With the start of a New Year, millions of Americans decide to make a commitment for a healthier lifestyle: less sugars and carbs, more exercise to help with weight loss. However, for individuals with diabetes making these choices may result in hypoglycemia, or low blood sugar. Low blood sugar is defined as a blood sugar level of less than 70 mg/dL, but symptoms may also be present at higher levels as well. Signs of hypoglycemia often begin with sweating, dizziness, shaking, hunger, weakness, and nausea. Some of the same symptoms overlap with normal effects of a workout session, such as sweating and fatigue. Thus, it is necessary for diabetics to be fully aware of the risks of low blood sugar.
It is important to be able to get the benefits of a healthy lifestyle at the gym and on our food plates, while still avoiding the risks of hypoglycemia. Below is a list of ways to help avoid low blood sugar during exercise. If you are considering an increase in your exercise routine or a decrease in foods that may raise your blood sugar, please let your healthcare team know so that your medications may be adjusted appropriately in order to avoid hypoglycemia.
WAYS TO AVOID LOW BLOOD SUGAR LEVELS DURING EXERCISE:
Determine how exercise affects your blood glucose: If you normally do not exercise, start out slowly. Light exercise for less than 10 minutes is unlikely to affect your blood sugar levels, but more strenuous exercise may lead to hypoglycemia. Check your blood sugar before, during, and after exercising to determine how working out affects your blood sugars. Be aware of low blood sugar: Low blood glucose can occur during exercise and up to 72 hours after exercising. Be aware that low blood glucose can still occur when not working out! Have a workout buddy: If possible, always have a friend or family member to exercise with in case low blood sugar does occur. If you are unable to have a workout buddy, exercise in a public place with others around and bring a cell phone. Wear diabetes alert identification: In the case you are unable to correct the low blood sugar on your own, or unable to seek help, it is important to wear a form of diabetes alert identification. Dog tags, bracelets, ornecklaces are all forms of medical alerts that can inform others that you have diabetes and help with proper medical treatment. These can be requested through the VA by asking your healthcare team. Always carry carbohydrates: Glucose tablets, glucose gel, fruit juice, peppermints or other hard sugar candies are all examples of substances one could carry in the case of a low blood sugar emergency. Choose a good time to exercise: After a meal is often a good time to exercise because one’s body usually has a large amount of glucose due to eating. Therefore, it is less likely that low blood sugars will occur during exercise. Try to avoid workout sessions in times that you generally have blood sugars on the lower end. Eat a snack before working out: If your blood glucose is less than 100 mg/dL prior to exercising, it is important to eat a snack consisting of at least 15 grams of carbohydrates. Snacks may include a piece of fruit, granola bar, half of a peanut butter sandwich, or a pack ofpeanut butter crackers. When working out for more than 60 minutes, test your blood sugar after exercising to assess the need for an additional snack.
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