Hypoglycaemia

What you need to know

This is the medical term used to describe low blood sugar and is a state that all of us experience at some time, especially when we go too long without food. Many people get hypoglycaemia regularly due to poor eating habits such as not having breakfast or skipping key meals throughout the day. However, there may be more serious medical reasons for hypoglycaemia such as dysfunction or disease of the liver or pancreas.

When you are hypoglycaemic blood glucose levels drop and you feel tired, hungry and unable to concentrate. Some people also become dizzy or faint and may even experience shakiness, depression, drowsiness, headaches and anxiety. When we feel this way our instinct is to raise our blood sugar as quickly as possible by eating sugary foods like biscuits, cakes and doughnuts. This makes things worse and causes high blood sugar (hyperglycaemia), which encourages our body to release too much insulin, resulting in an even lower blood sugar level than before. We then reach for more sugary foods to bring it and our energy back up again, and the body is put under stress once more. We end up with sugar addiction and cravings for sweet foods. The primary concern is that this effect over a long term increase the risk of Type 2 Diabetes, due to the constant strain on the pancreas as it needs to produce vast amounts of insulin. Secondary health issues are obesity, heart disease, candidiasis, osteoporosis, tooth decay and nutritional deficiencies.

If hypoglycaemia is due too poor eating habits then there are various dietary changes and supplements that can help to balance blood sugar levels. Such changes will help improve thinking ability and boost energy levels. (See also sections on diabetes and syndrome X (insulin resistance syndrome) and Tired all the time (TATT)).

Nutritional supplements that may help

There are many nutrients in addition to those listed below that may help control blood sugar levels in diabetes, so it seems logical to assume that they may also help with hypoglycaemia. Key nutrients include vitamin B3, vitamin B6, vitamin C, copper, manganese and zinc.¹ Taking a good hi-potency multivitamin and mineral supplement 1 to 2 times daily with help ensure there are adequate amounts of these nutrients.

Other supplements that may help:

Herbs that may help

Some herbs can be most useful at encouraging a more stable blood sugar level, rather than one that is constantly fluctuating like an erratic rollercoaster, these include:

Dietary changes that may be beneficial

Generally a diet high in protein with moderate amounts of carbohydrate is usually recommended. Complex carbohydrates and dietary fibre are preferred instead of refined sugars to avoid sudden rises in blood sugar levels, however modern naturopathic thinking also involves looking at the glycemic index of foods. The glycemic index is a measure of how quickly a food affects blood sugar levels. The table below shows the glycemic index of various foods, the higher the number, the faster the release of sugars into the bloodstream. Generally scores ranging from 0 to 54 are considered low and scores above 55 are considered as high gylcemic foods. Therefore reducing high glycemic foods and increasing low glycemic index foods is strongly recommended.

• Try to eat some protein food at the same time as carbohydrate foods to slow the release of sugars into the bloodstream. In addition, eating little and often is a way of keeping blood sugar levels more constant. Always try to eat breakfast such as low-sugar muesli or cereal, porridge oats, eggs or beans on toast, and never skip a meal.
• Eating the right types of fat can affect help to regulate insulin response and keep the blood sugar balanced. This basically means eating more oily fish, nuts and seeds and reducing saturated fat found in meat and dairy products.
• Having at least 5 servings of fruit and vegetables every day will help provide plenty of antioxidant nutrients, as well a various vitamins and minerals. Try to choose ones with a lower glycemic index.
• Caffeine, even in very small amounts has been shown to increase symptoms of hypoglycaemia. It is therefore not a good idea to use caffeine as an energy boost when your blood sugar is low. Ideally, it is best to reduce or even avoid tea, coffee and cola drinks. Use fruit or herbal teas as an alternative.
• Heavy bouts of drinking are followed by hypoglycaemia ⁷, hence the reason for the cravings or so-called 'munchies' experienced during and afterwards. Keep alcohol to sensible levels, ideally no more than four units per week (2 pints of beer or 4 glasses of wine). Drink more water or diluted fruit juice instead.
• Some experts believe that food sensitivities are the cause of hypoglycaemia ⁸, so having a relevant test should be done to rule out any offending food. Milk intolerance is a common problem in hypoglycaemia.
• It is thought avocadoes contain a seven-carbon sugar that depresses insulin production, which in theory makes them an excellent food to eat for people with hypoglycaemia.

Other useful advice

It must be noted that hypoglycaemia can occur in diabetics when too much insulin medication is taken. Symptoms occur such as weakness, trembling, black-outs and fainting, In this instance, the individual with need to urgently get glucose into their body. This is an emergency situation and involves eating a sugary food or drink to bring blood glucose back to safe levels. Sometimes non-diabetics who suffer with hypoglycaemia may also have these symptoms and use the same procedure, however this is not a long-term solution and every effort should be made to regulate blood sugar levels.

Stress has also been linked to hypoglycaemia, because the adrenal glands help control the release of insulin from the pancreas. Overburdened adrenals are not able to slow down insulin release, so blood sugar is lowered even further. Adrenal support is crucial when under stress. See the article on anxiety.

If you have been the victim of blood sugar imbalance for many years and are overweight as a result, see the section on obesity or losing weight properly in the exercise goals part of the sports nutrition button.

Exercise can improve blood sugar regulation and also helps with weight loss. An appropriate exercise programme comprising of both aerobic and resistive training appears to be most helpful at controlling blood sugar levels. This should be a graded programme, related to the individual's fitness level and interest, yet which elevates heart rate by at least 60% of maximum for half an hour three times per week. Always discuss with your doctor.

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.