If you have diabetes, you probably already know how good exercise is for your health. When you exercise, your body's cells increase their ability to use insulin, and it also helps to use the sugar in your blood. Therefore, exercise is a great way to keep your blood sugar levels, or blood sugar, under control. But... you also have a fear that your blood sugar will suddenly drop when you exercise, right? Especially if you are someone who uses insulin or some diabetes medications, this fear is justified. Because exercise can cause your blood sugar to drop too low. We call this condition hypoglycemia. But don't be afraid at all. If you manage these things properly, you can exercise without any problems and without fear. Let's see how to do it exactly.
Let's take care of our blood sugar before, during, and after exercise!
To keep your blood sugar at a safe level, exercise needs to be planned. Just like preparing for war, we need to do a little preparation before exercising.
| Exercise time | What you need to do |
|---|---|
| Before exercising | Be sure to check your blood sugar. If it's between 100 mg/dl and 250 mg/dl, there's no problem exercising.
|
| While exercising | It's a good idea to check your blood sugar every hour , only if you're exercising for more than two hours straight.
|
| After exercise | Check your blood sugar again after you finish your workout. This will help you understand how your workout affected your body. If your blood sugar is below 100 mg/dl, you can decide whether you need to have a quick snack or wait until your next meal.
|
What to do if blood sugar drops? (Emergency treatment)
If your blood sugar drops during exercise, always keep something that provides a quick sugar boost with you. Something like this works well:
- Glucose tablets or gels
- A regular soft drink (not diet) or a fruit drink
- A sports drink
- A tablespoon of sugar
Read the label of the food or drink you buy to see how much you need to get 15 grams of carbohydrates. This is very important.
Imagine, while you are exercising, you suddenly feel like your limbs are going numb and you are sweating. At that time, don't panic, stop exercising, drink a glucose tablet or a sweet drink that you have with you, and rest for 15 minutes. Then check again. This is called the "15-15 rule."
Other ways to prevent low blood sugar
There are a few other simple tricks you can use to prevent low blood sugar during exercise:
- Avoid exercising during the peak time of your insulin. This means you should avoid exercising during the peak time of your insulin's effects. Talk to your doctor about this.
- Finish exercising at least two hours before going to bed, as it can be difficult to detect low blood sugar levels during the night.
- Do not drink alcohol before or after exercising. Alcohol can cause your blood sugar to drop unexpectedly.
- Don't go into hot tubs, saunas, or steam rooms right after exercising. High temperatures can also cause changes in blood sugar.
- Exercise once or twice a day if possible. It's better for your body to get some exercise every day than to go days without exercising and then suddenly get tired.
Can low blood sugar symptoms be confused with exercise?
Yes, definitely. This is a problem that many people face. It is not easy to recognize the symptoms of low blood sugar during exercise. Because the symptoms are very similar to the normal conditions that occur after a good workout.
Just think, when you exercise hard, you sweat, your heart rate increases, you feel tired, and you get hungry. These are just some of the symptoms that occur when your blood sugar drops.
So, if you feel anything unusual while exercising, especially if it's something you don't usually experience when exercising, be sure to check your blood sugar.
| Things you feel during normal exercise | Warning signs of low blood sugar |
|---|---|
| Sweating | Feeling confused or disoriented |
| Heart palpitations | Blurred or unclear vision |
| Feeling tired | Numbness or tingling sensation in the lips or tongue |
| Feeling hungry | Loss of balance (such as staggering when walking) |
Whenever you have any doubts, the best thing to do is to check your blood sugar. This can help you avoid major risks.
What if blood sugar drops when you continue to exercise?
If you do all of this correctly, but your blood sugar continues to drop when you exercise, you may need to make some changes to your exercise plan or medication. Don't make this decision on your own. Be sure to talk to your doctor. He or she may suggest solutions like these:
- Changing the dose of insulin or diabetes medication you take: This may be the best solution, especially if you are trying to lose weight.
- Increase your pre-workout meal intake: Your body may need a little more energy.
- Changing the type of exercise you do or the time you exercise: Maybe the type of exercise you do is too strenuous for you.
Take-Home Message
- Exercise is essential for managing diabetes, but it needs to be done safely.
- Always check your blood sugar before and after exercise. If necessary, check it during exercise.
- Be aware of the warning signs of low blood sugar (such as confusion, blurred vision).
- Always keep something like glucose tablets, a sugar packet, or a sweet drink nearby for use in an emergency.
- Never exercise if your blood sugar is above 250 mg/dl and you have ketones in your urine.
- Always talk openly with your doctor about your exercise plan and any concerns you may have. This will help you exercise happily and safely.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න