Tips to Maintain Your Blood Sugar Levels Throughout the Day

Diabetes and other blood sugar related illnesses are rapidly on the rise, but even if you have not been diagnosed with a particular condition such as diabetes, hypoglycemia (low blood sugar), or hyperglycemia (high blood sugar), you may still experience health problems related to glucose imbalance, particularly if your eating habits tend toward sugary snack foods.

As someone who suffers from hypoglycemia, I have to keep track of what, when, and how much I eat. Over the years I have developed a list of guidelines for myself in order to maintain energy and a sense of well-being throughout the day. I don't use prescription drugs, and with proper dietary guidelines, many people may be able to reduce their dependency on medicines, or eliminate it altogether. However, keep in mind that individual conditions vary, and make sure you speak with your doctor before making changes to your medication!

- Think proteins, not sugar. While sweets and candy will give you a temporary spike in blood sugar, they will cause a significant drop soon after. Eating a sugary snack when your glucose levels are low might seem like a quick fix, but for long-term relief, a balanced meal is in order. Proteins provide energy, and take longer to digest than sugar, so it sticks with you.

- Don't skip breakfast. Eating a healthy breakfast provides a stable platform for the rest of the day. A combination of complex carbohydrates and proteins with fruits and vegetables will wear off gradually instead of causing your blood sugar to suddenly drop, which drains the body of energy. Plus, a good breakfast curbs that urge to make a trip to the vending machine!

- Carry healthy snacks with you. Anyone who has experienced faintness or dizziness from low blood sugar knows what a scary feeling that can be, especially when you don't have immediate access to food. I always carry something with me that contains protein; it can be as simple as a pack of peanut butter and crackers.

- Exercise! Working out not only boosts your immune system, it helps regulate your body's glucose levels. I have found that walking works wonders for my energy levels, especially if I find time in the morning. However, if just starting a new workout regimen, keep it light for the first few weeks, and carry something to eat with you in case you start feeling weak.

- Don't go too long without eating. Every person is different, but I feel best when I eat at least every four hours. Plan to eat breakfast, lunch, dinner, and one or two snacks during the day.

- Replace sugary snacks and sodas with juice, seeds, nuts, and granola. Instead of candy and chips, look for munchies that contain protein.

- Eat more food with fiber, or add a fiber supplement. According to a study done by the American Diabetic Association, participants on a high-fiber diet saw an 8.9% drop in blood sugar levels (1).

- Stay hydrated! Often we mistake a sense of thirst for hunger, and this can lead to poor food choices. Water is best, and milk and other drinks containing protein are good as well. However, stay away from sodas (and often, juices) because these can cause a spike in blood sugar that will result in a crash later.

With these tips, you should see an increase in energy and general sense of well-being.

(1) Merritt McKinney. http://www.personalmd.com/news/n0510053703.shtml