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Feel dizzy - Here is what you should eat ?


Foods to eat if you feel giddy or dizzy.

Your body breaks down the food you eat into a type of sugar called glucose. Post any meal or snack, glucose that has been released from the food you consumed enters the bloodstream, increasing the levels of glucose. With this increase in blood glucose levels post-meal, the pancreas releases the hormone insulin, which utilises the glucose and carries it to the body tissues. This way a normal blood glucose level is maintained in our body.

In Indians, the normal fasting blood glucose level ranges between 70-110 milligrams per decilitre, whereas a normal range of post-meal ( Postprandial) blood glucose is anywhere < 140 milligrams per decilitre.

For individuals with hypoglycemia, which technically means "low blood sugar," this process doesn't occur as easily. While it is not considered a disease itself, hypoglycemia is a medical condition that has many uncomfortable symptoms. Frequent episodes of hypoglycemia can also be related to other medical diagnoses, most commonly diabetes.

There are two types of hypoglycemia.

1. Fasting hypoglycemia occurs when you have not eaten for eight or more hours. It may be due to certain conditions that alter your body’s ability to balance the levels of glucose in the blood: eating disorders, and diseases of the kidney, liver, pancreas, and pituitary or adrenal glands. 2. Non-fasting (reactive) hypoglycemia occurs after eating a high-carbohydrate meal or snack. If your body is unable to respond appropriately, it releases insulin too late and in excessive amounts. This causes your blood glucose levels to drop too low.

Hypoglycemia can also be caused by:

  1. Diabetes. Taking high dose medication, eating inappropriately, changing your exercise routine, or illness can cause low blood sugar levels in people with diabetes.

  2. Prolonged exercise

  3. Skipping meals or Waiting too long between meals and snacks, especially during pregnancy.

  4. Drinking excessive amounts of alcohol

  5. Diseases of the glands that produce hormones important in blood glucose control, such as the pancreas, pituitary gland, or adrenal glands. However, this is rare.

  6. Kidney failure, severe liver disease, severe congestive heart failure or severe widespread infection

  7. Medication interactions

Signs of hypoglycemia include weakness, nausea, hunger, headache, sweating, nervousness, mental confusion, anxiety, shakiness, drowsiness, dizziness, and trembling.

Eating with Hypoglycemia

The food you eat can play an important role in preventing the symptoms you experience when your blood sugar levels get too low. While there are many causes of low blood sugar, the dietary recommendations are similar for all types of hypoglycemia.

These general guidelines include:

  • Eat small frequent meals at regular intervals. It is important that you don’t skip meals and snacks. Try not to stay hungry longer than 3-4 hours between meals.

  • Consume complex carbohydrates during each meal and snack. Foods such as whole grains, fruits, vegetables, and beans. High-fibre foods digest more slowly and help keep glucose being released into the bloodstream steadily rather than too quickly. Meet the dietician as she can determine the correct amount of carbohydrates for you based on your health and lifestyle background.

  • Avoid simple sugars such as white sugar, brown sugar, honey, corn syrup, and molasses. These are found in cookies, candy, cakes, pies, soft drinks, jams, jellies, ice cream and other sweets.

  • Eating a portion of high protein food at each meal and snack. Protein-rich foods include fish, chicken, whole pulses - rajma, chole, beans, moong , tofu, cottage cheese, cheese, yoghurt, milk, eggs, peanut butter, nuts and seeds. Protein can help to maintain your blood sugar levels between meals by delaying how quickly the carbohydrate is digested.

  • Achieving and maintaining a healthy body weight.

  • Limiting alcohol consumption. Always include a snack when drinking an alcoholic beverage. If you drink alcohol, limit your daily intake—no more than two drinks for men and one drink for women.

  • Consume foods that help you build strong immunity.

  • Avoid large meals.

Hypoglycemia Prevention

For individuals with Diabetics, One needs to modify their eating habits in order to maintain a stable glucose level.

  • Eat at regular intervals. At least three evenly spaced meals each day with between-meal snacks as prescribed.

  • Do not alter the dose of insulin and diabetes medicine without consulting your doctor.

  • Test your blood sugar periodically as advised by your doctor.

  • Carry 2-3 sweets or candies (15-20 gms carbohydrates) with you always. This should be consumed the moment you feel hypoglycaemic or low.

For Non-diabetics.

Firstly, ask your dietician if you need to adjust what you eat or how much you exercise. Diet changes like these might help:

  • Consume small frequent meals and snacks every few hours.

  • Include a broad variety of foods, including complex carbohydrates protein, good fats, and high-fibre foods.

  • Don't eat a lot of high-sugar foods.

  • Avoid following any fad diets like the keto diet, high protein diet or intermittent fasting.

Work with your dietician to figure out anything else that may be causing your symptoms. Click here to know more about our nutrition programs and how can we help you prevent lifestyle disorders and help you maintain a good healthy body.

If You Faint or pass out…

Fainting is for a short period of time, usually less than a minute when a person becomes unresponsive for a short period and then resumes back to be fine. Fainting is often preceded by feelings of dizziness or light-headedness.

Fainting may occur due to :

● Dehydration

● Certain heart conditions

● Sudden change in a position like squatting or bending over

● A bad or shocking news

Treatment after passing out.

Ask them to eat or drink something with sugar that can quickly raise blood glucose levels. This includes glucose powder, gels, fruit juice, soft chew candy, or chocolate.

If the person cannot sit up or swallow, do not force them. Instead:

Have them sit or lie down, quietly. If they do not improve within 15 minutes, call the ambulance, or have someone else call. STAY SAFE! STAY HEALTHY!

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