It has been proven many times over, in these posts and elsewhere, that exercise is beneficial for us . . . and especially if you are having poor blood sugar control. It will help keep sugar levels in the normal range when done correctly and consistently. But there is a dark side to working out that pre-diabetics must be on the lookout for.
Before I explain the major danger of exercising, I must emphasize the importance of knowing your numbers. Are you aware that there is an estimated 115 million suspected pre-diabetics in the US alone and over 400 million worldwide? The sad fact is that most of these people don’t know there is a killer lurking in their body. All it takes is a simple blood test, and if needles bother you then there are other test that can be done to let you know the status of your sugar level.
Once you know your numbers then it’s easy to avoid going into the danger zone. The danger we must be careful of is our blood sugar going too low. This is just as serious as having glucose that’s too high. The problem is we don’t recognize it for what it is. This condition is called hypoglycemia and can be fatal if not taken care of immediately.
What is hypoglycemia
If you have ever had that feeling of energy draining from your body – like someone turning down a dimmer switch – then you have experienced one of the main symptoms of low blood sugar. Or an overwhelming feeling of tiredness that comes on suddenly. These would be classic symptoms of low blood sugar – a condition where your sugar level drops below normal – and should be a warning signal to stop what you are doing and take corrective action. This is the dark side of exercising for people with uncontrolled blood sugar and why it’s important to know your numbers.
Causes of low blood sugar
The three main causes for this condition to occur are overexertion, poor diet and excess medication.
When we exercise we are exerting ourselves . . . making it very important to fuel up with the right source of energy. I like to have fast metabolizing fruits such as grapes, oranges or melon about an hour before I workout. Remember: when these are used up your body begins to burn fat as it source of fuel.
Hydration with natural water is also important and should be done before, during, and after exercising. Low blood sugar can happen up to four or more hours after working out.
As I have done throughout my posts and continue to do here: Remember to upgrade your diet. If you are over thirty stop eating like a teenager.
If you have been prescribed medication to help control your blood sugar then be careful to get advice from your doctor regarding taking them when you are about to work out. The combination can lower your sugar level below normal levels. My goal is to help you prevent pre-diabetes without medication.
How to recognize the condition
In addition to feeling tired, other symptoms of low blood sugar to be on the look for include:
- Feeling unstable
- Nerves on end or shaky
- Dizziness
- Blurred vision
- Rapid heart rate
- Sweaty
- Feeling confused or unsure of yourself
There are other symptoms but the ones listed above are the main ones to be concerned with.
If you have been diagnosed with pre-diabetes then be sure to check your glucose level before and after any physical exertion . . . especially if you plan to workout for more than an hour.
How to avoid hypoglycemia
- Be sure to have a balanced meal a couple of hours before exercising. Your meal should consist of the right balance of carbs, proteins and good fats.
- Have a natural energy drink on hand when exercising. You can make your own by juicing or blending various fruits with water.
- Replace minerals you lose from sweating by making sure to take a good multivitamin and having an electrolyte infused drink after exercising such as coconut water.
- Be sure to give your body the necessary rest after working out.
- Let those you exercise with know your health status.
P.S. As I mentioned above, low blood sugar should not be taken lightly. The condition can be fatal. Failure to maintain normal glucose level is at the root of the many problems that afflict diabetics -including hypoglycemia.
To get more information about dealing with hypoglycemia check out my book ‘How to Prevent Pre-diabetes‘.