3 Ways to Prevent Low Blood Sugar: Diabetes Educator Tips

 Outdoor activities can be a lot of fun, but if you have Type 1 diabetes or Type 2 diabetes, a sudden drop in blood sugar can quickly ruin the experience. Whether you’re hiking, skiing, or just going for a walk, low blood sugar can leave you stranded and feeling unwell. Fortunately, there are simple strategies to prevent this from happening. A diabetes dietitian can help guide you in the right direction, but here are three easy-to-follow tips to keep your blood sugar levels steady and enjoy your next outdoor adventure.

1. Decrease Your Active Insulin

One of the first things a T1D dietitian would advise is to decrease your active insulin before starting physical activity. Active insulin can make a significant impact on blood sugar levels, and during physical activity, your insulin may become even more powerful. This can cause your blood sugar to drop rapidly, especially if you’ve taken your usual dose. By reducing the active insulin on board, you can prevent an unexpected drop in blood sugar during your outdoor activity.

Cold weather can make things worse, as the body tends to burn more energy to stay warm, leading to faster insulin absorption and a greater risk of a blood sugar drop. To avoid this, talk to your T2D dietitian about adjusting your insulin regimen to fit your activity level and the environmental conditions.

2. Eat a Balanced Meal Before Starting

Eating a well-balanced meal before starting your outdoor activity is another important tip. A Type 1 diabetes dietitian will recommend meals that include a mix of protein, fat, and carbohydrates. These macronutrients work together to stabilize your blood sugar levels.

Protein and fat help slow the absorption of carbohydrates, keeping your blood sugar steady for a longer period.

Carbs provide a quick energy source to help fuel your body during physical activity.

By having a meal that combines these macronutrients, you can ensure that your blood sugar doesn’t spike initially but also doesn’t drop too quickly. It’s important to work with a diabetes educator to tailor your meal plan to your specific needs and activity levels, especially if you need to adjust your insulin dose based on the type of activity you plan to do.

3. Bring Snacks for Steady Fueling

Even with a well-balanced meal, your blood sugar can dip during longer activities. A diabetes educator would suggest bringing snacks to maintain steady glucose levels throughout your outdoor adventure. Ideally, you should have small snacks with about 8 to 10 grams of carbs every 45 minutes to an hour.

The key here is to have quick, easy-to-digest carbs that won’t spike your blood sugar too high but will keep it from dropping. This continuous fueling will help maintain your energy levels and prevent hypoglycemia. It’s also important to adjust snack intake based on the duration and intensity of your activity. A diabetes educator can provide more specific advice on what snacks work best for you, depending on your personal preferences and insulin needs.

Conclusion

Don’t let low blood sugar ruin your outdoor fun! With these three simple steps – adjusting your active insulin, eating a balanced meal beforehand, and snacking during activity – you can keep your blood sugar steady and enjoy your time outside. If you’re not sure how to implement these strategies or if your current care team doesn’t discuss these tactics with you, it may be time to talk to a T1D dietitian or T2D dietitian to optimize your approach. Managing diabetes while staying active doesn’t have to be difficult – with the right guidance from a diabetes dietitian and diabetes educator, you can confidently enjoy your outdoor activities without worrying about low blood sugar.