Perhaps you have read about hypoglycemia and now recognize that you may have been experiencing the symptoms of low blood sugar. So what might the next step be? You would probably derive a great deal of benefit by making an appointment to see a nutritionist or naturopath who has experience in this field (ask them first). In the meantime, however, you could try the following ten ideas.
1. Keep a record of everything you eat for a week. In one column, list everything you eat or drink, and at what time. In the second column, note any symptoms you experience, and the time. If you see a correlation between what you have consumed and your symptoms eliminate those foods or drinks and note the difference. A food diary gives a clear, overall view of what you are eating, digesting and assimilating (or not).
2. Eliminate the worst offenders. Foods which are most likely to cause symptoms of hypoglycemia are sugar (including honey and syrups); white flour; alcohol; caffeine and tobacco. It may be wise to go at a steady pace. For example, if you drink more than two cups of coffee per day, gradually reduce the size, strength or number consumed. The same is true for food and tobacco.
3. Replace offending foods immediately with good, wholesome, nutritious food and snacks -- as close to their natural state as possible (the more refined a food, the more quickly it converts into glucose). Lean meats, fish, eggs, poultry, nuts, seeds, beans and other pulses, whole grains, and fresh fruits and vegetables are all excellent. Vary your diet as much as possible.
4. Always have breakfast. If you're one of those people who find it hard to face breakfast, try a fruit smoothie with some added finely ground nuts or seeds.
5. Snack between main meals-- yes, the very thing we were taught not to do! Ideally, six small meals a day are just perfect for the person with symptoms of hypoglycemia, but as that may be difficult, make sure you always have an appropriate snack in the car or at work. The snack should consist of some complex carbohydrate with an equal amount of protein. A bag of nuts with a little dried fruit is probably the easiest -- or perhaps an apple and a chunk of cheese.
6. Don't overdo the fruit -- particularly bananas and dates. They may contain "good" sugar in the form of fructose, but sugar is sugar is sugar.......! The same goes for fruit juice. Always dilute it at least 50/50 and not more than one glass per day. A full glass of orange juice can contain the juice of six oranges.
7. Don't skip meals. As your blood glucose levels go down, so do your concentration and energy levels. Also, you may well want to eat twice as much at the next meal to "catch up". Be aware, however, that it takes some time for the food to be digested and broken down sufficiently to be absorbed into the blood stream, so that the initial response is to feel tired -- and to crave for something very sweet.
8. Avoid the use of artificial sweeteners. The body is not deceived into thinking it has received its sugar fix and will continue to crave the real thing.
9. Ask your nutritionist/naturopath about supplements and herbal remedies to help balance blood sugar levels.
10. Check the ingredients of medications as some contain caffeine.
If these tips have not made any significant difference to your symptoms of hypoglycemia you should speak to a nutritionist or health professional.
1. Keep a record of everything you eat for a week. In one column, list everything you eat or drink, and at what time. In the second column, note any symptoms you experience, and the time. If you see a correlation between what you have consumed and your symptoms eliminate those foods or drinks and note the difference. A food diary gives a clear, overall view of what you are eating, digesting and assimilating (or not).
2. Eliminate the worst offenders. Foods which are most likely to cause symptoms of hypoglycemia are sugar (including honey and syrups); white flour; alcohol; caffeine and tobacco. It may be wise to go at a steady pace. For example, if you drink more than two cups of coffee per day, gradually reduce the size, strength or number consumed. The same is true for food and tobacco.
3. Replace offending foods immediately with good, wholesome, nutritious food and snacks -- as close to their natural state as possible (the more refined a food, the more quickly it converts into glucose). Lean meats, fish, eggs, poultry, nuts, seeds, beans and other pulses, whole grains, and fresh fruits and vegetables are all excellent. Vary your diet as much as possible.
4. Always have breakfast. If you're one of those people who find it hard to face breakfast, try a fruit smoothie with some added finely ground nuts or seeds.
5. Snack between main meals-- yes, the very thing we were taught not to do! Ideally, six small meals a day are just perfect for the person with symptoms of hypoglycemia, but as that may be difficult, make sure you always have an appropriate snack in the car or at work. The snack should consist of some complex carbohydrate with an equal amount of protein. A bag of nuts with a little dried fruit is probably the easiest -- or perhaps an apple and a chunk of cheese.
6. Don't overdo the fruit -- particularly bananas and dates. They may contain "good" sugar in the form of fructose, but sugar is sugar is sugar.......! The same goes for fruit juice. Always dilute it at least 50/50 and not more than one glass per day. A full glass of orange juice can contain the juice of six oranges.
7. Don't skip meals. As your blood glucose levels go down, so do your concentration and energy levels. Also, you may well want to eat twice as much at the next meal to "catch up". Be aware, however, that it takes some time for the food to be digested and broken down sufficiently to be absorbed into the blood stream, so that the initial response is to feel tired -- and to crave for something very sweet.
8. Avoid the use of artificial sweeteners. The body is not deceived into thinking it has received its sugar fix and will continue to crave the real thing.
9. Ask your nutritionist/naturopath about supplements and herbal remedies to help balance blood sugar levels.
10. Check the ingredients of medications as some contain caffeine.
If these tips have not made any significant difference to your symptoms of hypoglycemia you should speak to a nutritionist or health professional.
