occurs when glucose levels drop below normal, leading to a range of physical and cognitive symptoms. Recognizing these low blood sugar symptoms early is essential for effective management and prevention of severe complications.

Common Symptoms of Low Blood Sugar

• Shakiness: One of the most recognizable signs of low blood sugar is shakiness. Individuals may notice their hands trembling or an overall sense of jitteriness. This response is the body’s reaction to insufficient glucose, prompting a fight-or-flight response.

• Sweating: Alongside shakiness, excessive sweating can occur. This can manifest as clammy skin, often accompanying feelings of anxiety or nervousness.

• Dizziness: A sudden onset of dizziness or lightheadedness is another symptom. This occurs as the brain receives inadequate glucose, leading to a feeling of faintness.

• Confusion: Cognitive symptoms, such as confusion or difficulty concentrating, can arise as glucose levels drop. Individuals may experience a mental fog, making it challenging to think clearly or process information.

• Blurred Vision: Vision may become blurry or distorted, as the lack of glucose affects the eyes’ ability to function properly.

Causes of Low Blood Sugar

Low blood sugar, or hypoglycemia, can result from medications, lifestyle factors, and medical conditions. Here’s a brief overview:

Medications

Diabetes medicines like insulin, if taken excessively or without enough food, can lower blood sugar. Some non-diabetic medications also impact glucose levels. The NIH reports that 10-15% of emergency hospital visits for diabetic patients are due to hypoglycemia caused by improper medication management.

Excessive Exercise

Intense or prolonged exercise can drop blood sugar, especially without adjusted meal timing or carb intake, making athletes more prone to hypoglycemia.

Skipping Meals

Irregular eating or missed meals deplete glucose, increasing hypoglycemia risk. Consistent meals help prevent drops.

Alcohol

Alcohol can block glucose production, especially when consumed on an empty stomach, causing rapid decreases in blood sugar.

Other Medical Causes

Conditions like hormonal deficiencies or pancreatic tumors (insulinomas) can lead to hypoglycemia, requiring medical attention for proper management.

Prevention Through Diet

A well-balanced diet is key to preventing low blood sugar and stabilizing glucose. Focusing on balanced meals, low-glycemic foods, fiber, meal timing, and portion control can help manage blood sugar and reduce hypoglycemia risk.

Balancing Meals

Each meal should include carbs, protein, and healthy fats to slow glucose absorption and maintain steady blood sugar. Whole grains with lean protein and fats, like avocado, offer lasting energy.

Low Glycemic Foods

Low GI foods like whole grains, legumes, and vegetables digest slowly, helping prevent sudden blood sugar drops.

Fiber

Fiber-rich foods like fruits, veggies, and whole grains slow digestion, reducing glucose spikes.

Consistent Meal Timing

Regular meals and snacks stabilize blood sugar by avoiding long gaps between eating. Aim for three meals and one or two snacks daily.

Portion Control

Mind portion sizes, especially for carbs, to avoid glucose spikes. Small plates or measuring portions can help manage serving sizes effectively.

Managing Low Blood Sugar With Snacks

Snacking can help stabilize blood glucose, especially for those at risk of hypoglycemia. Mixing complex carbs and protein in snacks prevents sugar drops and provides steady energy.

Complex Carbs 

Slow-digesting carbs, like whole grain crackers with hummus, oatmeal with nuts, or air-popped popcorn, release glucose gradually to avoid spikes.

Protein

Protein slows carb absorption for lasting energy. Good options include Greek yogurt with berries, cottage cheese with fruit, and hard-boiled eggs.

Balanced Combinations

Combine carbs and protein for stability, such as apple slices with almond butter, toast with avocado and seeds, or rice cakes with nut butter.

Timing & Portions 

Snack every 3-4 hours to avoid gaps. Use small containers for portion control.

Portable Options 

For on-the-go, try nut mixes with dried fruit, protein bars, or veggie sticks with hummus.

Physical Activity and Its Impact on Blood Sugar

Physical activity is essential for health, especially when carefully managing blood sugar. Here’s how to stay balanced:

Monitoring Blood Sugar

Check levels before and after exercise. If below 100 mg/dL, have a snack with carbs and protein, like a banana and peanut butter.

Pre-Workout Snack 

A small snack 30 minutes before exercise, such as Greek yogurt with berries, helps stabilize glucose.

Workout Intensity

Choose moderate exercises like walking or cycling if prone to lows. For high-intensity, alternate with lower intervals.

Carry Glucose 

Keep fast-acting glucose on hand, like tablets or juice, to quickly address drops.

Post-Exercise Recovery 

Refuel within 30 minutes with a carb and protein snack, such as a smoothie or cottage cheese with fruit, to support recovery and stabilize glucose.

Monitoring Blood Sugar Levels

Effective blood sugar monitoring is crucial for diabetes management. Knowing how to use tools like blood glucose meters and continuous glucose monitors (CGMs) can improve health outcomes.

Overview of Blood Glucose Meters

Glucometers give quick blood sugar readings. Users prick their fingers, place blood on a test strip, and get results in seconds. Normal target ranges are generally 70-130 mg/dL before meals and under 180 mg/dL after.

Continuous Glucose Monitors (CGMs) 

CGMs provide real-time glucose tracking through a sensor under the skin, sending readings and alerts to a smartphone, helping users see trends in response to food, exercise, and medication.

When to Check Blood Sugar Levels

Checking before and after meals, exercise, and during illness or stress gives insight into blood sugar fluctuations and helps guide dietary and medication adjustments.

Data Logging and Tracking

Keeping a log of blood sugar readings helps identify patterns, while CGMs and glucometers with alerts ensure timely action for high or low glucose levels.

Medication and Its Role in Blood Sugar Control

Managing blood sugar levels involves dietary changes, physical activity, and medication. Understanding the types of medications, their mechanisms, and potential side effects is essential for effective diabetes management.

Types of Medications for Blood Sugar Control

Insulin and oral medications are key in managing diabetes. Insulin regulates blood glucose by facilitating its uptake into cells, with rapid-acting types for immediate control and long-acting for steady release. Oral medications, particularly for type 2 diabetes, include sulfonylureas, which stimulate insulin release but can cause hypoglycemia, and metformin, which reduces glucose production and improves insulin sensitivity. Glucagon is a prescription medicine that raises blood sugar.

Understanding Side Effects

Medications can have side effects that lead to hypoglycemia. Taking too much insulin relative to food intake or activity can cause low blood sugar. Sulfonylureas can also result in hypoglycemia if meals are skipped or physical activity is increased without proper monitoring.

Dosage Adjustment and Prescription Management

Blood sugar control often requires adjusting medication dosages based on diet, exercise, and health changes. Regular monitoring of glucose levels helps identify necessary adjustments, and consulting healthcare providers ensures tailored treatment. For those at risk of severe hypoglycemia, a glucagon kit may be prescribed for emergencies.

Emergency Preparedness for Low Blood Sugar

Being prepared for low blood sugar episodes, or hypoglycemia is crucial for individuals managing diabetes. Here’s a quick guide to emergency preparedness for low blood sugar.

Understanding the 15-15 Rule

The 15-15 rule is an effective way to manage mild hypoglycemia: first, consume 15 grams of fast-acting carbohydrates like glucose tablets, juice, or regular soda. After 15 minutes, check your blood sugar. If it’s still low, repeat the process.

Keeping a Hypoglycemia Kit

A hypoglycemia kit is essential for quick action. Include glucose tablets or gel, a small protein-rich snack, and a glucagon injection kit for severe cases where eating isn’t possible.

Emergency Contacts and Plans

Maintain a list of emergency contacts familiar with your condition and ensure they know how to use the glucagon kit. Create a personalized action plan that outlines symptoms of low blood sugar and the steps to take.

Training Caregivers and Family Members 

Educate family and caregivers on recognizing hypoglycemia symptoms and administering treatment. Conduct practice scenarios to ensure they feel confident in responding effectively during an emergency.

Strategies for Hypoglycemia Prevention in High-Risk Situations

Managing blood sugar levels can be particularly challenging in high-risk situations like travel, stress, and illness. Here are effective strategies to prevent hypoglycemia during these times:

Planning for Consistent Meal Access

Meal prepping ensures you have nutritious food available when needed. Batch cook meals to freeze for busy periods, and always carry portable snacks like nuts or protein bars for quick energy. Aim to eat at consistent times, using alarms or apps to remind you, and include small healthy snacks between meals to maintain stable blood sugar levels.

Effective Glucose Management

Regularly monitor your blood sugar, especially during high-risk situations. Consider a continuous glucose monitor (CGM) for real-time data and keep a log of your readings to identify patterns. Manage stress through deep breathing, mindfulness, and regular physical activity, which can improve insulin sensitivity.

Addressing Illness Management 

Prepare for illness by stocking up on glucose management supplies and maintaining communication with your healthcare provider to adjust medication if needed. Stay hydrated by drinking plenty of water, and consider electrolyte solutions if experiencing vomiting or diarrhea.

Long-Term Lifestyle Adjustments for Blood Sugar Stability

Achieving long-term blood sugar stability is vital for overall health, especially for those managing diabetes or at risk of hypoglycemia. Here are key strategies to enhance glucose control:

Establishing Regular Meal Timing

Eating at consistent times helps regulate insulin production. Aim for balanced meals that include carbohydrates, proteins, and healthy fats to slow carbohydrate absorption. Meal prepping can also help maintain healthy eating habits.

Long-Term Dietary Habits

Create a personalized nutrition plan focusing on low glycemic index foods, such as whole grains and non-starchy vegetables, which digest slowly. Increase your fiber intake to improve glucose control, and schedule regular health checkups to assess your dietary habits and glucose levels.

Continuous Monitoring

Regularly check your blood sugar levels using a glucometer or continuous glucose monitor (CGM) to identify how foods and activities affect your levels. Keep a food diary to track your intake and its impact on blood sugar. Incorporate at least 150 minutes of moderate exercise weekly, monitoring your levels before and after workouts.

Gradual Adjustments

Make lifestyle changes gradually by setting small, achievable goals, like adding more vegetables to meals or walking more. Stay flexible in your routine and focus on getting back on track after any setbacks.

Frequently Asked Questions

– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.